Getting enough sleep is crucial for our overall health, and it turns out that it also plays a significant role in gut health. The gut is home to trillions of microorganisms, including bacteria, viruses, and fungi, collectively known as the gut microbiome. The health of our gut microbiome is closely linked to our immune system, metabolism, brain function, and even our mood.
Here are some ways in which getting enough sleep can benefit your gut health:
1. Helps with digestion: When we sleep, our body is in a state of rest, allowing it to focus on digestion and absorb the nutrients from the food we eat during the day. This effect is why getting enough sleep is associated with better digestion. Better regulation of food leads to better regulation of calories and preventing fat from being stored excessively.
2. Regulates hunger hormones: Lack of sleep has been linked to an increase in the hormone ghrelin, which stimulates hunger, and a decrease in the hormone leptin, which signals fullness. This effect can lead to overeating and weight gain, which can, in turn, affect gut health.
3. Reduces inflammation: Chronic inflammation has been linked to various health issues, including gut problems such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Getting enough sleep can help reduce inflammation in the body, including the gut. Subsequently, reducing inflammation in the body reduces anxiety symptoms often associated with IBS or IBD.
4. Boosts the immune system: A healthy gut microbiome is essential for a robust immune system, and sleep plays a crucial role in maintaining this balance. Lack of sleep can weaken the immune system, making us more susceptible to infections and illnesses. Therefore, causing us to slow down, become less productive, and even become more susceptible to depression and mental illness.
5. Improves mental health: Poor sleep has been linked to anxiety, depression, and other mental health issues, which can, in turn, affect gut health. Sleep plays a vital role in regulating our mood and emotional well-being, which can positively impact gut health. In conclusion, getting enough sleep is crucial for maintaining a healthy gut and overall well-being. So, prioritize sleep and establish healthy sleep habits to reap the benefits for your gut and beyond.
Here are some steps that you can implement right away!
- Limit alcohol, food, or water before bed.
- Practice reading or meditating before bed. Better yet, dim the lights around your house at least 3 hours before sleeping.
- Make sure your room is at a cold temperature. It helps the body fall asleep faster.
- Limit the bed for only sleep and sex—no eating or watching TV in the bedroom. This effect tricks your brain into psychological framing that prepares you for sleep as soon as you enter your room.
- To record how many hours of sleep you get, use a smart watch or phone to record the number of hours a night to adjust your sleep over time better.
- Try going to bed at around the same time every night.
Protect your sleep, and protect your gut!
Happy Training!
