In a major shift in understanding the secrets of deep sleep, scientists are now turning their attention from the brain to the gut as a key driver of high-quality rest.
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Recent research reveals that the complex community of microbes in our digestive system is not just a helper in digestion — it is a “chemical engineer” that produces hormones and regulates signals determining our ability to sleep and wake.
After decades of focusing exclusively on brain activity, the gut–brain axis is emerging as a central player in sleep regulation. It acts as a vital bridge through which biochemical messages flow, directly affecting melatonin production, hormonal balance, and even our response to stress and anxiety. This constant communication means that any change in gut health immediately translates into signals that influence how the brain manages stress and mood — and therefore our readiness for sleep.
This discovery not only explains why people with irritable bowel syndrome and sensitive digestive systems often struggle with sleep disturbances, but also opens the door to new treatments that aim to improve sleep by supporting digestive health.
The beneficial microbes in our gut do far more than assist with digestion. They act as living chemical factories. These microbes produce neurotransmitters and chemical substances that directly affect sleep. For example, about 90% of the body’s serotonin — the hormone that regulates mood and is essential for producing melatonin — is produced in the gut. The gut’s beneficial bacteria also produce GABA, a calming neurotransmitter that signals to the nervous system that the body is safe and can relax.
Together, these chemicals support the body’s natural daily rhythm. But when the microbiome becomes imbalanced and harmful bacteria dominate, this chemical production becomes disrupted, and the body’s “time to sleep” signals become weak or unclear.
Another major pathway linking gut health to poor sleep is low-grade chronic inflammation. A healthy gut maintains a strong barrier that prevents toxins and inflammatory molecules from leaking into the bloodstream. But when this barrier weakens — such as in “leaky gut” or irritable bowel syndrome — inflammatory substances slip through and activate the immune system, causing ongoing inflammation throughout the body.
Inflammation interferes with brain regions that regulate sleep–wake cycles, making it harder to shift smoothly between sleep stages. It also raises cortisol, the stress hormone, which keeps the body in a state of alertness that contradicts the relaxation needed for sleep.
This creates a vicious cycle: stress harms the diversity of gut microbes; an imbalanced gut sends inflammatory and anxiety-inducing signals to the brain that disrupt sleep; and poor sleep increases stress hormones, further harming the gut.
The good news is that this cycle can be broken by supporting gut health, which in turn significantly improves sleep quality. This does not require complicated solutions — practical steps include:
Eating foods rich in probiotics (such as fermented dairy and natural pickles) and prebiotics (such as bananas, oats, and asparagus) to nourish beneficial bacteria
Reducing sugar and highly processed foods that feed harmful microbes and increase inflammation
Maintaining regular meal times to help regulate the digestive system’s internal clock
Managing stress through breathing techniques or meditation to protect the microbiome
Drinking enough water to support a healthy gut environment
Experts emphasize that good sleep does not begin when you climb into bed — it begins much earlier and is shaped throughout the day by gut health and the messages it sends to the brain. When the gut is supported and balanced, the body becomes better able to relax, recover, and shift into the rhythms that allow sleep to improve naturally.
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