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How can Prebiotics help you Sleep well?

Please note: The information on this website is NOT intended to diagnose, treat, cure or prevent any disease or condition. Always consult a physician or qualified healthcare professional before making any significant changes to your diet. Please see our disclaimer if you have doubts.

Claudia Münch
Master of Science, Nutrition, obesity and eating disorders.

 

We all know a good night’s sleep is essential for our overall health and well-being. But did you know that the health of your gut can also impact your sleep? There are many things you can do to improve your sleep quality. In this article, we’ll look at prebiotics and how they can help you get a good night’s sleep.

What are Prebiotics?

Prebiotics are a type of dietary fiber that promote the growth of healthy bacteria in the gut. Increasing evidence suggests that gut health is linked to overall health, including sleep quality.

Prebiotics and Sleep

Prebiotic supplement consumption helps you sleep better and feel more rested. These supplements improve sleep quality in people with insomnia.

Prebiotics in the diet positively affects Non-Rapid Eye Movement sleep (NREM). This is the type of sleep that is deep and refreshing.

Recent research indicated that those who take enough prebiotics show reduced stress response after being subjected to stress induction. As a result, greater time is spent in REM sleep (REM).

Researchers think this is because bacterial metabolites like short-chain fatty acids send signals to the brain via the blood and vagal pathways.

They hypothesize that

Prebiotic-rich diets may influence cognition and the circadian rhythm because they facilitate the production of these bacterial metabolites.”

Brief Review of Gut-Brain axis and its role in Sleep

A growing body of research suggests a connection between the gut and the brain, known as the “gut-brain axis.” This communication system between the gut and brain plays a role in many different functions, including sleep. The gastrointestinal tract and the cerebral cortex communicate through three main channels. There is two-way communication.

i) Immune System Pathway

The brain and the gut microbiome regulate the immune response to stressors.

ii) Endocrine System Pathway

Both the stomach and brain control the synthesis and release of several hormones and neurotransmitters, such as cortisol (the stress hormone), serotonin (the happy hormone), and melatonin (the sleep hormone).

iii) Nervous System Pathway

The vagus nerve connects the digestive tract to the brain and spinal cord, where microbes have been shown to profoundly impact everything from sleep to stress.

How Does Prebiotics Help You Sleep Well?

While more research is needed to understand the exact mechanisms by which prebiotics impact sleep, there is promising evidence that they may be a helpful tool for improving sleep quality.

Tips For a Good Night Sleep

If you’re looking for ways to improve your sleep, consider adding prebiotics to your diet. Here are some tips for better sleep.

  • Maintain A Healthy Digestive System. To enhance your prebiotic consumption, taking JustFiber as directed is suggested. It is a 100% natural plant-based food product, so your body will benefit most from it.
  • Maintain A Regular Morning Wake-up Time. This helps maintain a regular sleep-wake cycle.
  • Get Adequate Exposure To Vit D – morning sunlight. The minimum needed every day is just five to ten minutes. It frequently enhances energy and alertness.
  • Avoid Drinking Alcohol Before Sleeping. The sleep it induces is not restful, even if it does help you nod off.
  • Spend Some Time Each Day Meditating. It generates a calm mood and has been proven to help battle insomnia.
  • It’s Best To Get Into A Hot Bath And Sleep In A Cool Room. A modest dip in temperature might enhance sleep quality.

Note: We recommend you turn off all electronics before bed. Yes, it includes your phone as well!

Excellent gut health can promote good sleep and enhance your overall well-being. And prebiotics, such as those contained in JustFiber, may increase your REM and NREM and minimize the impact of stress. Always check in with your doctor if you’re experiencing anything concerning.

Use our prebiotic JustFiber; It has been proven scientifically that it helps you sleep better.

 

Resources

Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: Interactions between enteric microbiota, Central and Enteric Nervous Systems. Annals of gastroenterology. Retrieved September 30, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/

Dos Reis Lucena L;Terra Loyola V;Leopoldino de Bortolli C;Levy Andersen M;Tufik S;Hachul H; (2021, January). Effects of supplementation with lactobacillus probiotics on insomnia treatment. Alternative therapies in health and medicine. Retrieved September 30, 2022, from https://pubmed.ncbi.nlm.nih.gov/33609341/

Huang, F., & Wu, X. (1AD, January 1). Brain neurotransmitter modulation by gut microbiota in anxiety and depression. Frontiers. Retrieved September 30, 2022, from https://www.frontiersin.org/articles/10.3389/fcell.2021.649103/full

Schmidt K;Cowen PJ;Harmer CJ;Tzortzis G;Errington S;Burnet PW; (2015, May). Prebiotic intake reduces the waking cortisol response and alters emotional bias in healthy volunteers. Psychopharmacology. Retrieved September 30, 2022, from https://pubmed.ncbi.nlm.nih.gov/25449699/

Thompson RS;Roller R;Mika A;Greenwood BN;Knight R;Chichlowski M;Berg BM;Fleshner M; (2017). Dietary prebiotics and bioactive milk fractions improve NREM sleep, enhance REM sleep rebound and attenuate the stress-induced decrease in diurnal temperature and gut microbial alpha diversity. Frontiers in behavioral neuroscience. Retrieved September 30, 2022, from https://pubmed.ncbi.nlm.nih.gov/28119579/

Wang, S., Xiao, Y., Tian, F., Zhao, J., Zhang, H., Zhai, Q., & Chen, W. (2020, February 9). Rational use of prebiotics for gut microbiota alterations: Specific bacterial phylotypes and related mechanisms. Journal of Functional Foods. Retrieved September 30, 2022, from https://www.sciencedirect.com/science/article/pii/S1756464620300621

 

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