While most people link poor sleep to stress, screen time or excessive caffeine, gastroenterologist and Harvard Medical School lecturer Trisha Pasricha points to a less obvious factor: the gut.
@drtrishapasricha A damaged gut wrecks your sleep. Bad sleep damages your gut. It’s a vicious cycle you’ve probably never heard of. When I give talks to high-performers in high-stress environments, people are surprised to learn how much of their focus and energy can be unlocked through the gut. Specific gut bacteria enhance sleep quality through production of key neurotransmitters—and higher microbiome diversity is directly associated with longer total sleep time and better sleep efficiency. So 1) eating more fiber, 2) eating a diversity of plants each week, and 3) eating fermented foods like Greek yogurt —the three main principles I organize my meals around—are not just “good for gut health.” They’re the backbone of health, period. And when you have a high functioning gut, you can start to break that vicious sleep-microbiome loop and get the restorative sleep you need. #guthealth #bettersleep #sleeptips #guttok #sleep ♬ Documentary / Science Experiment Piano(823547) - Shinnosuke Shibata
A two-way cycle between sleep and the gut
Pasricha says the relationship works both ways.
"A troubled gut ruins your sleep. Poor sleep harms your gut. It’s a vicious cycle you may not have heard of," she said in a recent social media post.
In a video, she explains that disrupted sleep can damage the gut, while an imbalanced gut – particularly when its circadian rhythm is affected – can in turn further disrupt sleep.
This reflects what research describes as a bidirectional link between sleep and the gut microbiome, where each influences the other.
How the gut affects sleep
The link lies in the gut microbiome – the community of bacteria that lives in the digestive system.
According to Pasricha, certain gut bacteria play a role in improving sleep quality by producing neurotransmitters linked to sleep regulation. Greater diversity in the microbiome is associated with longer and more effective sleep.
Scientific studies support this connection. Gut bacteria can influence sleep through the production of key substances such as serotonin and other signalling molecules involved in the sleep cycle.
At the same time, poor sleep has been shown to disrupt the balance of these bacteria, reinforcing the cycle.
Diet habits that support gut and sleep health
Pasricha outlines three basic dietary principles she follows to support gut health:
- eating more fibre
- including a variety of plant-based foods each week
- consuming fermented foods such as Greek yoghurt
She says these are not simply "good for the gut," but central to overall health.
A well-functioning gut, she adds, can help break the cycle between sleep disruption and microbiome imbalance and support better-quality, restorative sleep.
Source: lifo.gr
