Sleep Deprivation and the Gut
Have you found yourself sleep-deprived?
Have you been stressed lately?
Do you suffer from GERD?
Does your stomach suffer from bloating or inflammation?
As we all may know sleep is very important for our well-being it helps our body to function properly including our brain, heart, immune system, and digestive system. Sleep and gut health are interconnected gut bacteria get affected when there is a lack of sleep present. The digestive system plays a big role in how well someone sleeps and sleeps determines how well our digestive system will be it's mainly a two-way street. A good night's sleep results in a healthy gut.
How are sleep deprivation and gut microbiome connected?
The intestinal microbiome is considered to be a real organ since it controls the host digestive system. It helps metabolizes nutrients and with hormone production. The human intestinal microbiome is composed of bacteria and, viruses that live in the host. The gut microbiome plays a big role in the protective barrier versus pathogenic colonization, and food digestion.
The gut microbiome contributes to the production of serotonin precursors and fundamental signal molecules that affect the nervous system. It has been estimated that 90 humans' serotonin is produced by intestinal bacteria. Sleep disorders can affect negatively the gut composition and structure and cause stomach disorders such as GERD, inflammation, bloating, and Irritable Bowel Symptoms (IBS).
Serotonin's role in the gut?
Serotonin has a very important function it acts as a hormone and a neurotransmitter and it stimulates the intestines. Serotonin is also known for being melatonin which regulates the sleep cycles there is a connection between melatonin and gut bacteria. Serotonin is associated with gut functions such as absorption, regulation, and transport of important fluids in the gastrointestinal tract. Serotonin deficiency is a factor in gut disorders like IBS irritable bowel disease and others.
Effects of sleep deprivation?
Lack of sleep increases stress levels which affect the gut. When the body is not well rested, your hormones become unbalanced, triggering cortisol the stress hormone. Increased stress causes intestinal issues such as a leaky gut where foods and toxins pass through the intestine and the bloodstream. This can lead to bloating, inflammation, GERD, IBS, and changes in the microbiome.
How does your metabolism affect by lack of sleep?
Studies have shown that sleep deprivation glucose metabolism and hormones are involved in regulating metabolism. Sleep and metabolism have s shown that lack of sleep diminishes. Sleep deprivation on slows down your ability to process insulin a hormone needed for sugar, starches, and other food energies. Most people need from 7 to 9 hours of sleep each night to little sleep. triggers cortisol spike the stress hormone that signals your body to conserve your work hours
What are some Gut disorders this may cause?
GERD
IBS (Irritable Bowel Syndrome)
Bloating
Inflammation
"Is estimated that 50-70 million Americans chronically suffer from a sleep disorder."
"40% of people with Irritable Bowel Syndrome (IBS) report having sleep problems."
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Try to get 8 full hours of sleep
Reduce stressors
Consult with your doctor or gastroenterologist if GI symptoms persist
Keep a balanced diet
Get into a routine
Create a good sleeping schedule
If you have difficulty sleeping, then you can consider melatonin supplements (⛔️ It is always advised to speak to your doctor 🥼 directly and make clinical decisions with him 👨⚕️ or her 👩⚕️ regarding medications or testing.
Plan your day out
Exercise in any form
Seek therapy if needed for helpful
Take a look at this quick video for you to enjoy from PBS and BrainCraft!!
Fun Facts
Lack of sleep hormone melatonin may be related to GERD
Melatonin helps regulates gastrointestinal mobility
Low melatonin levels lead to GRED (Gastro-esophageal Reflux Disease)
Patients who are diagnosed with GRED take melatonin supplements to help them increase their levels and help with better sleep.
If you stay up too late, your appetite increases which can negatively impact your digestive health.
IBS has been linked with lower sleep quality
Half of IBS sufferers struggle with insomnia
Statistics
More than 50 million Americans already suffer from over 80 different sleep disorders and another 20 to 30 million suffer intermittent sleep problems each year.
According to the American Apnea Association
40% of people with Irritable Bowel Syndrome (IBS) report having sleep problems.
Summary
There is no magic formula for long-term, sustainable weight loss.
Balance. Portion control. Keep nutrition simple. Eat Smart. Eat Healthy. 🌱 🌾 🌿
Personally
I eat a high fiber, mostly plant-based 🌱 diet, no red meat, drink 4 liters of water a day, exercise, and am focused on keeping nutrition simple. I am sharing what works for me and what I routinely recommend to my patients.
"Balance. Portion control. Keep nutrition simple. Eat Smart. Eat Healthy. 🌱 🌾 🌿"
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