Research suggests that gut health can affect your sleep. This is partly due to the connection between your brain and what’s known as your gut microbiome—the trillions of bacteria and other microscopic organisms that live in your gut. The range of “good” and “bad” microbes in your gut has been linked to how well you sleep, and some researchers believe that changing your microbiome can improve your sleep. Meanwhile, lack of sleep can impact your digestive health by increasing the risk of obesity, type 2 diabetes, and gastrointestinal diseases, as well as influencing the foods you choose to eat. Researchers have even found that poor sleep quality is linked to heart problems.

How gut health can affect sleep:

There is increasing evidence that the makeup of your gut microbiome is linked to how well you sleep. In one study, researchers analyzed samples of the participants’ gut bacteria and then used activity watches to record their sleep behavior over a 30-day period. The study found that increased microbiome diversity correlated with longer sleep times and better sleep efficiency, which measures how much time the participants spent actually sleeping while in bed.

There is a link between disturbed sleep and an increased risk of gastrointestinal diseases such as gastroesophageal reflux disease (GERD), which can cause heartburn or acid indigestion. Lack of sleep can also affect your food choices and, in turn, the microbes in your gut.

How to Improve Your Sleep Quality:

• Go to sleep at the same time and wake up at the same time. This habit can improve your quality of sleep. Experts suggest that the best time for quality sleep is from 9 PM to 3 AM. So, practice waking up in the morning and going to sleep early.
• Do some physical exercise. It can improve your sleep quality.
• Lead a healthy lifestyle and eat a healthy diet.
• Do not use your phone when you go to sleep. If you can, put the phone in a different place. 
• Turn off all the lights in your room. Keep the room dark, quiet, and cool.
• Do not take coffee or tea at sleeping time.
• You should manage your stress. It can affect your sleep quality.

Some foods that can improve your sleep quality are:

• Almonds: Almonds contain vitamin B, melatonin, and magnesium, which can improve your sleep quality. Eat some almonds daily in the morning.
• Chamomile tea: Drinking chamomile tea can improve your sleep quality.
• Fatty fish: Salmon and mackerel provide omega-3s, which can improve sleep quality.
• Passion flower: Passion flower has a calming effect that can promote quality sleep.

There is a definite link between sleep and gut health. If you want to maintain a healthy gut, you must be careful about your sleep. Following some of these tips will help you improve your sleep quality.