How to Optimize Sleep for Your Gut

You can’t be healthy, or expect your gut symptoms to improve, if you aren’t getting sufficient, high-quality sleep.

According to Dr. Ruscio’s book, Healthy Gut Healthy You, poor sleep is correlated with gut damage, including an imbalance of gut bacteria. The opposite is also true: poor gut health can lead to inadequate quality sleep. Like asking which came first, the chicken or the egg, it may be next to impossible to know which came first, poor sleep or poor gut health. The bottom line is taking care of your gut may improve your sleep and improving your sleep may help alleviate your gut symptoms.

It’s not just your gut that is affected by poor sleep.

Lack of sleep has been shown to increase the risk of developing diabetes, heart disease and autoimmune issue disease and reduced cognitive performance.

It can be hard to prioritize sleep.

We seem to be getting busier by the day, with ever more demands and distractions. In an effort to find more time in the day, oftentimes sleep ends up on the chopping block. But sleep is just as important, if not more important, than eating a healthy diet, managing stress, and getting enough movement during the day. It is a key pillar of health. One of the best things you can do for your health is prioritize a high-quality night’s sleep.

How do I know if I’m getting enough, high-quality sleep?

Most people think if they are getting 7-9 hours of sleep, that’s enough. And that’s a great place to start. But there is more to sleep than duration.

Ask yourself the following questions, and if you answered ‘no’ to any of them, you may want to use some of the tips below to optimize your sleep.

• Are you asleep for 7-9 hours/night? (And that doesn’t mean 7-9 hours in your bed, that means 7-9 hours of actual sleep!)

• Are you able to fall asleep easily?

• Are you able to stay asleep throughout the night?

• Do you wake-up rested?

• Do you feel rested throughout the day?

Check out the tips below to optimize both your day and night-time routines for sleep.

While a lot of attention is given around optimizing a nighttime routine for sleep, it’s equally important to have a daytime routine that supports sleep. While our nighttime routine impacts our quantity and quality of sleep, it can’t single handedly override daytime behaviors that may be contributing to poor sleep.  This list below might seem long, but don’t let this overwhelm you. You don’t need to do them all. One might be all you need to unlock a perfect night’s sleep. Experiment to find what works for you.

1. Eat a snack before bed that combines fat and carbs. This can be helpful for those who struggle to stay asleep at night, as this can sometimes be due to a drop in blood sugar during the night. A snack that combines fat and carbs can help to stabilize blood sugar through the night. For example: nut butter + berries + banana or apple + tahini or hard-boiled egg + avocado.

2. Don’t eat a snack before bed. I know, I’m completely contradicting the first point. But everybody is different. For those who struggle falling asleep, try skipping a bedtime snack, as digesting too close to bedtime might be what’s keep you awake.

3. Drink less or avoid coffee. Caffeine has a half-life of five to seven hours. So if you drink a cup of coffee at 10am, half the caffeine will still be in your system at 5pm and the caffeine will remain in your system until you go to bed and throughout the night. That morning cup of coffee is sticking with you well into the night. If you don’t want to give up caffeine, try less caffeinated options such as black, chai or green tea or kombucha. Non-caffeinated, whole-food, alternatives include herbal teas (e.g., peppermint, lavender, lemon balm), lemon water, golden milk, a smoothie, coconut water, or bone broth.

4. Drink less or avoid alcohol. Alcohol interferes with the REM cycle of sleep and make it harder to stay asleep throughout the night. Take note of how you feel the morning after having had a drink, to find the balance that works for you. Mezcal, vodka, gin, and tequila are lower in sugar than other options, such as wine or beer, and thus are considered a “healthier” option if you choose to drink alcohol.

5. Move your body. Moving your body throughout the day burns off energy and can really help your sleep. And I don’t mean going to the gym for a formal workout, just make sure you aren’t sitting all day. This could look like a standing break every 30 minutes (set a timer!), working from a stand-up or treadmill desk, going on several mini-walks a day (even if it’s just a quick 10 minute walk around the block), taking the stairs, choosing the furthest parking spot, or taking a dancing break.

6. Find a stress management technique. Feeling stressed can make it hard to fall and stay asleep. Find a stress management technique that you enjoy and works for you. Some examples include meditation, yoga, breathing exercises, socializing with friends or family, walks around the neighborhood, reading a good book, listening to music, drawing … the list is endless. What relaxes you?

7. Take screen breaks. The blue light that emits from our screens interferes with sleep. Try setting a timer and looking away from your screen for two minutes every hour or putting your phone/computer away for your entire lunch break.

8. Get outside. Spending time in nature naturally decreases stress. Try finding ways to get outside each day, whether by walking, eating your meals outside, or meeting up with friends for a picnic or walk instead of at a bar or restaurant.

9. Optimize your bedroom environment. By doing so, you will create an environment that is conducive to falling and staying asleep. Make sure your room is dark, cool, and a place of comfort. To keep your room dark, try removing all light, including from your computer, TV, and phone from your room. If that is not possible, at a minimum turn off or silence electronic devices an hour before bedtime. Black-out curtains are another option. Keep your room cool, at around 65 degrees Fahrenheit. Turn your bedroom into a place of comfort, even if this means investing in a new mattress, softer sheets, cozy blankets, or a more supportive pillow.

10. Go to bed and wake up at the same time every day. Your body is trainable, and a consistent rhythm will make it easier to fall asleep and result in restful sleep. What time do you need to go to bed to get 7-9 hours of sleep? Be realistic. Start with the time you want/need to be up in the morning and count back from there. What would your evening routine need to look like to make 7-9 hours of sleep happen?

Sleep affects your gut and your gut affects your sleep.

We sleep for a third of our lives, so it is worth paying attention to. Your gut and your body will thank you. Remember, don’t try to jump into multiple major changes all at once: start small. What’s one small step you could take this week to improve your sleep? Having a cup of peppermint tea before bed? Taking an evening walk after work? Eating a handful of nuts and fruit before bed?

Think back to the last time you got a great night’s sleep …

How did you feel? What were you able to accomplish? What do you think led to that great night’s sleep? Learning to pay attention to how small behavior changes affect how you feel is the first step to taking control of your body and reclaiming your health.