Colin Snow
The human gut is home to trillions of microorganisms, collectively termed the gut microbiota. These microbes actively shape our well-being in ways we are only beginning to understand. A recent study found that the types of bacteria in our gut may play a role in when and how we sleep. The study found that the quantity of certain types of bacteria, called Lachnospiraceae UCG004 and Odoribacter, promoted longer sleep, while Selenomonadales and Negativicutes increased the risk of insomnia. Researchers also found that those with an evening chronotype, often termed night owls, could have this trait due to the presence of Enterobacteriaceae or Anaerofilum in the gut. In addition, the study showed that an abundance of Ruminococcus torques is linked to an increased risk of snoring, while Senegalimassilia may decrease this risk. While further research will be needed to understand the relationship between gut health and sleep, the results of this study emphasize the potential of personalized, gut-based treatments to improve sleep. These results also underline the importance of maintaining a healthy balance of gut bacteria for better sleep and overall well-being.
| Characteristics | Values |
|---|---|
| Gut microbiome diversity | Positively correlated with sleep efficiency and total sleep time |
| Gut microbiome diversity | Negatively correlated with wake after sleep onset |
| Lachnospiraceae, Corynebacterium, and Blautia | Negatively correlated with sleep measures |
| Bacteroidetes and Firmicutes | Positively correlated with sleep efficiency, interleukin-6 concentrations and abstract thinking |
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What You'll Learn
Gut bacteria may influence sleep quality
The human body is home to trillions of microorganisms, collectively termed the gut microbiota. These microbes are more than just passive residents; they actively shape our well-being in ways we're only beginning to understand.
A recent study by researchers at Shandong University investigated the relationship between our sleep habits and the types of bacteria in our gut. By analyzing large databases of health information from around the world, they pinpointed specific gut bacteria that appear to have a direct impact on how long we sleep, our chronotype, and whether we experience certain sleep problems.
The study found that the quantity of certain types of bacteria, called Lachnospiraceae UCG004 and Odoribacter, promoted longer sleep, while Selenomonadales and Negativicutes increased the risk of insomnia. While each of these bacteria occurs naturally in the gut, another recent study found that the amount of fiber in a person’s diet affects the abundance of both Lachnospiraceae and Odoribacter.
Researchers also found that those with an evening chronotype, often termed night owls, could have this trait due to the presence of Enterobacteriaceae or Anaerofilum in the gut. Interestingly, both types of bacteria have also been linked to obesity.
In addition, the study showed that an abundance of Ruminococcus torques is linked to an increased risk of snoring, while Senegalimassilia may decrease this risk. Ruminococcus torques has been found to be more prevalent in people with obesity, while those at a healthy weight have been found to have more Senegalimassilia.
While further research will be needed to understand the relationship between gut health and sleep, the results of this study emphasize the potential of personalized, gut-based treatments to improve sleep. These results also underline the importance of maintaining a healthy balance of gut bacteria for better sleep and overall well-being.
To support a healthy and diverse gut microbiome, experts recommend a diet rich in prebiotics and probiotics. Prebiotics, found in foods like vegetables and those high in fiber, support the growth of beneficial bacteria in the gut. On the other hand, probiotics introduce healthy bacteria directly into the body and can be found in yogurt, sourdough, and other fermented foods.
By nurturing a diverse gut microbiota, you not only support your overall health but also pave the way for a more restful night’s sleep.
The Science Behind the Gut-Sleep Connection
The human gut microbiome can influence health through the brain-gut-microbiome axis (BGMA). While the mechanisms through which the gut microbiome and human body interface have yet to be fully understood, previous work has shown that bacteria can influence neural, hormonal, and immune responses, and permeability of both the gut and the blood-brain barrier.
Several bacterial metabolites have been identified as possible mechanisms through which bacteria communicate via the BGMA with their host. Chief amongst these are metabolites that interface with the immune system. For example, short-chain fatty acids (SCFAs) produced by fermenting bacteria can suppress pro-inflammatory cytokines, and interact with regulatory T cells to attenuate colitis. The bacterial metabolite indole stimulates the production of interleukin-22 (IL-22), which in turn stimulates the production of antimicrobial peptides, thus serving a protective role against pathogens.
Sleep is a physiological state that is intrinsically linked to the immune system but is overall understudied in the context of BGMA. In general, short sleep duration and poor sleep quality have been associated with several aspects of cognitive and neurobehavioral performance, and several diseases including cancer, type II diabetes, and Alzheimer’s disease.
Cytokines represent a potential critical interface between sleep physiology and gut microbiome composition. The acute phase pathway cytokines IL-1β and IL-6, in particular, are strongly associated with sleep physiology. IL-1β is a major somnogenic factor, and IL-6 levels are associated with poor sleep quality.
Despite the close relationship between cytokine activity, gut microbiome activity, and sleep, only a handful of studies have examined sleep and gut-microbiome composition. In mice, periods of intermittent hypoxia, which serves to simulate obstructive sleep apnea, and sleep fragmentation, have been shown to alter the gut microbiome diversity. In humans, previous research has shown that partial sleep deprivation can alter the gut microbiome composition in as little as 48 hours, however, longer periods of sleep deprivation do not appear to have this effect.
