This document discusses the relationship between sleep and the gut microbiome. It notes that insufficient sleep can negatively impact the gut microbiome by reducing beneficial bacteria strains and increasing undesirable ones. Additionally, the gut microbiome can influence sleep, as it plays a role in mood, hormones, and stress response. Maintaining healthy sleep habits and a nutritious diet that supports the microbiome can thus benefit both gut health and quality of sleep.

1. Website- https://www.courtneyholmbergnd.ca/ Phone no- (647) 351-7282
HOW SLEEP IMPACTS YOUR
MICROBIOME

2. Website- https://www.courtneyholmbergnd.ca/ Phone no- (647) 351-7282
We all know that getting enough sleep is important. But how
important? Sleep impacts our mental health, emotional health,
and physical health. But with our busy lives and hectic
schedules, it’s often easy to put a good night’s rest on the back
burner.
Sometimes, even when we get into bed at a reasonable hour, we
may not be able to fall asleep or stay asleep. However, recent
research confirms continuous sleep deprivation can have more
far-ranging consequences on health than we may have once
realized, with negative impacts demonstrated on our intestinal
microbiomes, immune system, insulin resistance and weight
management, amongst a myriad of other health issues.

3. Website- https://www.courtneyholmbergnd.ca/ Phone no- (647) 351-7282
Sleep and Your Microbiome: A Two-Way Street
It may be tempting to think that a couple of late nights won’t
hurt in the long run, but not getting enough sleep affects your
gut health much sooner than you would expect. A 2016 Swedish
study showed that after just two nights of less than six hours of
sleep, the numbers of certain beneficial gut bacteria strains were
reduced by almost half, while less desirable strains increased in
numbers. To make matters worse, the study participants were
almost 20% less sensitive to insulin1, which will results in
higher blood sugar levels and increased risks for diabetes.
Our second brain — the digestive tract — also has a huge
impact on how much sleep and the quality of sleep we get, too.
Our microbiome plays a role in our moods, hormones,
neurotransmitters, and stress levels — all of which can affect
sleep.
Interestingly, about 60-90% of patients with IBS symptoms
report mood conditions, such as depression, anxiety and
insomnia. Stress hormones, particularly cortisol, adrenaline, and
norepinephrine, are all demonstrated to increase significantly
under states of sleep deprivation. Mice models have now
confirmed that mice exposed to stress have 68% reduction in the
diversity of their microbiome, and 72% increase in GI related
disorders when compared to controls2. What’s even more
interesting is that the use of a specific probiotic, L. rhamnosus
JB-1, increases GABA reception in the hippocampus through
the vagus nerve, reduced stress induced corticosterone and
behaviours3.

4. Website- https://www.courtneyholmbergnd.ca/ Phone no- (647) 351-7282
To optimize the health of your microbiome, ensure to:
 Eat a whole foods, plant rich diet.
 Eat probiotic foods, like yogurt, kefir, sauerkraut and
kombucha (if they’re tolerated, and if you don’t
have SIBO)
 Add prebiotic foods, like artichokes, asparagus, and apples,
to your diet (if they’re tolerated, and if you don’t
have SIBO).
 Avoid refined sugars, simple carbohydrates, processed
foods.
 Get regular exercise – this lowers your cortisol and
improves your sleep quality.
 Consider testing your microbiome
Improve Your Sleep Habits to Improve Your Gut Health
 Stay away from electronics — especially before
bedtime. While many cellphones and other electronics now
come with a nighttime setting, the stimulation from the
screen time can still disrupt melatonin production. Turn off
your devices about two hours before bedtime to ensure
your brain is relaxed and ready for sleep.
 Keep your room dark and cool. Ambient light can disrupt
circadian cycles and melatonin production. Consider
purchasing blackout curtains to reduce exposure to ambient
light from outside, cover the LCD screens of clocks and
electronics, and make sure to turn off the television.

5. Website- https://www.courtneyholmbergnd.ca/ Phone no- (647) 351-7282
Turning down the thermostat is also conducive to a good
night’s rest.
 Stick to a regular bedtime — even on the weekends. It’s
tempting to stay up on the weekends in order to fully
maximize our downtime. However, our bodies are designed
to stick to a routine and a disruption to that routine will
impact circadian rhythms.
 Limit your caffeine intake. Make sure to check your
favourite teas for caffeine and skip the coffee after lunch. If
you need a midday boost, consider taking a B-complex
vitamin or some adrenal supportive herbs for a natural
pick-me-up that won’t impact your ability to fall asleep.
For more information about your digestive health, or to discuss
your sleep concerns, please feel free to contact your local
Toronto Naturopath, Dr. Courtney Holmberg, ND.
Book an appointment online or call 647-351-7282 today!
Sources:
1. Benedict, C., Vogel, H., Jonas, W., Woting, A., Blaut, M.,
Schürmann, A., &Cedernaes, J. (2016). Gut microbiota and
glucometabolic alterations in response to recurrent partial
sleep deprivation in normal-weight young individuals.
Molecular Metabolism, 5(12), 1175-1186.
doi:10.1016/j.molmet.2016.10.003

6. Website- https://www.courtneyholmbergnd.ca/ Phone no- (647) 351-7282
2. Rea K, Dinan TG, Cryan JF. The microbiome: A key
regulator of stress and neuroinflammation. Neurobiol
Stress. 2016 Mar 4;4:23-33. eCollection 2016 Oct.
3. Javier A. Bravo, Paul Forsythe, Marianne V. Chew, Emily
Escaravage, Hélène M. Savignac, Timothy G. Dinan, John
Bienenstock, and John F. Cryan. Ingestion
of Lactobacillus strain regulates emotional behavior and
central GABA receptor expression in a mouse via the vagus
nerve. PNAS September 20, 2011 108 (38) 16050-
16055; https://doi.org/10.1073/pnas.1102999108
Source- https://www.courtneyholmbergnd.ca/blog/how-
sleep-impacts-your-microbiome