The Gut-Sleep Connection: How Healing Your Gut Can Help You Sleep Better

If you’re a woman over 40, chances are you’ve noticed that sleep isn’t as easy to come by as it used to be. Hot flashes, night sweats, and a racing mind might be keeping you up at night, but did you know your gut health could also play a big role in your sleep troubles?

Research is showing that the health of your gut microbiome—the trillions of bacteria living in your digestive system—affects the quality of your sleep. In fact, it could be one of the hidden factors that influence how well you sleep, especially during perimenopause and menopause.

How Your Gut Affects Sleep: It’s All About Serotonin

Here’s where it gets interesting: your gut actually makes 90% of your body’s serotonin, which is the “feel-good” hormone. What does serotonin have to do with sleep? A lot!

Serotonin is converted into melatonin, the hormone that helps your body fall asleep and stay asleep. So, when your gut is healthy and producing the right amounts of serotonin, it can help keep your sleep cycles on track.

But, when your gut health is out of balance, it can mess with this process and make it harder for you to get a good night’s sleep.

“90% of your body’s serotonin—precursor to melatonin—is made in the gut.”
– Dr. Michael Breus, The Sleep Doctor

3 Ways Poor Gut Health Can Disrupt Sleep During Menopause

As you go through menopause, changes in hormones can affect your gut and sleep in a few key ways:

• Hormones and Gut Balance

When estrogen levels drop during menopause, it can upset the balance of bacteria in your gut, leading to digestive issues and sleep problems. Less estrogen means your gut might not be working as efficiently, affecting how your body produces serotonin and melatonin.

• Inflammation and Sleep Disruptions

If your gut bacteria aren’t in balance (a condition very likely leading to constipation), it can lead to inflammation in the body. This inflammation can affect your nervous system, making it harder to wind down and fall asleep.

• A Disrupted Sleep Cycle

Your gut bacteria actually have their own circadian rhythm—meaning they follow a day-and-night cycle just like you do! If your gut bacteria are out of sync (due to diet, stress, or age), it can throw off your sleep-wake cycle, making it harder to fall asleep and stay asleep.

Simple Tips to Improve Sleep by Supporting Your Gut

Good news! There are plenty of ways you can improve your gut health to help you sleep better. Here are some simple steps:

Eat Gut-Boosting Foods
Foods like bananas, oats, garlic, onions, and asparagus are packed with prebiotics, which help the good bacteria in your gut grow and thrive. A healthy gut can help your body make the serotonin and melatonin you need for better sleep.

Include Fermented Foods
Try adding foods like yogurt, kefir, sauerkraut, or kimchi to your diet. These foods are rich in probiotics, the live bacteria that help support your gut’s health and improve serotonin production.

Cut Back on Sugar and Alcohol at Night
Late-night sugar and alcohol can spike your stress hormone (cortisol), which can mess with your sleep. Try to avoid these, especially in the evening.

Consider Postbiotics or Supplements
Postbiotics (like butyrate) can help calm inflammation in your gut. If you’re struggling with sleep, consider talking to your doctor about adding supplements to support gut health.

The Takeaway: A Healthy Gut = Better Sleep

It turns out that the key to better sleep after 40 might just be in your gut! By taking small steps to support your gut health, you can improve your serotonin levels and, ultimately, get the rest you need.

If you’re ready to try some gut-friendly changes, start with diet tweaks, fermented foods, and managing stress. Your gut and sleep will thank you!