A more recent study showed that high sleep quality was associated with a gut microbiome containing a high proportion of bacteria from the Verrucomicrobia and Lentisphaerae phyla, and that this was associated with improved performance on cognitive tasks. In spite of these findings, the mechanisms through which the gut microbiome can affect sleep remain unresolved, and in particular, the molecules that interface between sleep and the gut microbiome remain unidentified.
The Bottom Line
The gut-brain connection is a bidirectional communication system, and the gut microbiome can influence health and behavior. While the exact mechanisms are still being studied, the gut microbiome has been shown to influence neural, hormonal, and immune responses, which all play a role in sleep.
A healthy and diverse gut microbiome is key to overall health and well-being, and this includes getting a good night’s rest. To support a healthy gut, experts recommend a diet rich in prebiotics and probiotics, which can be found in fiber-rich and fermented foods.
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The gut-brain-microbiome axis
The gut microbiome has been shown to influence sleep quality, with studies finding that sleep deprivation leads to changes in gut microbiome composition. Total microbiome diversity has been found to be positively correlated with increased sleep efficiency and total sleep time, and negatively correlated with wake after sleep onset.
Several bacterial metabolites have been identified as mechanisms through which bacteria communicate with their host via the GBMA. These include metabolites that interface with the immune system, such as short-chain fatty acids (e.g. butyrate, acetate) produced by fermenting bacteria, which can suppress pro-inflammatory cytokines and interact with regulatory T cells to attenuate colitis.
The gut microbiome's ability to influence sleep may also be linked to its impact on the production of cytokines, which are signalling molecules that act as intermediaries in the immune system and play a critical role in sleep physiology. For example, IL-6 is a putative somnogenic factor in humans, and high daytime serum concentrations of IL-6 are associated with poor sleep quality.
A better understanding of the gut-brain-microbiome axis and its role in regulating human health and behaviour may lead to the development of novel sleep intervention strategies, such as fecal microbial transplants, which have been shown to improve cognition and alter behaviour in individuals with autism.
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Sleep deprivation and the human gut microbiome
The human gut microbiome can influence health through the brain-gut-microbiome axis (BGMA). There is growing evidence that the gut microbiome can influence sleep quality. Previous studies that have examined sleep deprivation and the human gut microbiome have yielded conflicting results. A recent study found that sleep deprivation leads to changes in gut microbiome composition, while another study found no changes. The relationship between sleep physiology and the gut microbiome remains unclear.
To address this uncertainty, a study used actigraphy to quantify sleep measures coupled with gut microbiome sampling to determine how the gut microbiome correlates with various measures of sleep physiology. The study found that total microbiome diversity was positively correlated with increased sleep efficiency and total sleep time, and was negatively correlated with wake after sleep onset. Positive correlations were found between total microbiome diversity and interleukin-6, a cytokine previously noted for its effects on sleep. Analysis of microbiome composition revealed that within phyla richness of Bacteroidetes and Firmicutes were positively correlated with sleep efficiency, interleukin-6 concentrations, and abstract thinking. Finally, several taxa (Lachnospiraceae, Corynebacterium, and Blautia) were negatively correlated with sleep measures.
These findings initiate linkages between gut microbiome composition, sleep physiology, the immune system, and cognition. They may lead to mechanisms to improve sleep through the manipulation of the gut microbiome. For example, previous studies have demonstrated that fecal microbial transplants can improve disorders that are directly linked to the gastrointestinal tract. More recent work has demonstrated that such transplant strategies can alter aspects of human physiology that are not directly linked to the gastrointestinal tract but are instead conceivably linked via the BGMA. For instance, fecal microbial transplants have been shown to improve cognition in patients suffering from cirrhosis, alter behavior in individuals with autism, and attenuate epileptic seizures. While disruptions to sleep and sleep/wake functions are not considered to be gastrointestinal diseases, these recent studies indicate that fecal microbial transplants may represent a strategy to improve sleep efficiency via the BGMA.
The human gut is home to trillions of microorganisms, collectively termed the gut microbiota. These gut inhabitants are more than just passive residents; they actively shape our well-being in ways we’re only beginning to understand. A recent study found that the quantity of certain types of bacteria, called Lachnospiraceae UCG004 and Odoribacter, promoted longer sleep, while Selenomonadales and Negativicutes increased the risk of insomnia. While each of these bacteria occur naturally in the gut, another recent study found that the amount of fiber in a person’s diet affects the abundance of both Lachnospiraceae and Odoribacter. Researchers also found that those with an evening chronotype, often termed night owls, could have this trait due to the presence of Enterobacteriaceae or Anaerofilum in the gut. Interestingly, both types of bacteria have also been linked to obesity.
In addition, the study showed that an abundance of Ruminococcus torques is linked to an increased risk of snoring, while Senegalimassilia may decrease this risk. Ruminococcus torques has been found to be more prevalent in people with obesity, while those at a healthy weight have been found to have more Senegalimassilia. While further research will be needed to understand the relationship between gut health and sleep, the results of this study emphasize the potential of personalized, gut-based treatments to improve sleep. These results also underline the importance of maintaining a healthy balance of gut bacteria for better sleep and overall well-being.
