The relationship between poor sleep & gut health.
The relationship between a poor sleeping pattern and the impact it has on gut health is often overlooked. But the effects this has on your overall well-being is significant. Poor sleep patterns / cycles can cause a range of health problems, including gut & hormone imbalances.
Did you know that your digestive system is closely linked to your circadian rhythm? And that disruptions to your sleeping patterns can cause changes to the gut microbiome? Well it can… and this can lead to an increase in inflammation, digestive issues and imbalanced gut bacteria. Not only does sleep influence your energy levels, but it also helps every system in your body function properly, including your:
immune system 💪🏼
heart ❤️
brain 🧠
digestive system 🫁
So basically if you’re not sleeping well, it can take a toll on your gut health in a variety of ways!
(I know right….. 😅)
Okay, let’s get into it.
Your digestive health plays a role in how well you sleep and sleep can affect how well your digestive system functions (read that back) 🔁.
It’s a two-way street.
Additionally, poor sleep can negatively impact the production of hormones such as cortisol and insulin, leading to an increase in stress levels and an impaired ability to regulate blood sugar levels.
But how do increased stress levels mess around with your gut health?? 🤯
This increased stress can cause intestinal permeability issues (aka leaky gut) where food & toxins are able to pass through the intestines & into the bloodstream. This can lead to a host of issues including bloating, inflammation, stomach pains, food sensitivities, & changes to the gut microbiome!
If you’d like a refresher on leaky gut, just click here ✅
Let’s chat about your circadian rhythms now. These rhythms are internally driven cycles that time your “internal clock” throughout the day & are central to a consistent sleep schedule ⏰. It’s these rhythms that help you fall asleep & wake up at the right times (following the light and dark cycle of the sun).
As your gut bacteria follow your circadian rhythms, they process nutrients differently. When you wake, when you eat & when you sleep all affect your gut’s very own internal clock. Changes to your circadian rhythm WILL directly affect your gut. A shift in schedule, like changing when you’re eating and sleeping, can disturb your gut bacteria, which can lead to sleep loss, insomnia and other issues like metabolic syndrome.
The effects of poor sleep on gut and hormone health are not limited to just physical health. Your mental health can be impacted also, with sleep deprivation leading to increased stress levels, decreased mood and an increased risk of depression and anxiety.
SO, what can be done to ensure that your sleep patterns are supporting your gut and hormone health?
Firstly, it's important to establish a consistent sleep schedule and aim for 7-9 hours of quality sleep each night. This includes avoiding screens for at least an hour before bed, as well as creating a relaxing sleep environment 😴.
In addition, paying attention to your diet can have a significant impact on your sleeping patterns. Consuming foods that are high in sugar and caffeine can interfere with the quality of your sleep, as can consuming a large meal close to your bedtime. Instead, focus on eating a diet rich in whole, nutrient-dense foods and ensuring that you're getting enough protein, healthy fats, and fibre.
🥦🥑🥝🍑🥥
Finally, incorporating relaxation techniques such as yoga, meditation and deep breathing can also help to support a healthy sleep pattern and reduce stress levels.
EFT Tapping: to reduce anxiety, connect with the parasympathetic nervous system & improve your gut .
Overall, yes - having a poor sleep pattern / cycle can unfortunately have a significant impact on your gut and hormone health.
However, by making changes to your diet, sleep habits, and incorporating relaxation techniques, you can help to support your gut and hormone health to improve overall well-being 💗.
If this is an area you feel that you’re struggling with, we can work together 👭.
I can offer my expertise with any sleep related issues you may be experiencing from a hypnosis standpoint. I am excited to announce that Gut Centred Hypnotherapy & Neuro-Linguistic Programming is coming VERY soon to my consultations - so stay tuned for more on this!
Book a consultation with me and get started on the path to better sleep & gut health today.