How a good night’s sleep benefits your digestion

Sleep is critical to maintain the body's systems, including the digestive system.

At first glance, sleep and digestion appear to be different health concerns with separate solutions. But if you've ever struggled to fall asleep after a hearty meal, or you've woken up in the middle of the night because of an upset stomach, you've experienced the link between sleep and gut health.

The relationship between sleep and gut health is bidirectional, meaning it goes both ways. How well — or poorly — you sleep can affect your digestive system, while gut issues can make it harder for you to get a good night's rest. Researchers refer to this relationship as the "gut-sleep axis." Understanding this connection can help you improve your overall health and well-being.

How sleep affects digestion

Sleep is critical to maintain the body's systems, including the digestive system, which repairs itself using energy you've absorbed throughout the day. During deep sleep, your body processes nutrients and regulates the hormones that control appetite and metabolism, including ghrelin and leptin. When you don't get enough quality sleep, these hormones become unbalanced, causing issues such as increased cravings for fatty and sugary foods.

Poor sleep also affects your gut microbiota, the bacteria that help digest food and support immune function. A few nights of poor sleep can reduce microbial diversity, causing an overgrowth of harmful microbiota and reducing beneficial microbiota. This imbalance, called dysbiosis, can cause gastrointestinal discomfort and inflammation.

How digestion affects sleep

Not only does sleep affect digestion, but digestion affects sleep as well. Conditions such as acid reflux and irritable bowel syndrome (IBS) can make it difficult to fall asleep at night or interrupt sleep.

The gut produces roughly 90% of the body's serotonin, a "feel-good" neurotransmitter that regulates mood and sleep. Serotonin is a precursor to melatonin, the hormone that regulates your sleep-wake cycle. Poor gut health can inhibit serotonin production, which in turn affects melatonin production. This makes it harder to fall asleep and stay asleep.

How to promote gut-sleep axis harmony

If your sleep is impacting your gut health or vice versa, you can promote harmony between the two with a few lifestyle changes:

Avoid heavy meals close to bedtime

Eating too close to bedtime can affect sleep quality. Studies have found that eating high-calorie meals full of carbohydrates and fats less than an hour before bedtime can extend how long it takes you to fall asleep. It also forces your digestive system to work when it's supposed to be resting. Try to finish your last meal two to three hours before bed to give your body time to digest.

Create a consistent sleep routine

Going to bed and waking up at the same time every day — yes, that means weekends, too — helps strengthen your circadian rhythm (your body's internal clock). The circadian rhythm plays a significant role in regulating the digestive system.

Eat a gut-friendly diet

Fiber-rich foods such as vegetables and whole grains feed beneficial gut bacteria. Fermented foods like kimchi and yogurt are good sources of probiotics, which enhance the diversity of gut microbes and improve digestion.

Limit sleep distruptors

The relationship between alcohol and sleep is a complicated one. Wine may help you feel sleepy since it acts as a depressant, but it won't help you stay asleep and can affect your sleep quality. Caffeine intake can also affect your sleep. Try not to consume caffeine, including soda and tea, four to six hours before bed.

Manage your stress

Chronic stress increases the level of cortisol, the body's main stress hormone, slowing down digestion and interfering with sleep patterns. Managing your stress with relaxation techniques, such as deep breathing or gentle movements like yoga, can lower cortisol levels.

Stay hydrated

Proper hydration throughout the day supports digestion by helping break down food. Avoid drinking water an hour or two before bed to reduce bathroom trips that can interrupt sleep.

Sleep smarter by supporting your gut

The gut-sleep axis is one of your body's most overlooked but crucial relationships. Prioritizing a good night's rest allows your digestive system to work properly. Similarly, maintaining your gut health can improve your sleep quality. By choosing gut-friendly foods, maintaining a consistent sleep schedule and managing your stress, you can help balance these two important functions for better health.