The Gut-Sleep Connection
*This post is in partnership with Pascoe Canada.
There is an alarming rate of nearly 60 million Americans who suffer from sleep disturbances. Many find themselves frustrated while tossing and turning night after night. But could these sleepless nights be linked to the gut?
Gut microbiome
Gut health is a hot topic these days. Did you know a healthy gut can impact our overall health, immune system, hormone health, brain function, mood and even sleep! Science is showing that the gut microbiome has a large influence on our health.
What is the microbiome?
The term microbiome can be used to describe microbes within a specific community. There are approximately 100 trillion microbes living in and on each human being. The variety of microbes can consist of bacteria, fungi, and viruses.
The largest collection of microbes reside in the intestine as there are trillions of organisms.
Emerging science shows that there is a strong relationship between sleep and the microbiome. This microbiome can influence circadian rhythms, hormones, and wakefulness.
Studies have shown that the state of our gut microbiome can have an influence on our mood. When the gut is imbalanced, this can cause anxiety and depression.
Gut-Brain Connection
It may seem odd that what happens in the gut could have a direct impact on how you sleep at night, but it’s true! This is due to the gut-brain connection which has a direct effect on our sleep.
It was often thought that the gut was the main driver of digestion but now we know that the gut has many more roles than just digesting our food.
The gut has a major impact on numerous neurological functions and many even call the gut our second brain.
The gut contains 100 million neurons and hosts 30 different types of neurotransmitters. On top of that, 95% of serotonin (a neurotransmitter) is created in the gut and not in the brain! Serotonin is often referred to as the “happy hormone” as it has a positive effect on our mood.
Since serotonin is crucial, it is also important to ensure the gut is functioning properly in order to create adequate amounts of serotonin within the body. If the body does not create enough serotonin, the body is not able to create enough melatonin. Low levels of melatonin have been linked with leaky gut. Leaky gut is a condition where the intestinal cell walls become “leaky” and begin to separate due to chronic inflammation. This allows pathogens, bacteria and food particles to seep into the bloodstream which can cause a full range of health issues.
Vagus Nerve
The vagus nerve is often overlooked when it comes to gut health and sleep. This nerve is a thick nerve connecting the brain and gut. This nerve transmits roughly 90% of neural fibres from the gut up to the brain.
The bacteria in the gut from the microbiome can also directly communicate with the nervous system which can influence serotonin production. Sleep deprivation has been shown to negatively impact the gut as one study saw an increase of gut dysbiosis after jet lag from a 10-hour flight. Once the patient’s sleep was corrected, the dysbiosis was reduced.
When someone is chronically sleep-deprived, this can cause drastic effects to the gut microbiome by allowing bad bacteria to be elevated.
Chronic sleep deprivation can also lead to poor nutrition and other lifestyle habits. Foods such as high sugar, convenience foods, and caffeinated beverages and snacks are typically the items people reach for when they are tired. Of course, these items will also negatively impact the gut which can lead to a vicious cycle of sleep, mood and gut issues.
Stress has also been shown to impact our moods and emotions. Negative emotions can inhibit proper sleep which then decreases beneficial bacteria and the vicious cycle continues.
The bacteria in our gut have many important roles including the involvement in the production of hormones and neurotransmitters such as serotonin, GABA and dopamine.
Tips to help with sleep
The food we consume has a significant impact on our health including how well we sleep.
Look at food as nourishing the body instead of just something that tastes good. Nourishing food provides the body with the proper nutrients to ensure balanced hormones and a healthy gut microbiome.
Reduce pop, unfiltered water, pesticides in food and focus on minimally processed foods to help heal the gut and improve sleep.
Herbs
Have you ever laid in bed with a whirlwind of thoughts racing through your mind? “What if…”, “I forgot to…” etc.
I have been there too and it can be frustrating when you are trying to get the proper rest your body needs but your mind won’t shut off.
This is where Pascoflair comes in! This herbal product helps to naturally calm the mind and to stop racing thoughts which will help you to fall asleep faster and stay asleep. You can also have peace of mind knowing that Pascoflair has little to no side effects, no known drug interactions, no toxic effects and is non-habit forming. It is also safe for children 13 years and older.
Pascoflair is used in herbal medicine as a natural sleep aid to assist with restlessness and insomnia due to mental stress. It has the highest amount of passionflower extract on the market today. Passionflower has been studied extensively and has been proven effective with over 15 years of studies conducted.
Passionflower is also known as Passiflora incarnata or passiflora incarnata L. This plant is a beautiful flower that is known for its sedative and calming effects. It helps to quiet the mind and bring one back into the present by relaxing the central nervous system (CNS). This can make it helpful for anxiety, restlessness, nervousness and having trouble sleeping/insomnia.
Passionflower is one of the most powerful herbs used to treat mental health disorders, and one of the best natural sleep remedies. It is also one of the best-studied, with multiple studies in animals and humans as well as a long history of clinical use.
Lifestyle
The eyes contain light receptors that tell the hypothalamus to increase or decrease serotonin production. Focus more on obtaining more natural light and reducing artificial light. If you need to be around artificial light such as a television, cell phone or laptop, use blue-blocking glasses to reduce the blue light.
Physical exercise can improve the bacteria in the gut which will, in turn, improve sleep. Exercise can also help to increase serotonin.
Go to bed at the same time each night to set your body into a routine.
FINAL THOUGHTS
Along with proper nutrition and lifestyle, Pascoe Canada’s supplements can be excellent in supporting sleep and gut health.
To learn more about Pascoe Canada’s products, visit their website here: https://www.pascoe.ca/
Always consult your doctor before you begin taking a supplement or make any changes to your existing medication and supplement routine. This is not medical advice, but it is information you can use as a conversation starter with your physician at your next appointment.