{"id":50576,"date":"2016-06-29T11:15:43","date_gmt":"2016-06-29T15:15:43","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=50576"},"modified":"2022-01-20T05:37:58","modified_gmt":"2022-01-20T10:37:58","slug":"gut-health-essential-nutrients-better-sleep","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/gut-health-essential-nutrients-better-sleep\/","title":{"rendered":"The Sleep-Gut Connection. 5 Essential Nutrients for Gut Health"},"content":{"rendered":"
\"Is
Photo by\u00a0Pawel Kadysz<\/a><\/i><\/figcaption><\/figure>\n

Remember how fast you usually doze\u00a0off after that tryptophan-packed<\/a> Thanksgiving dinner? You may know that some foods like turkey, oatmeal and Greek yogurt can help you snooze, whereas others like greasy cheeseburgers and French fries can keep you up at night (hello, heartburn). And according to the National Sleep Foundation<\/a>, gastrointestinal reflux (GERD) is, in fact, one of the most common issues that can cause sleep disruptions.<\/p>\n

But did you know that your gut health, also known as the microbiome<\/a>, plays a major role in sleep, too?<\/p>\n

RELATED: <\/strong>The 5 Most Common Sleep Issues (and How to Find Relief)<\/a><\/p>\n

Sleep Stems From the Gut<\/strong><\/h3>\n

“Our gut is called the second brain because it actually has a significant number of nerves.”<\/p><\/blockquote>\n

According to Raphael Kellman, MD, author of The Microbiome Diet: The Scientifically Proven Way to Restore Your Gut Health and Achieve Permanent Weight Loss<\/a><\/em>, the best way to sleep better is to improve the health of your microbiome.<\/p>\n

\u201cOur gut is called the second brain because it actually has a significant number of nerves, and there are trillions of bacteria<\/a>, which outnumber our own cells that help with keeping us healthy and preventing disease,\u201d Dr. Kellman says. \u201cThe gut produces upwards 95 percent of our body\u2019s serotonin, the neurotransmitter that influences mood and healthy sleep patterns<\/a>,\u201d he adds.<\/p>\n

During the day, our cortisol levels (the stress hormone) are high, but in the evening, they take a dip. The rise and fall of these cortisol levels play an important role in our circadian rhythm (the body\u2019s internal clock<\/a>). But according to Dr. Kellman, our microbiome also follows a circadian rhythm that is directly associated with our sleep homeostasis.<\/p>\n

RELATED: <\/strong>The Truth About the New Probiotics Trend<\/a><\/p>\n

How so? It\u2019s all about serotonin, says Shawn Stevenson, founder of popular podcast The Model Health Show, and author of Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success<\/a><\/em>. \u201cSerotonin is the building block for melatonin, the sleep hormone. There is 400 times more melatonin in our gut than in our pineal gland.\u201d<\/p>\n

That\u2019s why nourishing your microbiome with essential nutrients is key to a better night\u2019s rest, beyond sleeping more hours and improving our nighttime shutdown routine. The foods we eat influence the production of neurotransmitters that control our sleep patterns, and ultimately, the balance of good and bad bacteria<\/a> in our gut.<\/p>\n

Eat Smart to Sleep Better<\/strong><\/h3>\n

So what should you stock up on first? \u201cIt\u2019s best to take multi-prong approach: Avoid things that damage the microbiome environment in the first place, like processed foods, chlorinated water and pesticides. On top of that, you want to create a healthy belly by eating probiotic foods, like yogurt and kimchi,\u201d Stevenson says.<\/p>\n

RELATED: <\/strong>This Is Your Body on Sleep Deprivation<\/a><\/p>\n

“There is 400 times more melatonin in our gut than in our pineal gland.”<\/p><\/blockquote>\n

Dr. Kellman recommends green leafy vegetables, dark chocolate (without added sugar), whole grains, legumes and even coffee. \u201cThe foods we eat are integral to the function of the microbiome. When we\u2019re lacking in specific nutrients and minerals, it creates an imbalance in the gut, which in turn affects bodily functions like sleep.\u201d<\/p>\n

