The gut-sleep connection: How supporting your gut may improve sleep

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 & sleep

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).

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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 are 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).

Nighttime 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.

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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 life stage. Although research is still evolving, supporting gut health may be an important component of sleep resilience in midlife. (Baker, Al-Nakkash & Herbst-Kralovetz, 2017).

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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.

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²Association between irregular sleep patterns and incident cardiovascular disease: a prospective analysis of 72,321 UK Biobank participants, Hu et al, Journal of Epidemiology and Community Health, 2024

³Magnesium Status and Stress: The Vicious Circle Concept Revisited, Pickering et al, Nutrients 2020, 12(12), 3672

⁴Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom, Fadnes et al, Nature Food volume 4, 961–965 (2023)

⁵Association of a Mediterranean Lifestyle With All-Cause and Cause-Specific Mortality: A Prospective Study from the UK Biobank. Rodrigue et al, DOI: 10.1016/j.mayocp.2023.05.031

⁶Plasma proteomic signatures of social isolation and loneliness associated with morbidity and mortality. Shen et al, Nature Human Behaviour volume 9, 569–583 (2025) 

⁷Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead

⁸The relationship between the frequency of number-puzzle use and baseline cognitive function in a large online sample of adults aged 50 and over. Brooker et al, International Journal of Geriatric Psychiatry, Volume 34, Issue 7, p932-940, July 2019. 

An online investigation of the relationship between the frequency of word puzzle use and cognitive function in a large sample of older adults. Brooker et al, International Journal of Geriatric Psychiatry, Volume 34, Issue 7, pp. 921-931

⁹Association of Optimism With Cardiovascular Events and All-Cause Mortality. Rozanski et al, PMCID: PMC6777240  PMID: 31560385

¹⁰The price of a cigarette: 20 minutes of life? Jackson et al., DOI: 10.1111/add.16757

¹¹Association of ultra-processed food consumption with all-cause and cause-specific mortality: population-based cohort study, Fang et al, BMJ 2024;385:e078476