Probiotics can naturally help you sleep better. They support your gut health, which is closely tied to sleep quality. Here’s how probiotics work and what you can do:
- Gut and Brain Connection: Your gut produces 90% of your body's serotonin, which is used to create melatonin, the hormone that regulates sleep.
- Key Probiotic Strains: Strains like Lactobacillus plantarum and Bifidobacterium longum have been shown to reduce stress, improve sleep quality, and balance your gut microbiome.
- Foods to Try: Fermented foods like yogurt, kefir, kimchi, sauerkraut, and miso are rich in probiotics. Pair them with prebiotic foods like bananas, garlic, and oats for better results.
- Supplements: If food isn’t enough, targeted supplements like Begin Rebirth RE-1™ can provide specific strains to improve sleep.
How Does Diet Affect Sleep While Taking Probiotics? - Sleep Wellness Workshop
The Gut-Brain-Sleep Connection
Your gut, brain, and sleep are deeply intertwined in a relationship that influences how easily you fall asleep, the quality of your rest, and how you feel when you wake up.
How the Gut-Brain Axis Works
The gut-brain axis is a two-way communication system linking your digestive system and brain through nerves, hormones, and immune signals. This connection doesn’t just affect your mood - it also plays a crucial role in regulating hormones essential for sleep.
The balance of bacteria in your gut is key. Beneficial microbes send positive signals that promote harmony in this network, while harmful bacteria can disrupt communication, potentially leading to sleep disturbances.
How Gut Microbes Influence Sleep Hormones
Gut bacteria play a pivotal role in producing sleep-related hormones. They convert tryptophan, an amino acid, into serotonin, which is then used to produce melatonin - the hormone that regulates sleep.
Interestingly, melatonin levels in gastrointestinal tissues are significantly higher than in the blood and even the pineal gland, with levels reaching up to 400 times higher. Certain bacterial strains, like Lactobacillus and Bifidobacterium, can boost GABA levels in the gut's nervous system, encouraging relaxation and better sleep. However, an imbalance in gut bacteria, known as dysbiosis, can lower serotonin and melatonin levels, making restful sleep harder to achieve.
Gut microbes also influence your circadian rhythms by sending signals that help synchronize your internal clock.
Reducing Inflammation for Better Sleep
A balanced gut doesn’t just support sleep hormones - it also helps lower inflammation, which is essential for restorative sleep. Chronic inflammation can disrupt healthy sleep patterns, and your gut microbiome plays a major role in managing inflammatory responses. By maintaining balance, your gut can keep inflammation in check and support your immune system, paving the way for high-quality rest.
When harmful bacteria take over, they can trigger immune responses that increase pro-inflammatory cytokines. Sleep deprivation can worsen this cycle, raising levels of cytokines like IL-6 and TNF-α, which further harm both gut health and sleep quality. Probiotics may help break this cycle by reducing inflammation. For instance, beneficial bacteria produce butyrate, a compound that inhibits pathways leading to the production of pro-inflammatory mediators.
Diet also plays a critical role. Poor eating habits can disrupt gut balance and fuel inflammation. On the other hand, a healthy gut microbiome acts as a natural anti-inflammatory system, aiding tissue repair and preparing your body for the challenges of the next day.
Best Probiotic Strains for Sleep
The connection between the gut, brain, and sleep is a fascinating area of research, and certain probiotic strains are showing promise in improving sleep quality. These strains work by addressing issues like stress, anxiety, and other sleep disturbances through mechanisms supported by scientific studies.
Lactobacillus plantarum
One standout strain is Lactobacillus plantarum PS128. A 2021 randomized study involving 40 participants with insomnia found that daily supplementation with this strain led to reduced depressive symptoms, fatigue, and sleep disruptions. It also helped lower high-frequency brain activity by influencing the gut-brain axis and neurotransmitter production.
Bifidobacterium longum
Another valuable strain is Bifidobacterium longum. In a 2016 study of 22 healthy men, B. longum 1714 was shown to reduce cortisol levels and feelings of anxiety. Additional research highlighted that this strain improved sleep quality and reduced daytime sleepiness after four weeks. With continued use for eight weeks, participants also reported better energy levels and improved social functioning compared to those taking a placebo. Moreover, B. longum CECT 30763 has demonstrated potential in alleviating depressive and anxiety-like behaviors that can interfere with sleep.
Other Helpful Strains
Several other strains contribute to better sleep through unique mechanisms:
- Lactobacillus reuteri NK33 combined with Bifidobacterium adolescentis NK98 was shown in a 2021 study to improve stress, depression, anxiety, and sleep disturbances.