People who have an imbalance in the microbiome experience classic slumber troubles, including insomnia<\/a>, overtiredness and sleep disruption. But a simple blood test won\u2019t track nutritional deficiencies easily.<\/p>\n

Dr. Kellman explains that a person may have normal levels of magnesium, for example, but when you look at their nutritional profile from an intracellular level (the level in each body cell), they are deficient. Here are Dr. Kellman and Stevenson\u2019s picks for the top nutrients for optimal sleep.<\/p>\n

5 Essential Nutrients for Gut Health<\/h3>\n

1. Magnesium
\n<\/strong>Magnesium<\/a> is a mineral that many people don\u2019t realize they\u2019re deficient in, Stevenson explains. If you\u2019re lacking in magnesium, you might be feeling more exhausted or tired<\/a> than usual, and you may also experience muscle cramps, which can keep you up at night. \u201cWithout it, our body can\u2019t balance blood sugar, regulate blood pressure and calm the nervous system. Magnesium has a very calming effect,\u201d Stevenson says. It\u2019s one of the biggest anti-stress minerals for the heart.\u201d
\nGet it from:<\/strong> Leafy green vegetables, Brazil nuts, pumpkin seeds, spirulina and cacao nibs<\/p>\n

RELATED: <\/strong>Is a Magnesium Deficiency Secretly Harming Your Health?<\/a><\/p>\n

2. Potassium
\n<\/strong>Studies<\/a> have shown that potassium may help people who have trouble sleeping through the night. Dr. Kellman recommends incorporating more potassium-rich foods into your diet to help specific neurons in your brain that facilitate sleep.
\nGet it from: <\/strong>Bananas<\/a>, sweet potatoes, yogurt, fish, soybeans and beet greens<\/p>\n

3. Calcium
\n<\/strong>You might have heard that calcium is good for bone health, but Stevenson also recommends it for better sleep. Calcium may help prevent disturbances in REM (rapid eye movement) sleep, where you\u2019re most likely dreaming and your breathing becomes faster, he says.
\nGet it from: <\/strong>Leafy greens, seafood, like sardines, and sea vegetables, such as kelp and seaweed, milk, yogurt and cheese<\/p>\n

4. Vitamin D
\n<\/strong>Vitamin D deficiency has been linked to excessive daytime sleeping<\/a> or hypersomnia. Dr. Kellman says we need to start looking at vitamin D as a hormone. Why? Because people who have low thyroid levels also have low levels of vitamin D. Vitamin D is needed in the cells for thyroid hormones to function.
\nGet it from: <\/strong>Salmon, mushrooms, oysters and fortified milks and cereals<\/p>\n

RELATED: <\/strong>Always Tired? 5 Signs You Need More Sleep<\/a><\/p>\n

5.\u00a0<\/strong>Omega-3 Fatty Acids
\n<\/strong>A study from the University of Oxford shows that omega-3 fatty acids can help with melatonin production and can help you get deeper sleep. Omega-3 fatty acids<\/a> have already been shown to help improve depression and anxiety symptoms, which are also connected to sleep issues.
\nGet it from: <\/strong>Chia seeds, flaxseeds, salmon, walnuts and avocados<\/p>\n

One last word of advice: Talk to your doctor before introducing any new supplements or vitamins into your diet, Dr. Kellman says. \u201cYou could be taking all these vitamins and minerals, but if something is wrong with the microbiome, you will not see much improvement. Testing needs to be done on an intracellular level to confirm any deficiencies.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

New research shows that your microbiome could be the secret to weight loss, and now, better sleep. Here\u2019s how a healthy gut might help with those zzz\u2019s.<\/p>\n","protected":false},"author":90,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,11],"tags":[51,71,280,282,341,408,215],"class_list":["post-50576","post","type-post","status-publish","format-standard","hentry","category-diet-nutrition","category-health","category-health-hacks","tag-food-choices","tag-nutrition","tag-sleep","tag-stress","tag-tax1living-well","tag-tax2sleep","tag-vitamins"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/50576","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/90"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=50576"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/50576\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=50576"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=50576"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=50576"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}