The relationship between leaky gut and Sleep Problems is so intertwined that one can lead to the other in a matter of days. Getting enough sleep may help you live longer, feel better, and perform better. Another reason to sleep well – sleep disorder affects gut health, increasing the risk of obesity and diabetes. That’s a real bummer!
This article is here to help you get some shut-eye, so if you’re wasting your precious bedtime reading,, we’ve got your back. As long as you’re not using a smartphone or TV before bed, we’ll assume it’s not your bedtime, and this article will help you sleep better the next day.
“Why is this article any different?” you may wonder. Well, you will find answers to why sleep disorder is a dangerous disease; why sleep problems are connected to leaky gut; how leaky gut and the brain work together; how curing leaky gut can also solve your sleep disorder and vice versa. Furthermore, we will identify what foods and exercises you must follow to prevent these issues ever happening. All this is jam-packed into one article!
What is leaky gut?
Food particles, toxins, viruses, and bacteria can flow through the intestinal wall and bloodstream when a person suffers from “leaky gut” syndrome. The immune system forms antibodies to fend off these invaders.
A net-like wall with a few openings surrounds your tummy. These small holes, which act as filters, are the only way some substances may get through. It acts as a protective barrier to keep larger, more harmful substances out of your body.
When someone has a leaky gut, there is no longer an effective barrier between the digestive system and harmful chemicals in the body. Pathogenic microorganisms and gluten can get into your body through the microscopic holes in your digestive system.
Various health issues have been associated with the leaky gut syndrome. However, there is no solid evidence to back this notion up. The gut’s importance in overall health has long been recognized in any event.
Gut health importance
If you weren’t previously aware of it, you SHOULD be concerned about the health of your digestive tract. Sugar and amino acids are manufactured in our bodies from the food we ingest. After that, the various areas of our bodies receive nutrients from them. This is something that can be accomplished only if the digestive system is in good shape. When the digestive tract is healthy and functioning properly, it is difficult for pathogenic bacteria, viruses, and fungi to flourish.
What is Sleep disorder?
Sleep disorders are problems that interfere with or prevent you from receiving a good night’s sleep, resulting in symptoms such as daytime drowsiness. For most people, it’s perfectly normal to have trouble sleeping from time to time.
Sleep disorders can harm your health, safety, and well-being. Sleep deprivation has been linked to an increased risk of accidents and health concerns, including the impaired driving ability.
Excessive daytime tiredness, uneven breathing, and restless sleep are all indicators of sleep disorders. Having trouble falling asleep or staying asleep are two more indicators and symptoms to watch for.
Anyone might suffer from a variety of sleep problems. These are generally categorized into groups that explain why or how they influence you. There are many different types of sleep disorders, and they may be categorized by their symptoms, such as trouble sleeping or how exhausted you feel during the day.
Adults in the United States report sleeping less than seven hours in a 24-hour period on average. More than 70% of students report receiving less than 8 hours of sleep each night on weekdays in high school. Sleep deprivation may have a negative impact on academic and professional performance, interpersonal relationships, health, and safety, among other things.
The connection between Leaky gut and Sleep problem
Poor sleep affects hormones that control appetite and fullness.
Digestive health and gut flora may affect sleep. Sleep deprivation, hunger, and obesity are linked, but until relatively recent decades, we didn’t know much about microbiota and sleep.
The change between day and night affects our circadian rhythm (an internal clock that governs our body’s operations) and the rhythm of gut microorganisms, whose activities rely on our day and night schedule. They may also affect other organs’ circadian rhythms.
Sleep deprivation may throw off our appetite, boost food cravings, and induce weight gain. Lack of sleep reduces the satiety hormone leptin.
‘Ghrelin,’ a hunger-inducing hormone, is also elevated. When we’re sleep-deprived, leptin can’t communicate when full, but ‘ghrelin’ tells us to eat more. This explains why sleep-deprived individuals gain weight quicker and risk obesity.
The Ways Your Gut Affects Your Sleep
Sleep is important for good mental and physical health because it affects hormone levels, mood, and body weight, among other things. It is becoming clearer that healthy, well-balanced gut flora affects a person’s overall health. When there are changes in the gut flora, called dysbiosis, it could hurt the normal mutualistic relationship between the gut microbiota and its host. Metabolic diseases can be caused by sleeping problems and harmful bacteria in the gut.
