Getting a good night’s sleep is often linked to feeling refreshed and energised, but the benefits go far deeper. Recent research shows that the quality of your sleep can influence the health of your gut and vice versa, which in turn can affect digestion, mood, immunity and even weight management.

In this article, Vivere’s Head of Nutrition, Yusra Serdaroglu Aydin, a registered dietitian with a background in nutrition, food engineering and culinary arts, explains the science behind this connection. Her approach is grounded in evidence-based practice and shaped by a deep understanding of personalised nutrition and the human microbiome, offering practical ways to improve both sleep and gut health.

Here are the five biggest takeaways from this article about sleep quality and gut health:

• Poor sleep quality can negatively affect the balance of bacteria in your gut, leading to digestive issues and inflammation.

• A diverse and healthy gut microbiome supports better sleep by influencing hormones that regulate your sleep-wake cycle.

• Chronic sleep disruption may increase the risk of metabolic problems such as weight gain, type 2 diabetes and poor blood sugar control.

• Nutrition plays a key role in supporting both gut health and sleep quality, with certain foods promoting beneficial bacteria and sleep-regulating hormones.

• Lifestyle habits such as stress management, regular exercise and consistent sleep routines are essential for optimising gut-sleep health.

Your gut is home to trillions of microorganisms, collectively known as the gut microbiome. These bacteria, viruses and fungi play a key role in digestion, nutrient absorption, immune function and even brain health.

When you do not get enough quality sleep, it can disturb the delicate balance of these microorganisms. Studies suggest that even a few nights of poor sleep can alter the composition of the gut microbiome, reducing the number of beneficial bacteria and allowing harmful strains to thrive [1] [2] [3].

This imbalance, known as dysbiosis, can lead to inflammation, digestive discomfort and a weakened immune system. Over time, it may also contribute to more serious health conditions such as obesity, cardiovascular disease and depression [4].

The connection between gut health and sleep works both ways. Your gut microbiome produces and interacts with several key neurotransmitters and hormones, including serotonin and melatonin, which are vital for regulating your sleep-wake cycle [5] [6] [7].

Serotonin is a precursor to melatonin, the hormone that signals to your body that it is time to rest. Around 90% of serotonin is produced in the gut, so a healthy microbiome directly supports melatonin production and better sleep.

A well-balanced gut microbiome also helps regulate inflammation and stress responses, which can influence how easily you fall asleep and how deeply you rest.

Your body operates on a 24-hour internal clock known as the circadian rhythm. This system regulates when you feel alert and when you feel tired, but it also plays a role in digestion and nutrient metabolism.

Disrupted circadian rhythms, often caused by irregular sleep patterns, late-night screen use or shift work, can interfere with digestion and change the composition of the gut microbiome [8] [9] [10]. Poor gut health can also disrupt circadian rhythm by altering hormone release and inflammatory responses, creating a cycle that can be difficult to break.

Supporting your circadian rhythm through consistent sleep schedules, light exposure during the day and limiting screen use before bed can have a positive impact on both sleep quality and gut health.

What you eat has a significant impact on both the gut microbiome and your ability to sleep well [11] [12]. Diets high in fibre, fermented foods and diverse plant-based ingredients encourage the growth of beneficial bacteria [13] [14] [15].

Examples include:

• Fibre-rich foods such as whole grains, beans, lentils, fruit and vegetables to support digestion and microbial diversity.

• Fermented foods like yoghurt, kefir, sauerkraut and kimchi, which provide live bacteria to boost the microbiome.

• Tryptophan-rich foods such as turkey, oats, bananas and seeds, which help the body produce serotonin and melatonin.

It is also important to limit processed foods, refined sugar and excessive alcohol, as these can disrupt the microbiome and interfere with sleep.

Stress affects both gut health and sleep quality through the gut-brain axis, a communication network between the digestive system and the central nervous system [16] [17]. When you are stressed, your body releases cortisol, a hormone that can disrupt digestion, alter gut bacteria and make it harder to sleep.

Chronic stress can worsen sleep disturbances and gut issues, making stress management a crucial part of any health plan. Practices such as mindfulness meditation, gentle yoga, deep breathing exercises and spending time in nature can reduce stress and improve both gut function and restfulness.

