Does sleeping well help digestive health?

Of course, sleep is an essential component of overall health. Indeed, during sleep, the body recovers physically: muscles, bones and skin (7). In addition, during this period, the body regulates the immune system and hormone synthesis (2). Sleep is also necessary for mental recovery (7). For example, memorization, adaptation, learning and emotional management all take place at night (2). During this rest, the digestive system is still working, but at a slower pace (4) (7). For example, glycemia (blood sugar) is continuously regulated, even during sleep (4) (6) (7)!

Did you know that sleep disorders are associated with a higher risk of several diseases, including diabetes, obesity and depression (5)?

Now, what about sleep in relation to the microbiota?

During the night or a prolonged period of fasting, various research studies have observed "changes" in the gut bacteria (4). The literature mentions the increased production ofshort-chain fatty acids (SCFA) during the night (4). These substances are synthesized by intestinal bacteria and have several benefits for overall health (8). What's more, the circadian cycle (biological rhythm) has an impact on digestion, absorption, motility and intestinal barrier function (4) (6)!

To learn more about nutritional recommendations for optimizing microbiota health, see the blog Diet and intestinal microbiota: what you need to know!

What is the impact of impaired sleep?

Obviously, the relationship between sleep and digestion is bidirectional. Digestion can affect sleep (think of a larger meal eaten late in the evening!) and sleep can affect digestion (think of your intestinal sensitivity the day after a short night!).

Sleep deprivation also influences hunger-regulating hormones, reducing leptin (satiety hormone) and increasing ghrelin (hunger hormone) (4) (6)! This can lead to increased appetite and more food cravings (often referred to as craving) (4) (5).
Digestion, for its part, can affect sleep through thermogenesis (1), defined as heat production. Thus, eating close to bedtime can be harmful, as digestion increases thermogenesis, whereas quality sleep requires a reduction in body temperature (1). Of course, in the case of intestinal disorders such as cramps, bloating and gastro-oesophageal reflux, sleep can be affected by frequent awakenings (3)! You want to put an end to this vicious circle of symptoms, make an appointment with one of our dietitian-nutritionists.

What are the nutritional recommendations for sleep?

Dietary sources of tryptophan

• Poultry (chicken/turkey/goose)
• Meat
• Fish, seafood
• Nuts and seeds
• Pulses, tofu
• Oats, rice, wheat, barley
• Eggs
• Chocolate
• Dairy products

So, food choices have an impact on your sleep and vice versa. What's more, managing gastrointestinal symptoms is essential for a good night's sleep! To your plate and good rest!