Leaky gut and Obstructive Sleep Apnea
Some sleep disturbances may have an impact on gut health, according to scientific research. For example, The Journal of Clinical Sleep Medicine published a study about obstructive Sleep Apnea as proven to change the diversity and composition of gut microorganisms..
Moreover, obstructive sleep apnea was shown to be connected with gut dysbiosis, an imbalance in the gut flora, as well as intestinal wall inflammation, which leads to a leaky gut.
Leaky gut and Brain Connection
In a network known as the gut-brain axis, both your digestive system and your brain are constantly in touch. Using the vagus nerve as a communication expressway, this flow of information is linked to how your digestive system works.
Healthy people’s intestines are filled with a wide variety of bacterial populations. Your microbiome changes when you eat many processed foods, are stressed or don’t get enough sleep.
You stayed up late the night before, perhaps for work or school (or both), and the next day, you’re having trouble concentrating. This sluggishness is temporary and won’t have any long-term effects, don’t you think?”
This isn’t exactly accurate. Recovering after a sleepless night may be done; however, this should not be done regularly.
Leaky gut and Depression
An increasing body of evidence suggests that a person’s gut health might assist in managing and preventing mental health issues, including depression.
Depression has an impact on gut flora. Coprococcus and Dialister levels were lower in those with depression, according to a study published in 2019. Crohn’s bacteria may be found in the digestive tracts of depressed persons. Separate studies found lower levels of Bifidobacterium and Lactobacillus in depressed people. Depressed people’s microbiomes have also been researched through fecal microbiota transplantation (FMT). A large-scale study showed that transferring FMT from healthy donors to patients with mental health issues improved symptoms.
Depression may also be linked to the gut microbiota’s ability to produce serotonin.
Serotonin is the feel-good neurotransmitter responsible for elevating one’s spirits and making one happier.
Serotonin, a neurotransmitter linked to depression, is influenced by the microbiota in the gut.
So, the clear message is to ensure good levels of serotonin, and this requires that we have a healthy gut in order for us to be happy.
How to cure sleeping problems and leaky gut
Because of the connection between gut health and sound sleep, it’s critical to go beyond sleep aids, gastrointestinal medications, and CPAP machines. I recommend that you treat the root causes of your illness by changing your behavior and using certain medications.
Improve your quality of life by altering your diet. Preventing stomach lining irritation by eating a plant-based, organic diet.
Your gut flora is more balanced if you limit your carbohydrate and sugar consumption.
The leaky gut syndrome has been linked to gluten consumption. We recommend following our diet plans for curing and preventing sleeping problems and leaky gut issues in the future.
Foods for a good night’s sleep
In addition to promoting a healthy digestive system, eating a well-balanced diet can also help us sleep better at night. So, we recommend the followings –
- Prebiotics: Prebiotics nourish the beneficial bacteria in your gut, allowing them to take their position in the digestive system instead of potentially hazardous ones.
- Junk Foods: Inflammation caused by the toxins found in meals like refined sugar and factory-farmed meat is one of the reasons why they’re in the “red” zone. These tried-and-true detox procedures may help you clear your body of toxins.
- Probiotics: The process of fermentation produces beneficial bacteria that are often referred to as “probiotics.” You may think of them as “good” bacteria since they can ward off infection-causing microorganisms in our food or thrive when we are unwell. These bacteria can be found in our guts.
- Fiber: Fibre, which is found in plant foods, helps to keep food moving through your digestive system at a steady pace, which is important for being able to stay clean. You can get half of your daily fibre intake from a cup of legumes for just a few cents a serving, which makes them an excellent value. Lactose-digesting bacteria may be found in yogurt and kefir, which are both fermented dairy products containing beneficial bacteria.
Diet Plan for Leaky gut and sleep problems
When you stick to a diet plan, you put yourself in a better place physically and mentally. Because of this, we encourage you to implement these simple guidelines into your daily routine and see the dramatic results for yourself –
- Healthy diet – eating enough fiber can prevent constipation and keep your bowels working well, ultimately preventing pain in the gut in the future.
- Water –Drinking plenty of clear water will keep your body healthy and significantly reduce the chance of pain from bloating.
- Exercise –A study showed a 62% risk reduction for duodenal ulcers in men who walked over 10 miles per week.
- Meditation –Yoga, tai chi, and focused breathing for stress reduction.
- Proper Sleep –Maintain sleep hygiene to maintain proper immune function.
