Dreaming of Better Sleep? Your Gut Holds the Key
By
Dr. Scott Olson, ND
Posted October 12, 2024
Do you toss and turn at night? If so, you’re not alone.
In fact, if you’re a senior over 65, you join nearly 17 percent of your peers who ALSO struggle with poor sleep quality.
But science has uncovered a natural supplement that not only could help you catch more Z’s but can also give your gut health a boost.
Exciting new research has uncovered a surprising link between sleep and gut bacteria. And researchers reveal a natural supplement that might be the key to improving BOTH.
A new National University of Singapore study confirmed that sleep and gut health are indeed connected.
Of course, this isn’t the first time we’ve seen this association. Prior research has also linked gut health and sleep. However, this new study shows for the first time that one nutrient can help both.
In the 12-week clinical trial published in the journal Clinical Nutrition, researchers found that the naturally occurring nutrient 5-HTP (5-Hydroxytryptophan) not only improved sleep quality in older adults but also positively impacted their gut microbiome.
The results were particularly striking for poor sleepers. These participants saw a significant increase in two markers of improved gut health…
- gut microbiota diversity and
- abundance of beneficial gut bacteria.
However, 5-HTP isn’t the only natural way to support sleep and gut health. Following are eight more proven strategies for helping both:
- Embrace prebiotics: Foods like garlic, onions, and Jerusalem artichokes contain prebiotic fibers that feed beneficial gut bacteria. These same fibers may also improve sleep quality by reducing stress and anxiety.
- Sip on chamomile tea: This classic bedtime beverage doesn’t just promote relaxation. It also has anti-inflammatory properties that can benefit gut health.
- Try tart cherry juice: Rich in melatonin, tart cherry juice can improve sleep quality. It’s also packed with antioxidants that support gut health.
- Choose fermented foods: Yogurt, kefir, and sauerkraut are rich in probiotics that support gut health. Some studies suggest that probiotics also improve sleep quality.
- Consider magnesium: Magnesium is crucial for sleep regulation and supports digestive health. Foods high in magnesium include spinach, pumpkin seeds, and dark chocolate.
- Practice mindfulness: Regular meditation can improve sleep quality and reduce stress, supporting a healthy gut microbiome.
- Explore valerian root: This herb has been used for centuries to improve sleep. Some research suggests valerian positively impacts gut health by reducing inflammation.
- Get moving: Regular exercise is beneficial for both sleep and gut health. Aim for at least 30 minutes of moderate activity most days of the week.
By incorporating these natural strategies into your routine, you’re not just investing in better sleep. You’re nurturing your gut health, too.
P.S. Ditch the “8 Straight” sleep myth.
Source:
Sutanto, Clarinda Nataria, et al. The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial, Clinical Nutrition, Volume 43, Issue 3, 593 – 602
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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