Recent scientific discoveries reveal a fascinating link between our microbiome and the quality of our sleep, turning our digestive system into an unexpected ally in addressing sleep disorders.
Table of Contents:
The Gut-Brain Axis: A Mechanistic Overview
Lactobacillus and Bifidobacterium: GABA-Producing Microbes
Clostridium sporogenes: A Catalyst for Serotonin Production
Faecalibacterium prausnitzii: The Anti-Inflammatory Protector
Probiotic Strains Demonstrating Sleep Benefits
About me
I am Adriano dos Santos, BSc, AFMCP, MBOG, NWP, RSM, ESIM, a Functional Registered Nutritionist, specializing in nutritional therapy for patients with metabolic syndrome, particularly those suffering from digestive issues and sleep disturbances.
Last year, I published a scientific paper titled "The Microbiota–Gut–Brain Axis in Metabolic Syndrome and Sleep Disorders: A Systematic Review," which examines the interaction between gut microbiota composition, metabolic syndrome (MetS), and sleep disorders.
It highlights the shared microbial characteristics of these conditions and discusses how dietary patterns, supplements, and probiotics can influence gut microbiota, potentially improving both MetS and sleep quality.
Introduction
Sleep disorders affect millions globally, but addressing these issues often focuses on external factors like lifestyle and environment. However, emerging research uncovers an internal player: the gut microbiota. These microorganisms influence sleep through intricate pathways involving neurotransmitters, inflammation regulation, and the gut-brain axis. In this article, we explore five bacteria scientifically proven to influence sleep quality and explain their mechanisms of action.
The Gut-Brain Axis: A Mechanistic Overview
The gut-brain axis is a bidirectional communication system linking the gut microbiome with the central nervous system (Sgro et al., 2022). This system plays a pivotal role in regulating sleep by producing neurotransmitters such as serotonin and gamma-aminobutyric acid (GABA). These neurotransmitters influence the central nervous system, impacting processes like relaxation and stress modulation, both essential for restorative sleep.
Short-chain fatty acids (SCFAs), such as butyrate and propionate, produced through gut microbial fermentation of dietary fibers, also play a role. They interact with vagal nerve terminals and influence the activity of microglia, which are critical for maintaining brain homeostasis and circadian rhythm. Disruptions in the gut-brain axis can impair these processes, highlighting the need to prioritize gut health as a pathway to improve sleep quality (Sgro et al., 2022).
Lactobacillus and Bifidobacterium: GABA-Producing Microbes
Lactobacillus and Bifidobacterium species are essential for converting glutamate, an excitatory neurotransmitter, into GABA, which inhibits neuronal overactivity and promotes relaxation (Dos Santos & Galiè, 2024). This conversion directly impacts the GABAergic system, which is crucial for reducing hyperarousal and enhancing sleep quality.
Studies have also demonstrated that these bacteria reduce systemic inflammation and oxidative stress, both of which are known to disrupt sleep cycles. Furthermore, supplementation with these probiotics has been associated with improved mood and reduced symptoms of anxiety, indirectly contributing to better sleep outcomes.
By modulating gut microbiota composition and reducing pro-inflammatory cytokines, Lactobacillus and Bifidobacterium play a dual role in physical and psychological factors influencing sleep (Sgro et al., 2022).
Clostridium sporogenes: A Catalyst for Serotonin Production
Serotonin is a key neurotransmitter for regulating mood, cognition, and sleep-wake cycles, and Clostridium sporogenes plays an important role in its production (Dos Santos & Galiè, 2024).
This bacterium converts dietary tryptophan into 5-hydroxytryptophan (5-HTP), a precursor to serotonin. Serotonin is further converted into melatonin, the hormone responsible for regulating circadian rhythms and inducing sleep. Beyond sleep, serotonin produced in the gut by Clostridium sporogenes also supports emotional regulation, helping reduce anxiety and depression—common barriers to restful sleep.
