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Claudia Münch
Master of Science, nutrition, obesity and eating disorders.
We all know that a good night's sleep is important for our overall health and well-being. But did you know that the health of your gut can also affect your sleep? There are many things you can do to improve the quality of your sleep. In this article we will 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 promotes the growth of healthy bacteria in the gut. More and more indicate that gut health is linked to general health, including sleep quality.
Prebiotics and sleep
Prebiotic supplement consumption helps you sleep better and feel more rested. These the supplements improve sleep quality in people with insomnia.
Prebiotics in the diet positively affects non-rapid eye movement sleep (NREM). This is the kind of sleep that is deep and refreshing.
Recent research indicated that those who take enough prebiotics shows reduced stress response after being subjected to stress induction. As a result, more time is spent in REM sleep (REM).
Researchers believe this is because bacterial metabolites such as short-chain fatty acids send signals to the brain via blood and vagal pathways.
They hypothesize that
"Prebiotic-rich diets can affect cognition and circadian rhythm because they facilitate the production of these bacterial metabolites.”
Brief review of the Gut-Brain axis and its role in sleep
More and more research indicates a connection between the gut and the brain, known as "gut-brain axis." This communication system between the gut and the brain plays a role in many different functions, including sleep. The gastrointestinal tract and the cerebral cortex communicate through three main channels. It's two-way communication.
i) The Immune System Pathway
The brain and gut microbiome regulate the immune response to stressors.
ii) Endocrine System Pathway
Both stomach and brain control the synthesis and release of several hormones and neurotransmitters, such as cortisol (the stress hormone), serotonin (the happiness 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 have a major impact on everything from sleep to stress.
How do prebiotics help you sleep well?
- Prebiotics promotes the growth of healthy bacteria in the gut. These beneficial bacteria are essential for gut health and have been linked to better sleep.
- Prebiotics can help to increase the production of certain neurotransmitters, such as serotonin, which is involved in sleep.
- Prebiotics have also been shown to reduce inflammation, which can be another contributing factor to poor sleep.
While more research is needed to understand the exact mechanisms by which prebiotics affect sleep, there is promising evidence that they may be a useful tool for improving sleep quality.
Tips for a good night's 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 increase your prebiotic consumption, it is recommended to take JustFiber as directed. It is a 100% natural plant-based food product, so your body will benefit the 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 requirement every day is only five to ten minutes. It often improves energy and alertness.
- Avoid drinking alcohol before sleeping. The sleep it induces is not restful, although it does help you nod off.
- Spend some time each day meditating. It generates a calm mood and has been shown to help fight insomnia.
- It is best to get into a warm bath and sleep in a cool room. A modest dip in temperature can improve sleep quality.
Note: We recommend that you switch off all electronics before bed. Yes, that includes your phone too!
Excellent gut health can promote good sleep and improve your overall well-being. And prebiotics, such as those found in JustFiber, can increase REM and NREM and minimize the impact of stress. Always check in with your doctor if you experience anything that worries you.
Use our prebiotic JustFiber; It has been scientifically proven to help you sleep better.
Sources
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; Tail 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 of gut microbiota in anxiety and depression. Borders. 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 ingestion 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; Roll 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 changes: Specific bacterial phyla types and related mechanisms. Journal for functional food. Retrieved September 30, 2022, from https://www.sciencedirect.com/science/article/pii/S1756464620300621