Regular physical activity benefits both gut health and sleep quality. Exercise encourages the growth of beneficial gut bacteria, improves digestion and helps regulate the body’s sleep-wake cycle [18] [19] [20] [21] [22] [23].

Activities such as walking, swimming, cycling and resistance training can all support better health. The key is consistency and choosing forms of exercise you enjoy, as this increases the likelihood of maintaining a regular routine.

Avoid high-intensity workouts right before bed, as they may temporarily raise cortisol and make it harder to fall asleep.

Creating healthy sleep habits, often referred to as good sleep hygiene, is one of the most effective ways to protect both your sleep quality and gut health. Consider:

• Going to bed and waking up at the same time each day

• Keeping your bedroom dark, quiet and cool

• Avoiding large meals, caffeine and alcohol in the hours before bedtime

• Limiting screen time and blue light exposure before bed

• Including a relaxing activity in your evening routine, such as reading or gentle stretching

These habits support your circadian rhythm and allow the gut to function optimally overnight.

If you experience ongoing sleep problems or digestive problems despite making lifestyle changes, it may be worth consulting a healthcare professional. Conditions such as sleep apnoea, irritable bowel syndrome (IBS) and anxiety can significantly affect both sleep and gut health and may require targeted treatment.

A registered dietitian, such as the team we have at Vivere, can offer personalised nutrition advice to help address the root causes of both sleep and digestive issues, while working alongside other healthcare specialists as needed.

“The relationship between sleep quality and gut health is a two-way street. Poor sleep can disrupt the balance of your gut microbiome, while an unhealthy gut can make restful sleep harder to achieve. By supporting both through balanced nutrition, stress management, regular exercise and good sleep habits, you can create a positive cycle that benefits your overall wellbeing.”

Vivere helps you take control of your health with personalised insights from state-of-the-art gut microbiome testing, nutritional guidance, science-backed supplements and expert support. Sign up today and start living better, for longer.

[1] Irregular sleep patterns associated with harmful gut bacteria | King's College London

[2] The Role of Gut Microbiome in Sleep Quality and Health: Dietary Strategies for Microbiota Support

[3] Sleep deprivation-induced shifts in gut microbiota: Implications for neurological disorders - ScienceDirect

[4] Review Article Relationship between sleep disorders and gut dysbiosis: what affects what?

[5] The interplay between sleep and gut microbiota - ScienceDirect

[6] The Role of Microbiome in Insomnia, Circadian Disturbance and Depression - PMC

[7] The microbiota-gut-brain axis in sleep disorders - ScienceDirect

[8] Circadian rhythms, gut microbiota, and diet: Possible implications for health - ScienceDirect

[9] Circadian rhythms and the gut microbiota: from the metabolic syndrome to cancer - PMC

[10] An important link between the gut microbiota and the circadian rhythm: imply for treatments of circadian rhythm sleep disorder - PMC

[11] Effects of Diet on Sleep Quality - PMC

[12] Sleep duration is associated with healthy diet scores and meal patterns: results from the population-based EpiHealth study - PMC

[13] What’s the best diet for healthy sleep? A nutritional epidemiologist explains what food choices will help you get more restful Z’s - University of Michigan

[14] Influence of Dietary Intake on Sleeping Patterns of Medical Students - PMC

[15] The impact of plant-rich diets on sleep: a mini-review - PMC

[16] Stress & the gut-brain axis: Regulation by the microbiome - PMC

[17] Stress, depression, diet, and the gut microbiota: human–bacteria interactions at the core of psychoneuroimmunology and nutrition - PMC

[18] The Athlete Gut Microbiome and its Relevance to Health and Performance: A Review

[19] Physical Exercise and the Gut Microbiome: A Bidirectional Relationship Influencing Health and Performance - PubMed

[20] Examining the Interaction between Exercise, Gut Microbiota, and Neurodegeneration: Future Research Directions

[21] Effects of Physical Exercise on the Microbiota in Irritable Bowel Syndrome - PMC

[22] Physical Exercise and the Gut Microbiome: A Bidirectional Relationship Influencing Health and Performance - PubMed

[23] Exercise and IBS: No Pain, No Gain - Gastroenterology