This bacterium’s activity exemplifies the intricate link between diet, microbiota, and neurotransmitter synthesis, reinforcing the importance of a balanced diet rich in tryptophan to support both gut and brain health.
Faecalibacterium prausnitzii: The Anti-Inflammatory Protector
Chronic inflammation is a significant disruptor of sleep, and Faecalibacterium prausnitzii is recognized as one of the most potent anti-inflammatory bacteria in the gut microbiota. This bacterium produces butyrate, a short-chain fatty acid that strengthens gut barrier integrity and reduces systemic inflammation by modulating immune responses (Wang et al., 2024).
Sleep deprivation has been shown to deplete levels of Faecalibacterium, leading to gut dysbiosis and increased permeability, often referred to as “leaky gut.”
Restoring Faecalibacterium levels through dietary interventions, such as increasing fiber intake, can counteract these effects.
Additionally, this bacterium’s role in producing anti-inflammatory metabolites not only benefits intestinal health but also enhances communication along the gut-brain axis, promoting more stable sleep patterns (Wang et al., 2024).
Probiotic Strains Demonstrating Sleep Benefits
Specific probiotic strains, such as Lacticaseibacillus paracasei 207-27, have demonstrated significant sleep benefits in clinical studies. In a randomized, double-blind, placebo-controlled trial, supplementation with this strain resulted in improved sleep duration and reduced disturbances, as measured by both subjective surveys and wearable sleep devices (Li et al., 2024).
The mechanisms underlying these benefits include modulation of gut microbiota composition, increased production of SCFAs like butyrate, and suppression of the hypothalamic-pituitary-adrenal (HPA) axis, which is often overactive in stress-related sleep disturbances. Importantly, these findings highlight the potential of incorporating targeted probiotics as part of a long-term strategy to improve sleep health.
Regular use of L. paracasei 207-27 has shown no adverse side effects, making it a promising candidate for inclusion in dietary supplements or functional foods aimed at optimizing sleep quality (Li et al., 2024).
Visuals and Lists
Top 5 Sleep-Boosting Bacteria:
Lactobacillus spp.: Converts glutamate to GABA.
Bifidobacterium spp.: Enhances melatonin production.
Clostridium sporogenes: Boosts serotonin levels.
Faecalibacterium prausnitzii: Reduces inflammation.
Lacticaseibacillus paracasei 207-27: Improves sleep duration.
Conclusion
The intricate relationship between the gut and sleep highlights a promising avenue for addressing sleep disorders through targeted dietary and probiotic strategies. By fostering a healthy microbiota, particularly with these five bacteria, individuals can harness natural solutions for improved sleep quality.
References
Dos Santos A., Galiè S.J.N. (2024) The microbiota–gut–brain axis in metabolic syndrome and sleep disorders: A systematic review. Nutrients. MDPI. Nutrients 2024, 16(3), 390
Sgro M., Kodila Z., Brady, R.D., Reichelt, A.C., Mychaisuk, R., Yamakawa, G.R. (2022) Synchronizing our clocks as we age: The influence of the brain-gut-immune axis on the sleep-wake cycle across the lifespan. Sleep 2022, 45, zsab268.
Li J., Zhao J., Ze X., Li L., Li Y., Zhou Z., Wu S., Jia W., Liu M., Li Y., Shen X., He F., Cheng R. (2024) Lacticaseibacillus paracasei 207-27 alters the microbiota–gut–brain axis to improve wearable device-measured sleep duration in healthy adults. Food & Function. Issue 21, 2024
Wang X., Li Y., Wang X., Wang R., Hao Y., Ren F., Wang P., Fang B. (2024) Faecalibacterium prausnitzii Supplementation Prevents Intestinal Barrier Injury and Gut Microflora Dysbiosis Induced by Sleep Deprivation. MDPI. Nutrients 2024, 16(8), 1100
Comments