Gut Microbiota Aids Sleep and Improves Health (Part Two)

The Gut Microbiome's Influence on the Body's Circadian Rhythm

Each organ and cell within the body possesses its own biological clock, and the gut microbiota is similarly governed by circadian rhythms.

Sleep deprivation and sleep disturbances can impact the composition and health of the gut microbiota. Every instance of staying up late forces trillions of gut bacteria to remain active, disrupting their inherent rhythms and potentially leading to the proliferation of harmful bacteria, thereby damaging the intestinal mucosa.

Diet, Gut Microbiota, Circadian Rhythms, and Sleep Disorders

We frequently hear that a healthy diet, lifestyle, and reasonable eating habits contribute to both mental and physical well-being.

It is understandable that spicy foods, stimulants, and adverse food reactions (intolerances and allergies) affect sleep. However, why are not eating, eating too quickly or too much, irregular meal times, and poor food quality also dietary factors that contribute to sleep disorders?

Fundamentally, dietary intake is linked to the composition of the gut microbiota, as the food we consume serves as the primary substrate for microbial growth. Alterations in our diet can potentially lead to the remodeling of our gut microbiota within a matter of days.

Disruptions in feeding rhythms and circadian rhythms can result in time-specific changes in gut bacteria, ultimately leading to gut microbiota dysbiosis. In turn, a dysbiotic gut microbiota can influence sleep quality via the gut-brain axis.

The Harm and Management of Sleep Disorders

The harms of sleep disorders:

1.  Inflammatory responses and reduced immunity

 2. Increased stress, depression, and emotional fluctuations, making individuals prone to mental illnesses

 3. Digestive system diseases such as gastroesophageal reflux disease

 4. Liver diseases such as cirrhosis and fatty hepatitis

 5. Increased risk of chronic diseases and cardiovascular diseases

 6. Obesity, as disrupted biological clocks send incorrect signals, leading to overeating and calorie accumulation

How to improve sleep:

The intake of nutrients can effectively improve sleep.

Vitamin B6

In insomnia studies, the catabolism of vitamin B6 (ko00750) in the gut microbiota of insomnia patients was significantly enhanced, leading to vitamin B6 deficiency in the host.

Folic Acid

Folic acid participates in the formation of myelin sheaths and is abundant in cerebrospinal fluid and extracellular fluid. It can alleviate insomnia caused by depression and plays a crucial role in the mental and emotional health of the human body.

Magnesium

Magnesium supplements are sometimes used to treat sleep disorders, improve sleep quality, and reduce sleep latency (i.e., the time it takes to fall asleep). A study found that taking 500mg daily could improve insomnia symptoms in the elderly.

Zinc

In addition to magnesium, zinc also promotes sleep and can improve the metabolism of brain nerve cells. One can eat more seafood, nuts, and whole grains to supplement zinc.

Probiotic Intervention

Probiotics like Bifidobacterium animalis subsp. lactis F1-7 and Lactiplantibacillus plantarum YZX21 in gut are live microorganisms that, when present in sufficient amounts, can provide health benefits to the host. Strains that can be screened and used include those that produce serotonin (5-hydroxytryptamine), dopamine, or promote the production of short-chain fatty acid butyrate, as well as strains that can effectively maintain the diversity of gut microbiota, to achieve the goal of improving sleep through the gut-brain axis.