We increasingly understand the relationship between intestinal flora and sleep quality

Many researchers ago They have been pointing That the intestine is not limited only to digesting food. It has neurons, produces substances that the brain also uses to communicate and, most curious, seems to be in direct contact with it. Hence some call it “The second brain”And maybe it does not sound so exaggerated if we think it can also influence how we sleep.

Sleep badly affects digestion (And vice versa). It happens to many: after a heavy dinner it costs to sleep, and after a bad night the stomach seems more sensitive. Even if they seem like unrelated, they are actually connected.

When one of the two fails, the other also shows it. Sleeping badly stresses the body, more cortisol is released and that can alter the functioning of the intestine. And if the digestive system does not do well, send signals to the brain that complicate relax and reconcile sleep. It is like a silent talk that happens all the time between what happens in the head and what it feels in the belly.

The scientific support. There are more and more research that confirms something key: the quality of sleep is closely linked to the state of our intestinal microbiota. One of the most interesting studies was published in 2023. The scientists used a fairly accurate technique – called “bidirectional Mendelian random” – and showed that the dream and the intestine are in constant communication. When that balance is broken, either by a bad rest or by a digestive mismatch, both systems are affected.

In addition, the most curious thing is that the key hormone to regulate sleep occurs in the intestine: melatonin. According to an investigationhaving an intestine in equilibrium could be one of the keys, sometimes invisible, to be able to sleep well.

But … And stress? Stress is another great actor in this story. When you are stressed, not only costs you more to sleep. The digestive system is also altered. And most interesting: the intestinal microbiota is also affected.

In fact, a recent study He has found That the intestine reacts to stress and, dependent on how it is, can calm or worsen it. If the intestinal flora is unbalanced, more anxiety, more irritability will be felt, and will cost more relax. In the end, it is a vicious circle: stress alters the intestine, the intestine responds badly, and all that interferes in sleep.

The focus on food. The diet is key to maintaining a balanced microbiota, which helps regulate sleep and mood. A study He has revealed The importance of eating with regular schedules, avoiding heavy or late dinners, incorporating fiber -rich foods, natural fermented ones such as yogurt or kefir, and reducing outraprocesses can have a real impact on your rest. I even know has observed That certain probiotics, such as Bifidobacterium brief, can improve sleep quality by influencing the hormonal axis that regulates stress.

Sleeping is not a matter of a good pillow. That too. Sleeping well is an act of balance. Not only mental, also intestinal. Understanding that invisible connection between the brain and the digestive system can be the first step to recover rest. Because sometimes, taking care of the belly is also taking care of sleep.

Image | Pexels

Xataka | We are increasingly clear that our microbiome is key to our health. Our protein sources can also alter it