- Avoid smoking and alcohol –Smoking increases ulcer formation, and alcohol messes up immune function. So avoiding them is a wise investment for your health and wellbeing.
Exercise Routines for Leaky gut and sleep problems
Regular exercise improves our gut health, stimulates our immune system and helps us stay healthy. Regular daily physical exercise helps us stay on a regular schedule, which is one of the essential advantages. When we exercise, our intestines naturally tighten, making it easier for waste to move through our bodies. Regular exercise ensures that the digestive system operates at its optimal level. Take a look at this article to see how daily walking may transform your life.
Cardiovascular exercise, stretching, yoga, and weightlifting are all ways to get our bodies fired up. According to recent studies, an increase in the good bacteria in the stomach may be seen after only six weeks of continuous exercise. The stomach reverted to its pre-testing state after six weeks of sedentary behavior for the second time. Here’s an illustration of the effectiveness of exercise—and, perhaps more importantly, the rapidity with which our bodies may feel the positive (and negative) effects of exercise.
A minimum of 30 minutes of exercise every day is advised.
However, more and more latest Exercise/Workout Apps can enable you to achieve the same benefits in gut health and overall well-being in significantly reduced time.
For those who want to stay in shape in the shortest amount of time possible, we recommend scouring the internet for the latest exercise/workout apps.
Can a healthier gut improve depression?
Indeed, plenty of scientific evidence demonstrates that a healthy gut may also reduce mood swings, depression, and stress.
Gut microbial imbalances are common in those with mental illness and sleep disorders, indicating that our guts govern more than we previously thought.
There is a connection between sleep deprivation and depression. Changes in mood and depression may result from a lack of sleep. Depression may lead to insomnia, and insomnia can lead to depression, creating a cyclical situation.
It is possible that probiotics might improve sleep quality by reducing feelings of worry, melancholy, and stress.
Bad Signs for Leaky Gut and Sleep Problems
The important indications of poor gut health that you can identify with your naked eye and without a medical license.
Healthy gut microbiota may be achieved by healthy lifestyle practices, such as eating a balanced diet and regularly exercising. However, you can’t always control what your body and mind desire. So, it is better to look out for signs of any leaky gut so that you can be prepared and take necessary action: –
- Bloating
- Constipation
- Diarrhea
- Inability to Focus
- Mental Issues
- Skin Acne
- Fatigue
- Autoimmune Disease
- Obesity
- Bad Breath
- Allergies
- Migraines and Sinuses
- Respiratory Diseases
- High Cholesterol
- Weakened Immune System
The Bottom Line
A lack of sleep might be your body’s way of saying something. If it is your usual bedtime and you are still reading this article, then STOP!
Instead, perform some relaxing yoga, sip some kava/camomile tea, and take some melatonin before falling asleep. It’s beneficial to your health.
Unhealthy digestion may damage your physical, mental, and sleep health.Sleep deprivation may affect your gut health and overall health and well-being.
Gut health may reduce pain sensitivity, anxiety, and melancholy, promote cognitive function, and improve sleep.
Frequently Asked Questions(FAQs):
1. Can sleep disorder cause stomach problems?
⇒ Digestive health and gut flora may affect sleep. Sleep deprivation, hunger, and obesity are linked, but we didn’t know much about microbiota and sleep.
The change between day and night affects our circadian rhythm (an internal clock that governs our body’s operations) and the rhythm of gut microorganisms, whose activities rely on our day and night schedule. They may also affect other organs’ circadian rhythms.
Sleep deprivation may throw off our appetite, boost food cravings, and induce weight gain. Lack of sleep reduces the satiety hormone leptin.
2. Why can’t I sleep at night?
⇒ Sleep disorders are problems that interfere with or prevent you from receiving a good night’s sleep, resulting in symptoms such as daytime drowsiness. It’s normal to have trouble sleeping from time to time for most people.
3. Why can’t I sleep even though I’m tired?
⇒ Excessive daytime tiredness, uneven breathing, and restless sleep are all indicators of sleep disorders. Having trouble falling asleep or staying asleep are two more indications and symptoms to watch for.
You might suffer from a variety of sleep problems. As a result, they’re generally categorized into groups that explain why or how they influence you.
There are many different types of sleep disorders, and they may be categorized by their symptoms, such as trouble sleeping or how exhausted you feel during the day.
If you’d like further support please contact me here.