- Lactobacillus acidophilus Rosell-52 significantly enhanced both sleep quality and duration in a group of 29 healthy adults aged 60–81 after just three weeks of use, compared to a placebo.
- Saccharomyces boulardii (SB) has the advantage of being highly stable under varying pH levels, temperatures, and bile salt conditions. Clinical studies have shown that SB helps restore gut microbiota balance, which plays a key role in regulating the gut-brain axis and supporting healthy sleep patterns.
Each of these strains works in different ways to enhance sleep quality, highlighting the vital role of the gut-brain connection in achieving restful sleep.
Adding Probiotic Foods to Your Diet
Boosting gut health with probiotic and prebiotic foods can naturally improve your sleep quality.
Fermented Dairy Products
Dairy products, especially when fermented, can be a powerful ally for better sleep. Take yogurt, for example. Unlike processed cheese, yogurt retains live microbes, which are great for your gut health. Research suggests that people who regularly consume yogurt might gain an extra 18 minutes of sleep per night, with 61% of them reporting above-average sleep quality.
"Studies show that there are beneficial gut bacteria that help synthesize vitamins and neurotransmitters needed for sleep like GABA... so eating a gut-loving diet with fermented and prebiotic/probiotic foods like unsweetened yogurt is helpful."
– Katie Hammill, certified nutritional practitioner
These fermented dairy products also contain gamma-aminobutyric acid (GABA), a neurotransmitter known for calming the nervous system and promoting restful sleep. A study by the Mengniu Dairy Group found that participants who consumed pasteurized fermented milk with strains like Lacticaseibacillus paracasei PC-01 and Bifidobacterium animalis subsp. lactis Probio‐M8 reported better sleep and healthier gut microbiota.
Kefir, another fermented dairy option, is easy to incorporate into your day - whether as part of your breakfast or a quick snack.
For those avoiding dairy, there are plenty of plant-based fermented options that are just as effective.
Plant-Based Fermented Foods
Non-dairy eaters don’t have to miss out on the benefits of probiotics. Plant-based fermented foods are excellent for promoting gut health and improving sleep, especially for vegetarians and vegans. Studies show that vegetarians and vegans sleep an average of 36 minutes longer per night, with up to 90% reporting good or excellent sleep quality. Those following a raw food diet may enjoy an additional 48 minutes of sleep, with 97% experiencing above-average sleep quality.
Kimchi, a Korean fermented cabbage dish, is a flavorful way to get your probiotics. Packed with vegetables and beneficial bacteria, it supports gut health while offering vitamins and minerals that contribute to better sleep. Try adding a small serving to your meals - mix it into salads, rice bowls, or even as a side dish.
Miso, a fermented soybean paste, serves as another great option. Known for its savory umami flavor, miso supports the gut microbiome. Enjoy it in a warm miso soup or use it to create flavorful dressings and marinades.
Tempeh, a protein-rich fermented soy product, is another gut-friendly choice. Pan-fried tempeh slices make a satisfying and nutritious addition to dinner.
And don’t forget sauerkraut - this widely available fermented cabbage is easy to add to your meals for a probiotic boost.
Combining Prebiotics and Probiotics
To maximize the benefits of probiotics, pair them with prebiotics. Prebiotics serve as food for probiotics, enhancing their effectiveness and boosting gut health. This combination can have a positive impact on sleep.
"Prebiotics are foods for the probiotics to feed upon. Feeding beneficial bacteria enhances their impact on sleep."
– Judy Palken, MNS, RD, LDN
A 2017 study from the University of Colorado found that diets rich in prebiotics increased beneficial gut bacteria and improved sleep quality in animal models.
| Prebiotic Source |
|---|
| Chicory root (inulin) |
| Bananas (green or slightly unripe) |
| Asparagus |
| Jerusalem artichoke |
| Oats |
| Garlic and onions |
Combining these foods is easier than you might think. Start your day with oatmeal topped with sliced bananas and blueberries. The oats provide prebiotic fiber, while the bananas offer additional nutrients for your gut bacteria. For an evening snack, mix sliced bananas into yogurt, or add ground flax and chia seeds to create a balanced prebiotic-probiotic combo.
Incorporate onions, leeks, and garlic into your cooking to naturally boost prebiotic intake. You can even sprinkle grated garlic over sauerkraut for a simple, gut-friendly pairing.
While timing isn’t as important as consistency, including both probiotics and prebiotics throughout your day can help maintain a healthy gut microbiome. This, in turn, supports the gut-brain connection and may lead to better sleep.
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Using Probiotic Supplements for Better Sleep
If adding probiotics through diet alone isn't doing the trick, supplements can be a practical and effective option.
