The Role of Microbiome in Insomnia
Everything from your stress levels to your daily habits can impact your sleep quality. But what about your microbiome? How can little tiny micro-bacteria in and on your body impact your sleep and even play a role in insomnia? It may seem far fetched but the latest science is uncovering the vital role that these microscopic organisms in our guts play when it comes to our entire health and wellbeing - sleep included.
What is a Microbiome?
A microbiome is a microscopic environment often inhabited by microorganisms. When these little tiny microscopic organisms gather to form a “community” it becomes a microbiome.
A biome is a naturally occurring community usually referring to fauna or flora. Microbiome takes it down to a microscopic level but the overall meaning of it stays the same.
The human microbiome is the environment of all types of bacteria, protozoa, viruses, fungi and other microorganisms that live on and inside your body. It’s believed that there are 10 times as many microbial organisms on and in us than we do actual human cells. One of the most common microbiomes that are being researched and spoken about now is the human gut biome. When it comes to sleep and insomnia, the gut is key.
What Does Human Microbiome Do?
According to a paper from the Center of Ecogenetics and Environmental Health from the University of Washington, microscopic organisms help us digest our food, regulate our immune system, protect against bad bacteria, and help to produce vital vitamins such as B12 and Vitamin K. It wasn’t until the 1990s that microbiomes were really recognized and studied.
How does Microbiome Impact Sleep?
At a very high level, intestinal health and gut bacteria impact our brain functions. A healthy brain - and healthy gut - can improve everything from our cognitive abilities to our sleep patterns. Research from the University of Tsukuba in Japan has found a connection between the chemicals in our brain such as serotonin and dopamine and gut bacteria. But what about insomnia specifically?
Insomnia and Microbiome
Insomnia is a common sleep disorder that makes it hard to fall asleep, stay asleep or can cause a person to wake up too early and be unable to fall back asleep. Worldwide studies of insomnia have found that between 10 - 30% of the entire global population suffer from some form of insomnia. In Canada that percent ranges from 6% - 48%. The drastic range in number comes from variations in what people describe insomnia as and how they place themselves into that category.
Since gut health impacts sleep, cognitive function and even mood, the correlation between an unhealthy gut or general microbiome and insomnia is undeniable. The connection has gone on to be studied in relation to many gut and intestinal illnesses. A study published in 2018 found that of those with IBS - an illness directly related to the human microbiome - 50% suffered from depression, anxiety and sleep problems. In the opposite direction, those with depression and general anxiety disorder often have gut issues as well.
The connection between the gut biome and sleep is sometimes referred to as the brain-gut-microbiome axis. This is because the bacteria in our guts help to regulate our hormone production, our sugar levels, cell health and levels of vitamins in our bodies. An imbalanced inner system throws everything out of loop - sleep especially.
As more and more studies emerge which support and uncover the connection between our microbiomes and our sleep, it is definitely worth taking note of. For those who have trouble sleeping there is so much to think about in terms of your daily habits and overall health. Perhaps a gut-friendly diet could make a difference.
How to Improve Your Gut
Fresh fruits and veggies, fermented and bacteria-heavy foods and avoiding processed foods can help improve your gut health. If you suffer from insomnia and have gut issues, consider speaking to your doctor about the correlation between the two. You may find that addressing your microbiome may be key to a better night’s sleep.