Why Can’t I Sleep?

Sleep is essential for our overall health and well-being, with the average adult spending about one-third of their life asleep.1 It’s during sleep that our body repairs, regenerates, and rejuvenates. Unfortunately, sleep difficulties, including insomnia, are common, affecting nearly a third of adults worldwide.

Sleep disturbances are closely tied to our mental health.2 For instance, in the UK, it’s estimated that 83% of people with depression experience at least one symptom of insomnia.3 However, the relationship between mental health and sleep isn’t one-sided. Traditionally, sleep problems were viewed as a byproduct of mental health issues. Recent research, however, suggests a more complex, bidirectional relationship—sleep disturbances may both contribute to and be a result of anxiety, depression, and other mental health concerns.4 This means improving sleep could positively impact mental health, and vice versa.

The Gut Microbiome and Sleep: What’s the Connection?

Sleep quality is influenced by both external factors, like sunlight and exercise, and internal factors, such as the body’s circadian rhythm, diet, and digestion. Interestingly, growing evidence shows that the gut microbiome—the community of trillions of microbes living in our intestines—also plays a significant role in regulating our sleep.5

Your gut microbiome is affected by what you eat and when you eat it. Irregular eating habits and poor dietary choices can disrupt the balance and diversity of gut bacteria, potentially leading to poorer sleep. On the flip side, poor sleep can alter your gut microbiome, creating a vicious cycle.6

A 2019 study examined sleep and the gut microbiome over a month.5 The findings revealed that individuals with more diverse gut bacteria enjoyed better sleep efficiency and longer sleep duration. The researchers concluded that “diversity of the gut microbiome promotes healthier sleep.” This highlights the importance of a balanced diet rich in plant-based, fibre-rich foods to support both gut health and sleep quality.

IBS and Sleep Disorders: A Troubling Link

People with gastrointestinal conditions, like Irritable Bowel Syndrome (IBS), often experience more frequent sleep disturbances than the general population. In fact, research shows that nearly 40% of people with IBS suffer from sleep disorders.7 There’s even speculation that chronic sleep deprivation could contribute to the development of IBS.7

The gut-brain axis, a two-way communication pathway between the gut and brain, plays a key role in both IBS and sleep regulation. Short-chain fatty acids and other substances produced by gut bacteria can influence our sleep-wake cycles, while disrupted sleep can alter gut microbiota composition.8 Additionally, IBS symptoms such as abdominal pain can trigger the body’s stress response, activating the sympathetic nervous system and further disrupting sleep.7

Practical Tips for Better Sleep

By creating healthier routines and lifestyle changes, you can align your sleep patterns, digestion, and energy levels with the body’s natural 24-hour light-dark cycle. Here are some tips to help improve your sleep:

• Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your internal clock.

• Limit stimulants: Avoid alcohol, caffeine, and even chocolate too close to bedtime, as they can disrupt sleep.

• Eat at regular times: Keep your metabolism balanced by eating at regular intervals throughout the day. Try to have your last large meal at least three hours before bed.

• Exercise and get fresh air: Physical activity and exposure to natural light during the day help regulate your sleep-wake cycle.

• Enjoy a soothing, warm “moon milk” before bed: Made with adaptogenic herbs like ashwagandha or valerian, moon milk can help relax your body and mind, preparing you for restful sleep.

• Dim the lights: In the evening, keep lighting low to encourage your body’s natural transition into the resting phase.

• Unplug before bed: Turn off screens, Wi-Fi, and phones at least 30 minutes before bedtime to reduce overstimulation and promote relaxation.

• Practice relaxation techniques: Incorporate mindfulness or breathing exercises to calm your mind and prepare your body for sleep.

• Massage your hands and feet with essential oils: Using calming oils such as lavender or bergamot can soothe the nervous system, ease tension, and promote deeper relaxation before bed.

By taking small, actionable steps to improve your daily routine, you can significantly enhance your sleep quality, support your digestive health, and improve your overall well-being. Remember, sleep is not a luxury—it’s a necessity!

References

1 Sen P, Molinero-Perez A, O’Riordan KJ, McCafferty CP, O’Halloran KD, Cryan JF. Microbiota and sleep: awakening the gut feeling. Trends Mol Med 2021; 27: 935–45.

2 Oh CM, Kim HY, Na HK, Cho KH, Chu MK. The effect of anxiety and depression on sleep quality of individuals with high risk for insomnia: A population-based study. Front Neurol 2019; 10. DOI:10.3389/fneur.2019.00849.

3 Stewart R, Besset A, Bebbington P, et al. Insomnia Comorbidity and Impact and Hypnotic Use by Age Group in a National Survey Population Aged 16 to 74 Years. Sleep 2006; 29: 1391–7.

4 Alvaro PK, Roberts RM, Harris JK. A Systematic Review Assessing Bidirectionality between Sleep Disturbances, Anxiety, and Depression. Sleep 2013; 36: 1059–68.

5 Smith RP, Easson C, Lyle SM, et al. Gut microbiome diversity is associated with sleep physiology in humans. PLoS One 2019; 14. DOI:10.1371/JOURNAL.PONE.0222394.

6 Benedict C, Vogel H, Jonas W, et al. Gut microbiota and glucometabolic alterations in response to recurrent partial sleep deprivation in normal-weight young individuals. Mol Metab 2016; 5: 1175–86.

7 Wang B, Duan R, Duan L. Prevalence of sleep disorder in irritable bowel syndrome: A systematic review with meta-analysis. Saudi Journal of Gastroenterology. 2018; 24: 141–50.

8 Poroyko VA, Carreras A, Khalyfa A, et al. Chronic Sleep Disruption Alters Gut Microbiota, Induces Systemic and Adipose Tissue Inflammation and Insulin Resistance in Mice. Sci Rep 2016; 6. DOI:10.1038/srep35405.