Why Supplements Are Effective
Probiotic supplements provide carefully measured doses and specific strains that directly support the gut-brain connection. Research, including a meta-analysis of 15 randomized controlled trials, has shown that probiotics can improve sleep quality, as assessed by tools like the Pittsburgh Sleep Quality Index (PSQI) and the Oguri-Shirakawa-Azumi (OSA) sleep inventory. By delivering a steady supply of probiotics, they also help reduce inflammation. Strains like Lactobacillus and Bifidobacterium have demonstrated positive effects on sleep in clinical studies. This precision allows for the development of advanced formulas such as Begin Rebirth RE-1™.
How Begin Rebirth RE-1™ Supports Sleep
Begin Rebirth RE-1™ takes a multi-faceted approach to improving sleep with its 3-in-1 eubiotic synbiotic formula. This supplement combines prebiotics, probiotics, and postbiotics into a single dose, tackling various aspects of gut health that influence sleep.
The formula contains Human Origin Strains (HOSt™), specifically designed to restore balance in the gut. Each serving delivers 500 billion CFU of beneficial bacteria, ensuring a powerful dose that can positively impact sleep patterns. The advanced Lyosublime™ delivery system protects these bacteria from stomach acid, helping them survive the digestive process. Additionally, the supplement includes 4.5g of prebiotic fibers like GOS and Inulin, which nourish the gut bacteria and create a healthier environment over time. By boosting bacterial survival and activity, Begin Rebirth RE-1™ enhances the sleep-supporting benefits discussed earlier.
When and How to Take It
Timing plays a role in maximizing the benefits of probiotics for sleep. While there’s no one-size-fits-all answer, consistency is crucial.
"The gut is pretty inactive at night. So, if you ingest a probiotic at night when your bowel isn't moving, there's a better chance that it will hang around, divide, and may integrate into your gut."
– Patricia Raymond, MD, Gastroenterology and Internal Medicine Physician
Many experts suggest taking probiotics at bedtime, as the slowed digestive activity gives the bacteria more time to settle. However, if you experience gas or bloating when starting probiotics, morning might be a better option to avoid disrupting your sleep.
"Consistency is the key with taking probiotics if one wants to reap the potential benefits."
– Michael Asike, M.D., Practicing Gastroenterologist
For Begin Rebirth RE-1™, follow the instructions on the sachet packaging to ensure regular supplementation. Taking it with a small amount of fat-containing food can help improve bacterial survival. If you're also on antibiotics, space your probiotic dose at least two hours before or after taking the antibiotic to avoid interference. Keep in mind that noticeable sleep benefits may take several weeks to appear.
Research on Probiotics and Sleep
Recent studies have strengthened the link between gut health and sleep, demonstrating that specific probiotics can positively influence sleep by reducing stress and improving long-term sleep patterns.
Clinical Studies on Sleep
Evidence indicates that probiotics can enhance sleep quality. A meta-analysis of 15 randomized controlled trials found that probiotics significantly lowered Pittsburgh Sleep Quality Index (PSQI) scores after 4–6 weeks and 8–16 weeks of use. Since lower PSQI scores reflect better sleep, this is a promising finding.
"Our systematic review and meta-analysis suggest that probiotics may have a positive impact on sleep-related outcomes, particularly in terms of reducing PSQI scores and improving specific factors of the OSA sleep inventory." – Hiroshi Ito, lead researcher
Clinical trials have reported that probiotics improved sleep quality by 69%, boosted energy levels by 31%, and enhanced bowel regularity by 37%.
In Japan, a study involving medical students showed notable results. Participants consumed a heat-inactivated drink containing Lactobacillus gasseri CP2305 daily for 12 weeks. Those who received the probiotic reported significant improvements in sleep disorders compared to those who didn’t.
Another study focused on 60 individuals with insomnia over four weeks. It revealed that Lactobacillus helveticus CCFM1320, a high‑SAM‑producing strain, greatly enhanced sleep quality.
These findings highlight how probiotics not only improve sleep but also help reduce stress, which further contributes to better rest.
Probiotics and Stress Relief
Stress reduction, closely tied to sleep improvement, is another area where probiotics shine. In a randomized, double-blind, placebo-controlled trial, participants taking Bifidobacterium longum 1714 for four weeks experienced better sleep quality and reduced daytime sleepiness. After eight weeks, they also reported increased energy, vitality, and improved social functioning.
Other studies have shown that combinations like Lactobacillus helveticus and Bifidobacterium longum can lower psychological distress in just one month. Similarly, Lactobacillus reuteri NK33 and Bifidobacterium adolescentis NK98 were effective in reducing symptoms of depression and anxiety while enhancing sleep quality. Additionally, Lactobacillus plantarum PS128 demonstrated a positive impact on brain function, lowering depression scores and promoting better sleep maintenance through measurable changes in brain wave activity.
