As one 2019 study in PLOS One2 notes, “Growing evidence suggests that the gut microbiome can influence sleep quality. We found that total microbiome diversity was positively correlated with increased sleep efficiency and total sleep time.” And as a holistic nutritionist and gut health expert, Lindsay Boyers previously wrote for mbg, “Research shows that a lack of sleep contributes to stress, which can lead to an imbalance of good and bad bacteria. On the flip side, getting enough sleep (around seven to nine hours per night for adults3) can help you manage the physical effects of stress, promoting healthy gut balance.” And the existing research shows this, with a 2011 research review published in the Journal of Physiology and Pharmacology4 supporting findings that exposure to stress results in alterations of the gut-brain axis. “Stress can impact the digestive process. It can also cause stomach discomfort,” licensed psychotherapist Gina Simmons Schneider, Ph.D., previously wrote for mindbodygreen, adding that stomach upset can increase the environment for the growth of unhealthy bacteria in the gut. “Harmful bacteria trigger a discordant cascade of unpleasant side effects,” she adds. As a 2017 review published in Oxidative Medicine and Cellular Longevity5 explains, numerous studies point to exercise enhancing the number of beneficial microbial species, enriching gut microflora diversity, and improving the development of commensal bacteria. “All these effects are beneficial for the host, improving its health status,” the review authors note. According to Boyer, aiming for 2.5 to five hours of exercise per week is great for your gut, and it will help you de-stress and sleep better, too. Maybe it’s a calming yoga flow before bed or a hike on your nearest trail that’s sure to have you sleeping like a baby later. Along with getting quality sleep, finding ways to decompress, and having an active lifestyle, you can support your gut health—and digestion—with a quality probiotic, like mindbodygreen’s probiotic+. The unique formula features a combination of four clinically studied strains, which help ease bloating, aid digestion, and holistically support your gut microbiome.*
