Can probiotics help you sleep better? The answer is a simple YES!
Probiotics and your sleep have a surprisingly deep connection. How are they connected? Let’s find out!
In the words of the Dalai Lama, sleep is the best meditation. Yet, In today’s fast-paced world, getting a good night’s sleep has become increasingly challenging for many people. Insomnia, stress, and various lifestyle factors can disrupt our sleep patterns, leaving us feeling fatigued and unproductive during the day. Particularly women, as studies have established that insomnia and other sleep disorders have significantly increased prevalence in women than men.
These sleep-related issues can dramatically impact our daily lives, leading to reduced quality of life and, most likely, mental health issues. Therefore, finding ways to improve sleep quality is indeed very crucial.
In recent years. there has been quite a buzz around the potential of using probiotics for sleep and anxiety issues. Hang on! Before we dive into how Probiotics can help you sleep better, it’s important to know how your gut health is connected to your sleep.
Yes! You read that right. Your gut and your brain do connect with each other. Basically, what you eat and how you live can either help or hurt this connection. Let’s talk about it!
The gut-brain connection and sleep
Our gut is home to trillions of bacteria, collectively known as the gut microbiome. These bacteria are crucial in digestion, nutrient absorption, and immune function. However, recent research has shown that the gut microbiome also significantly impacts brain
health and behavior. This connection between the gut and the brain is known as the gut-brain axis.
The gut and brain communicate through various pathways, including the nervous, immune, and hormonal systems. The vagus nerve is one of the most important pathways as it regulates the parasympathetic nervous system that controls relaxation, digestion, and sleep.
Studies have shown that changes in the gut microbiome can affect the function of the vagus nerve and the parasympathetic nervous system, leading to disruptions in sleep and mood. For example, imbalances in the gut microbiome have been linked to insomnia, anxiety, depression, and other mental health conditions.
By promoting a healthy gut environment, probiotics can positively influence this axis and impact our sleep patterns.
How Can Probiotics help you sleep better?
Several studies have suggested that probiotics can improve sleep quality and duration. However, the mechanisms behind this effect still need to be fully understood.
Here are some of the ways probiotics may help enhance the quality of sleep:
Probiotics can help reduce chronic inflammation
Chronic inflammation is a key contributor to disrupt sleep and leads to conditions like insomnia. In a 2018 study published in the Frontiers in Psychiatry, Probiotics, particularly strains of Lactobacillus and Bifidobacterium, have been shown to reduce inflammation in the body, potentially improving sleep quality.
In a review study published in the journal Nutrients, researchers found that Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacteria strains of probiotics can significantly reduce levels of C-reactive protein (CRP), (which are markers of inflammation in the body). This reduction in inflammation may help improve sleep quality.
Probiotics can help Enhancing Serotonin Production.
Neurotransmitters like serotonin (aka the happiness hormone) and GABA are essential for regulating sleep and mood. Low levels of these neurotransmitters can lead to insomnia, anxiety, and depression.
Certain strains of probiotics have been shown to increase the production of these neurotransmitters in the body, potentially improving sleep quality. For example, Bifidobacterium produces GABA, Enterococcus, and Streptococcus produce serotonin, while Bacillus produces dopamine and norepinephrine.
In a 2021 study, researchers highlighted the role of Lactobacillus plantarum PS128TM (a psychobiotic) in improving
mental health-related symptoms in IT specialist participants. The participants who consumed a probiotic supplement containing Lactobacillus plantarum for 8 weeks had increased levels of GABA in their brains, leading to improved sleep quality.
Probiotics can help regulate Circadian Rhythm.
The circadian rhythm is the internal biological clock that controls the sleep-wake cycle. Disruption of the circadian rhythm can lead to insomnia and other sleep-related issues.
Probiotics help regulate the circadian rhythm by affecting melatonin production, an essential hormone for regulating sleep-wake cycles.
In a 2015 study, researchers found that participants who consumed VSL#3 for 6 weeks had increased melatonin production, leading to improved mood, depressive feelings, anger, fatigue, and sleep quality.
Probiotics Strains that Can Help you sleep better.
All Probiotic strains are different from each other and confer specific benefits on the host body. Here are some of the probiotics that have been shown to improve sleep quality potentially:
- Lactobacillus casei
- Lactobacillus plantarum
- Bifidobacterium infantis
- Lactobacillus reuteri
- Streptococcus thermophilus
Best Probiotics for Sleep (Natural sources)
Probiotics can be found in certain foods and supplements. Here are some of the best natural sources of probiotics:
Yogurt
A rich source of probiotics
Strains:
- Lactobacillus and
- Bifidobacterium
Kefir
Fermented milk drink contains a variety of probiotic strains.
Strains:
- Lactobacillus and
- Bifidobacterium.
Kimchi
Korean fermented vegetable dish
Strains:
- Lactobacillus and other probiotic strains.
Sauerkraut
Sauerkraut is a fermented cabbage dish
Strains:
- Lactobacillus and other probiotic strains.
Supplements
Probiotic supplements are also available and can be a convenient way to increase your probiotic intake.
Does taking Probiotics at bedtime can help you sleep better?
Yes! Taking probiotics at bedtime may influence the effectiveness of probiotics in improving sleep quality.
Studies have suggested that probiotics at bedtime may be more effective than taking them at other times.
This is because the gut microbiome and the vagus nerve are most active during sleep. Therefore, consuming probiotics at bedtime may provide the most significant opportunity for the microorganisms to exert their effects on the gut-brain axis.
Major Takeaways
- The evidence on the effects of probiotics on sleep quality is still emerging, and more research is needed to fully understand the link between the gut microbiome and sleep.
- Probiotics play a crucial role in maintaining women’s health by supporting the delicate balance of the gut microbiome.
- While some studies suggest that taking probiotics at bedtime may improve sleep quality, other studies have found no significant difference between probiotics and placebo.
- It’s essential to choose a high-quality probiotic supplement, follow the manufacturer’s instructions, and consider any potential side effects.
- Maintaining a healthy lifestyle supporting sleep and overall health is essential for optimal health and well-being.
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