Long‑Term Sleep Benefits
The benefits of probiotics extend beyond short-term relief. Research consistently shows that using probiotics for at least eight weeks leads to more noticeable improvements in sleep disorders.
"Probiotic therapy is an effective and accessible method that can be incorporated into daily life as a dietary supplement to improve and prevent symptoms of sleep disorders." – Bei Yu, lead researcher
A study in the UK involving hybrid workers highlighted the long-term advantages of probiotics. A 10-week course of Bifidobacterium longum 1714 increased nightly sleep duration by an average of 20 minutes.
Interestingly, some benefits persist even after stopping supplementation. In one trial, participants who took probiotics for six weeks showed reduced depressive moods. This improvement remained steady during a three-week washout period.
"Probiotic supplementation can be a possible strategy to counteract oxidative stress and inflammation promoted by sleep loss." – Dr. Anna Maria Eleuteri, University of Camerino
These studies suggest that both food-based probiotics and supplements, such as Begin Rebirth RE-1™, can significantly enhance sleep quality. By maintaining a healthy gut microbiome, probiotics contribute to lasting improvements in sleep, stress management, and overall mental well-being.
Conclusion: Probiotics as a Natural Sleep Aid
Research highlights that probiotics can naturally enhance sleep by helping to regulate stress hormones and reduce inflammation - without the side effects that often come with medications. With 30% of adults struggling with insomnia and nearly half of Americans feeling drowsy during the day three to seven times a week, the need for effective, natural solutions is clear. Studies have shown a 69% improvement in sleep quality in some groups, along with significant reductions in Pittsburgh Sleep Quality Index scores across various investigations. These findings emphasize the potential of probiotics for improving sleep health.
Probiotics can support sleep through both dietary choices and supplements. Adding fermented foods like yogurt, kefir, sauerkraut, and kimchi to your meals is a simple way to increase your intake of beneficial bacteria. If you're looking for more focused support, supplements such as Begin Rebirth RE-1™ offer a robust option. This product combines prebiotics, probiotics, and postbiotics in a 3-in-1 formulation designed to promote gut health and better sleep.
Consistency is key when it comes to seeing results. Research suggests that regularly consuming probiotics can lead to noticeable improvements in sleep over time. Start small - try adding a serving of Greek yogurt to your breakfast or pairing dinner with fermented vegetables. To amplify the benefits, include prebiotic-rich foods like garlic, onions, oats, or bananas in your diet.
By addressing root causes like gut imbalances, inflammation, and stress, probiotics can improve not just sleep quality but overall well-being. This aligns with the gut-brain connection discussed earlier, where reducing inflammation and optimizing neurotransmitters can lead to long-term benefits. As research continues to expand, probiotics are emerging as a reliable, science-supported option for achieving the deep, restorative sleep your body craves.
Take the first step by adding a probiotic-rich food to your routine, and consult with your healthcare provider if you're considering targeted supplements.
FAQs
How do probiotics help regulate sleep hormones like melatonin and serotonin?
Probiotics play an important role in supporting the production of sleep-regulating hormones like melatonin and serotonin by promoting better gut health. They assist in managing the metabolism of tryptophan, an essential amino acid that acts as a precursor to serotonin. When serotonin levels increase, it can lead to higher melatonin production, which is crucial for maintaining regular and healthy sleep patterns.
Probiotics also aid in the production of short-chain fatty acids (SCFAs) in the gut, which can further encourage serotonin synthesis. This link between gut health and hormone balance not only improves sleep quality but also helps stabilize mood and contributes to overall wellness. Adding probiotics to your diet is an easy and natural way to support better sleep and keep your internal clock in sync.
What are the best probiotic-rich foods to help improve sleep quality?
Probiotic-rich foods such as yogurt, kefir, sauerkraut, kimchi, miso, and tempeh can do wonders for improving sleep quality. These fermented foods are loaded with beneficial bacteria that help maintain a healthy gut microbiome - a critical factor in supporting better sleep.
Studies suggest that a balanced gut can boost the production of hormones like serotonin and melatonin, both of which are essential for restful and restorative sleep. Adding these foods to your meals on a regular basis could make a noticeable difference in your sleep patterns and overall well-being.
How soon can probiotics improve sleep quality?
Most individuals might experience better sleep quality within 4 to 6 weeks of beginning probiotic supplementation. However, this timeline can differ based on factors such as gut health, dietary habits, and how consistently the probiotics are taken.
Probiotics support a healthy gut microbiome, which is closely tied to the regulation of sleep-related hormones like serotonin and melatonin. To see the best results, it's important to take the recommended dosage consistently and maintain a diet rich in fiber and nutrients.