Sleep Deprivation and the Gut
Updated: Jul 24
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 vital for our well-being. It helps our body to function correctly, including our brain, heart, immune system, and digestive system. Sleep and gut health are interconnected; gut bacteria get affected when a lack of sleep is present. The digestive system plays a significant role in how well someone sleeps, which 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.
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Private Healthcare Navigation and Patient Advocacy when YOU need it mostHow are sleep deprivation and gut microbiome connected?
The intestinal microbiome is 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 significant role in the protective barrier versus pathogenic colonization and food digestion.
The gut microbiome produces serotonin precursors and fundamental signal molecules that affect the nervous system. It has been estimated that intestinal bacteria produce 90 humans' serotonin. Sleep disorders can negatively affect 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 an essential function; it acts as a hormone and neurotransmitter and 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 essential fluids in the gastrointestinal tract. Serotonin deficiency is a factor in gut disorders like IBS and irritable bowel disease.
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 regulate metabolism. Sleep and metabolism have s demonstrated that lack of sleep diminishes. Sleep deprivation reduces 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."
Treatment and prevention
Try to get eight total 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 help.
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 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 increase, negatively impacting 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 sleep disorders, and another 20 to 30 million suffer intermittent sleep problems yearly.
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. 🌱 🌾 🌿"
Gut Health ➕ Patient Advocacy with Navigation ➕ Life Balance
If you were looking for information about Private Healthcare Navigation and Patient Advocacy from Executive Health NavigationClick here for Executive Health Navigation✴ Connect with Dr. Dooreck on LinkedIn, where he focuses his sharing on Health, Diet, Nutrition, Exercise, Lifestyle, and Balance.
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