Balancing gut bacteria can help improve insomnia.
Sleep occupies one-third of our lives, but not everyone can truly enjoy this time. A survey conducted last year by the Chinese University of Hong Kong indicated that nearly 70% of Hong Kong residents had experienced insomnia, with respondents citing work and academic stress, health problems, and the impact of the pandemic as contributing factors. Research suggests that gut bacteria help the brain produce important chemicals such as serotonin and dopamine, which may contribute to normal sleep patterns. An imbalance in the gut microbiota alters intestinal metabolism, potentially affecting brain function and physiological processes such as sleep patterns.
Chronic insomnia can affect cardiovascular health
Sleep is a crucial indicator of health. Chronic insomnia can lead to decreased immunity, impaired cardiovascular health, and negatively impact emotional well-being. Conversely, sufficient sleep is vital for consolidating memory, enhancing creativity and learning ability, and promoting the growth of immune cells. However, many urban dwellers experience sleep problems: daytime sleepiness and nighttime insomnia. Our bodies have a biological clock, scientifically known as the "circadian rhythm," which cycles approximately 24 hours and governs our sleep and wakefulness throughout the day. Altering or disrupting this cycle can lead to sleep disorders. Numerous studies have indicated that gut microbiota can influence brain cognition, mental health, and the biological clock.
Frequent transitions between sleep and wakefulness
A study from the University of Tsukuba in Japan revealed the impact of gut microbiota on sleep. Researchers divided laboratory mice into two groups: one group was given antibiotics to kill both beneficial and harmful bacteria in their gut, while the other group was given only water. They then observed the mice's brain activity, tracking electroencephalogram (EEG) and electromyography (EMG) signals to record brain wave activity. The study found that mice with depleted gut bacteria experienced more rapid eye movement (REM) sleep stages both day and night, and more non-rapid eye movement (NEM) sleep stages during the day. Mice with gut bacteria imbalances transitioned between sleep and wakefulness more frequently than normal mice. Researchers believe these sleep disturbances may be related to low serotonin levels, and gut bacteria help the brain produce important chemicals such as serotonin and dopamine. This research is believed to offer new hope for people experiencing sleep-related problems such as insomnia, chronic fatigue, and brain fog (mental decline, forgetfulness).
In addition, some studies have shown that, besides probiotics, prebiotics, which provide nutrients for a healthy gut microbiota, can help improve sleep quality, and prebiotic supplementation may also reduce stress-related sleep disorders.
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References：
Ogawa, Y., Miyoshi, C., Obana, N. et al. Gut microbiota depletion by chronic antibiotic treatment alters the sleep/wake architecture and sleep EEG power spectra in mice. Sci Rep 10, 19554 (2020). https://doi.org/10.1038/s41598-020-76562-9
Lu, J., Synowiec, S., Lu, L., Yu, Y., Bretherick, T., Takada, S., Yarnykh, V., Caplan, J., Caplan, M., Claud, E. C., & Drobyshevsky, A. (2018). Microbiota influence the development of the brain and behaviors in C57BL/6J mice. PloS one, 13(8), e0201829. https://doi.org/10.1371/journal.pone.0201829
Nishida, K., Sawada, D., Kawai, T., Kuwano, Y., Fujiwara, S., & Rokutan, K. (2017). Para-psychobiotic Lactobacillus gasseri CP2305 ameliorates stress-related symptoms and sleep quality. Journal of applied microbiology, 123(6), 1561–1570. https://doi.org/10.1111/jam.13594
