The Gut-Sleep Connection: How Supporting Your Gut May Improve Sleep

Lucy Francis, Nutritional Therapist

When we think about improving sleep, we often focus on routine, stress management and screen exposure. These foundations are crucial, but sleep is also influenced by various metabolic and immune processes, many of which can be shaped by the gut microbiome.

The gut microbiome (the trillions of microbes living within our digestive system) has been increasingly linked to sleep quality and circadian rhythm regulation in human research (Sejbuk, Siebieszuk & Witkowska, 2024).

 

The gut–brain connection and sleep

The gut and brain communicate via the microbiota-gut-brain axis. Through immune, hormone and neural pathways, gut microbes influence systems that are central to sleep regulation.

There have been several sleep related mechanisms explored in research:

 

 

Tryptophan metabolism

Tryptophan is required for the production of serotonin and melatonin. The gut microbiome influences how tryptophan is metabolised and alterations in this pathway have been associated with sleep and circadian rhythm disruption (Xu, Zhou & Shi, 2025).

 

Melatonin regulation

Melatonin regulates the sleep-wake cycle. While melatonin is produced primarily in the pineal gland, microbial interactions with tryptophan metabolism may indirectly influence melatonin signalling. This area remains under scientific interest but human data supports links between microbiota composition and circadian rhythm regulation (Lin et al., 2024).

 

Stress response and cortisol rhythm

Sleep and stress are closely intertwined. Scientific studies suggest that an altered gut microbiome is associated with changes in HPA axis signalling and circadian rhythm stability, both of which influence sleep quality (Lin et al., 2024).

 

When digestive symptoms disturb sleep

In clinical consultations, sleep disruption can often present alongside digestive symptoms. Sleep restriction has been shown in human studies to alter gut microbial composition, reinforcing how closely these systems interact (Smith et al., 2019).

Reflux, bloating and abdominal discomfort can impact sleep quality, and research highlights how gastrointestinal disturbance may contribute to “fight or flight” responses and in turn fragment sleep (Sejbuk, Siebieszuk & Witkowska, 2024). Incidences of sleep complaints in IBS patients is estimated to range from approximately 30-70%, according to the International Foundation for Gastrointestinal Disorders.

The gut microbiome also plays a role in glucose metabolism (de Oliveira et al., 2022), (Palmnas-Bedard et al., 2022). Night time blood sugar fluctuations can trigger stress hormone responses, which can contribute to early morning waking. Stabilising evening blood sugar through a balanced meal containing sufficient protein, fats and fibre may therefore support both metabolic and sleep stability, reinforcing how important diet can be in the wider picture.

 

Magnesium and sleep quality

Magnesium contributes to supporting the nervous system and also melatonin signalling and an increasing body of evidence suggests a relationship between magnesium deficiency and sleep disorders (He et al., 2025).

Foods rich in magnesium include dark leafy greens, nuts and seeds, legumes, wholegrains and dark chocolate. In a double blind, placebo controlled trial, Wild Nutrition’s Food Grown® Magnesium was evaluated in adults experiencing sleep disturbance. After eight weeks, participants taking magnesium reported improvements in sleep quality and duration compared with placebo, alongside reductions in stress and night waking (Wild Nutrition Ltd., 2024).

 

Perimenopause, menopause and the microbiome

Oestrogen and the gut microbiome are closely linked. Certain gut bacteria, often referred to as the “estrobolome”, help regulate how oestrogen is metabolised and recycled in the body. Research shows that postmenopausal women tend to have lower gut microbial diversity than premenopausal women, which may influence circulating oestrogen levels and symptom patterns during this transitional stage (Peters, B. A., Santoro, N., Kaplan, R. C., & Qi, Q. 2022).

This connection is relevant for sleep. As oestrogen can influence serotonin, melatonin and temperature regulation, and as we know the gut communicates directly with the brain through the gut brain axis, changes in microbiome diversity may therefore contribute to sleep disruption during this lifestage. Although research is still evolving, supporting gut health may be an important component of sleep resilience in midlife. (Baker, Al-Nakkash & Herbst-Kralovetz, 2017).

Practical ways to support gut health and sleep

• Increase plant diversity. A varied, fibre-rich diet supports gut bacteria diversity and the release of compounds (such as short chain fatty acids) which can indirectly influence better sleep.

• Include fermented foods. Traditional fermented foods may help maintain gut microbiome balance

• Balance evening meals. Including protein, fibre and healthy fats may help stabilise overnight glucose levels.

• Consider targeted support. Practitioner advised supplementation can be a helpful addition where necessary.

Sleep hygiene remains essential. But for many individuals, particularly during hormonal transition and in periods of disturbed sleep or stress, maintaining good gut health may provide an additional and often overlooked puzzle piece for improving sleep.

 

References

• Baker, J.M., Al-Nakkash, L. & Herbst-Kralovetz, M.M. (2017) ‘Estrogen-gut microbiome axis: Physiological and clinical implications’, Maturitas, 103, pp. 45-53.
• He, C., Wang, B., Chen, X., Xu, J., Yang, Y. and Yuan, M. (2025) ‘The mechanisms of magnesium in sleep disorders’, Nature and Science of Sleep, 17, pp. 2639-2656.
• Lin, Z., Jiang, T., Chen, M., Ji, X. & Wang, Y. (2024) ‘Gut microbiota and sleep: Interaction mechanisms and therapeutic prospects’, Open Life Sciences, 19(1), 20220910.
• De Oliveira, M.N., Oliveira, L.S., Silva, R.R., Dos Santos, A.V. & Filgueiras, M.H., 2022. The Gut Microbiome and Its Role in Glucose Metabolism: Insights from Human Studies. International Journal of Molecular Sciences, 23(22), p.14128.
• International Foundation for Gastrointestinal Disorders (2020) Sleep and Irritable Bowel Syndrome. Updated version of original work published 2003. Milwaukee, WI: IFFGD. Available at: https://www.iffgd.org
• Palmnäs-Bédard, M.S., Costabile, G., Vetrani, C., Åberg, S., Hjalmarsson, Y., Dicksved, J., Riccardi, G. & Landberg, R. (2022) ‘The human gut microbiota and glucose metabolism: a scoping review of key bacteria and the potential role of SCFAs’, The American Journal of Clinical Nutrition, 116(4), pp. 862-874
• Peters, B. A., Santoro, N., Kaplan, R. C., & Qi, Q. (2022). Spotlight on the Gut Microbiome in Menopause: Current Insights. International journal of women's health, 14, 1059-1072.
• Qi, X. et al. (2022) ‘Evaluating the effects of diet-gut microbiota interactions on sleep traits using the UK Biobank cohort’, Nutrients, 14(6), 1134.
• Sejbuk, M., Siebieszuk, A. & Witkowska, A.M. (2024) ‘The role of gut microbiome in sleep quality and health: Dietary strategies for microbiota support’, Nutrients, 16(14), 2259.
• Smith, R.P. et al. (2019) ‘Gut microbiome diversity is associated with sleep physiology in humans’, PLoS ONE, 14(10), e0222394.
• Wild Nutrition Ltd. (2024) Food-Grown® Magnesium: double blind placebo controlled trial in adults with sleep disturbance. Internal company report, UK.
• Xu, M., Zhou, E.Y. & Shi, H. (2025) ‘Tryptophan and its metabolite serotonin impact metabolic and mental disorders via the brain-gut–microbiome axis’, Cells, 14(5), 384.