Poor gut health can significantly impact sleep quality and duration, as the gut and brain are closely connected through the gut-brain axis. I’m sure you’ve heard about the gut microbiome, good gut bacteria, and maybe even this thing called the gut-brain axis. Essentially, what it means is that the brain and the gut are connected via a feedback loop and rely on each other for information.
For example, we now know that up to 90% of serotonin is made in the gut - not the brain as originally thought! Serotonin is an important neurotransmitter that helps contribute to the sleep cycle - it is responsible for helping you fall asleep and maintaining good quality sleep cycles throughout the night. It’s made in the gut wall and travels in the blood to the brain, so if the gut isn’t healthy, sleep will be affected!
The gut microbiome (the environment within the gut that includes good and bad bacteria), is responsible for the overall health of the gut and its ability to function. Imbalances in the microbiome can lead to inflammation and digestive issues such as bloating, gas, or acid reflux. In addition to any discomfort that can sometimes make it challenging to sleep, long term inflammation is a precursor to chronic diseases including diabetes, heart disease and arthritis.
Improving gut health through a balanced diet rich in fibre, probiotics, and fermented foods, as well as managing stress and getting regular exercise, can enhance sleep quality and overall well-being. If sleep issues persist, consulting a healthcare professional can help identify underlying causes and appropriate solutions.
In addition to dietary changes, here are my top tips to help you improve your sleep:
No screen time before bed. The blue light that comes from our phones and laptops blocks melatonin release from the pineal gland, which is the hormone that tells your body it's time to sleep. Try to limit screen time at least 30-60 minutes before bed.
If you have time, indulge in a relaxing bubble bath, listen to some music and just float your stress away. I love Neal's Yard Remedies Aromatic Bath Bubbles for this! If a bath isn’t for you, try reading, meditation, a late evening stroll…
Spend two to three minutes deep breathing when you get into bed. Follow a pattern of counting in for four counts, holding for four and exhaling for four. This will instantly put the nervous system in the rest and digest state, slow the heart rate and reduce your stress levels.
Prepare the bedroom for sleep by creating a cosy space. I recommend dimming the lights beforehand, and then either light a candle or use some Neom De-Stress Essential Oil in a diffuser to create a calming space.
Chattering thoughts can often be the reason we can’t fall asleep or wake in the middle of the night. Use journaling as a way to write down what’s on your mind before you go to sleep.
Increase your exposure to natural day light. It might not always be sunny, but natural light in the morning helps our internal body clock to regulate - improving energy during the day and supporting sleep at night.
At The Natural Balance, we believe in a holistic approach to health. By addressing the root causes of poor health and supporting your body's natural healing processes, you can achieve lasting health and vitality.
Get in touch with us for more information on how to take the first step towards understanding your gut health, poor sleep and health status!
______________________________________________________________________________________________________
Kelly Mulhall
Registered Nutritional Therapist
Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations.
Comentários