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The human gut microbiome can influence health through the brain-gut-microbiome axis
The gut-brain axis is a complex bidirectional communication network between the intestine and the central nervous system. This axis involves different pathways such as the autonomic and enteric nervous system, the endocrine system, the hypothalamic-pituitary-adrenal axis, the immune system, and the microbiota and its metabolites.
Several bacterial metabolites have been identified as possible mechanisms through which bacteria communicate via the brain-gut-microbiome axis with their host. Chief amongst these are metabolites that interface with the immune system. For example, short-chain fatty acids (SCFA, e.g., butyrate, acetate) produced by fermenting bacteria can suppress pro-inflammatory cytokines, and interact with regulatory T cells to attenuate colitis.
The bacterial metabolite indole stimulates the production of interleukin-22 (IL-22), which stimulates the production of anti-microbial peptides thus serving a protective role against pathogens. Polysaccharide A downregulates the production of the pro-inflammatory IL-17, while upregulating the production of IL-10, which together serve to protect against colitis. The production of IL-6 and IL-1β can be stimulated by the gut microbiome, which can lead to regulatory B-cell differentiation.
Sleep is a physiological state that is intrinsically linked to the immune system but is overall understudied in the context of the brain-gut-microbiome axis. In general, short sleep duration and poor sleep quality have been associated with several aspects of cognitive and neurobehavioral performance and several diseases including cancer, type II diabetes, and Alzheimer’s disease. Notably, cytokines represent a potential critical interface between sleep physiology and gut microbiome composition. The acute phase pathway cytokines IL-1β and IL-6 in particular are strongly associated with sleep physiology.
Disruptions to the gut microbiome, say by infection or a change in diet, can trigger reactions in the body that may affect psychological, behavioral, and neurological health. For example, reactions such as the overproduction of inflammatory cytokines or slowed production of neuroactive metabolites have been implicated in depression. A 2020 review of research on depression and the gut microbiome noted that generally, people with depression have a less diverse gut microbiome, with higher levels of bacteria associated with inflammation, like Bacteroidetes, and decreased levels of bacteria associated with anti-inflammation, like Firmicutes.
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The gut microbiome and sleep deprivation in men
The gut microbiome can influence health through the brain-gut-microbiome axis. Previous studies that have examined sleep deprivation and the human gut microbiome have yielded conflicting results. However, a recent study found that sleep deprivation leads to changes in gut microbiome composition.
A study conducted by researchers at Nova Southeastern University in Fort Lauderdale, Florida, USA investigated the relationship between gut microbiome diversity, sleep, cognition, cortisol levels and the pro-inflammatory cytokines interleukin 6 (IL-6) and interleukin 1 beta (IL-1β) in 26 healthy adult males. The study found that gut microbiome diversity positively correlated with sleep efficiency and total sleep time, and negatively correlated with wake after sleep onset, which suggests that gut microbiome could be involved in promoting better sleep. Additionally, increased microbiome diversity was also associated with cognitive flexibility and abstract thinking.
The study also found that IL-6 levels positively correlated with time in bed and total sleep time, microbial richness, as well as richness and diversity of the Bacteriodetes phyla and Firmicutes phyla richness. Therefore, the link between IL-6 and gut microbiome diversity is independent of stress despite the link between stress and IL-6.
At the phyla level, richness within Bacteroidetes and Firmicutes positively correlated with sleep efficiency, while only Bacteroidetes negatively correlated with sleep fragmentation. There is growing evidence that these two phyla may regulate sleep quality in humans. Increased richness within the Actinobacteria phyla was negatively associated with the number of sleep awakenings. Interestingly, Bacteroidetes, Actinobacteria and Firmicutes also produce γ-aminobutyric acid (GABA), which is an inhibitory neurotransmitter that promotes sleep activity in the brain.
Certain taxa whose metabolites signal via the gut-brain axis were also associated with sleep quality. For example, bacteria from the taxa Corynebacterium, which negatively correlated with the number of sleep awakenings, can synthesize the neurotransmitter serotonin that signals through the gut-brain axis and can modulate sleep and may regulate melatonin production. Serotonin has also been found to increase IL-6 synthesis in some human cell types, and increased IL-6 production has been associated with poor emotional and cognitive performance.
On the other hand, SCFA producing taxa from the Lachnospiraceae family, including Blautia, Coprococcus and Oribacterium, negatively correlated with healthy sleep. However, due to the inherently descriptive nature of the study it is unknown whether SCFA or other metabolites do indeed directly affect sleep quality in humans as further studies are needed.
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Frequently asked questions
According to some sources, sleeping does not directly accelerate biome spread. However, since sleeping speeds up time, it may indirectly speed up the spread.
Yes, according to a study, the gut microbiome can influence sleep quality and efficiency.
The relationship between sleep physiology and the gut microbiome is unclear. While some studies have shown that sleep deprivation leads to changes in gut microbiome composition, others have found no such link.
Yes, according to a study, gut microbiome diversity is positively correlated with sleep efficiency and total sleep time.
