The Connection Between Sleep and Your Gut Health

Did you know there is a bidirectional relationship between your gut bacteria and sleep quality? Dr Emily Porter (PhD, RD), registered dietitian from The Gut Health Clinic, discusses the connection between sleep, gut health, and overall wellbeing.

Dr Emily Porter also has practical tips to improve your sleep (and gut health) allowing you to understand the meaningful link between both sleep and your gut microbiome.

Sleep is not just a time to rest but a crucial period for your body to repair and recalibrate. A common misconception is that your body shuts down during sleep. However, whilst you're sleeping your body and brain are performing functions vital for overall health by helping to regulate your hormones, support immune function, and enhance cognitive performance.

Research has shown that insufficient sleep disrupts your body’s natural rhythms, impacting energy levels, mood, and metabolism. Chronic sleep deprivation has been linked to conditions like type 2 diabetes, heart disease, and obesity.

So, why does sleep matter for your gut? Your gut microbiome — the trillions of bacteria, fungi and viruses in your digestive system — operates on a rhythm, just like you do. When you don’t sleep well, your gut microbes suffer due to not having their usual recovery/ reset period, leading to imbalances that can increase inflammation, stress hormones, and digestive discomfort.

Feeling tired can also impact our food choices. We are more likely to reach for a quick fix to boost our energy levels, so we might drink more coffee or opt for more processed, high-sugar, and fat foods to get us through that slump. This then reduces our overall intake of fibre, vitamins and minerals that the body and gut microbiome needs to thrive.

Your gut and brain are deeply connected through the vagus nerve and our enteric nervous system; the gut-brain axis. This communication network allows your gut microbes to influence neurotransmitters like serotonin, a key player in regulating sleep, mood, and appetite.

For example, a study from King’s College London found that sleep deprivation alters the diversity and balance of gut bacteria. These changes can impair the production of serotonin, which affects your sleep-wake cycle. On the flip side - keeping your gut microbiome happy optimizes the production of this hormone and supports good sleep.

Even as little as 2 nights of poor sleep can start to cause changes in the gut microbiome. Studies show that inadequate sleep:

• Reduces the number of beneficial gut bacteria.

• Increases levels of pro-inflammatory compounds and heightens stress, both of which can lead to intestinal permeability (leaky gut).

This creates a vicious cycle: poor sleep disrupts your gut, and an imbalanced gut makes it harder to sleep. Individuals with gut-related conditions like IBS often report worsening symptoms when they are not getting enough sleep.

Want to improve your sleep, and your gut health, to reap the benefits of this 2-way relationship?

Here are some actionable tips:

1. Prioritise sleep hygiene
   
   

• Stick to a consistent sleep schedule. Aim for 7–9 hours nightly.

• Make your bedroom a sanctuary: keep it dark, cool (16°C–18°C), and quiet.

• Avoid screens at least an hour before bedtime to reduce blue light exposure, which suppresses melatonin production.
  
  

2. Diet matters
   
   

• Increase gut-friendly foods: Focus on eating across the Super Six: fruit, veg, wholegrains, nuts and seeds, beans and pulses, and herbs and spices. Fermented foods like kimchi and kefir also support microbial diversity.

• Reduce caffeine, and consider avoiding it after around 2pm. It has a half life of around 5-6 hours (longer in some people) so leave enough time for the effects to wear off before you head to sleep.

• Time your meals: Avoid large meals within 2–3 hours of bedtime so the body is focussing on rest, rather than digestion, and to reduce the chance of any gut discomfort overnight.
  
  

3. Mind your stress
   
   

• Stress can keep you awake, and impact gut health via the gut-brain axis. Incorporate mindfulness practices such as meditation, yoga, or “worry time” before bed to offload anxieties.

If you are a shift worker, many of these same principles apply, particularly around food choices through the night, taking time to wind down before sleep and managing caffeine intake.

Improving your sleep is not just about feeling rested; it’s a critical investment in your long-term health. By nurturing your gut through balanced nutrition and prioritising quality sleep, you can break the cycle of poor health and rediscover your vitality.

Why choose OneWelbeck?

Provided for you by Dr Emily Porter (PhD, RD), gut specialist dietitian from The Gut Health Clinic. We provide specialist support for all your nutritional needs under the excellent care of OneWelbeck.

What’s more, our specialist treatment centre in the heart of London allows you to directly access specialist consultants from both our dedicated sleep centre and digestive health centres. Right from initial diagnostics and testing through to treatment and recovery/aftercare, you’ll benefit from high-quality care, appointments to suit your availability and an on-site pharmacy, allowing you to easily make your health a priority.