Probiotics for better sleep

How to choose the best probiotics for sleep

Interest in the benefit of probiotics has exploded in recent years. For example, take the case of sleep probiotics. The link between specific probiotic strains and sleep quality is subject to lots of research. Certainly, the quest for a restful night’s sleep is as old as time! But what are the best probiotics for sleep? Can probiotics influence each stage of sleep cycle? Let’s take a look at the evidence!

If you want to skip the detail, jump right to our list of what might be the best probiotic brands for sleep.

Firstly, it’s important to know that not all probiotics are created equal. For example, only certain types, called strains, of probiotics help sleep and impact the stage of sleep cycle. Also, look for sleep supplements that are backed by science.

While more and more of us are taking probiotic supplements for sleep, the evidence is still building. Because I’ve experienced the benefit of probiotics for my skin microbiome, I was ready to try this out!

As a result, we’ve looked at what the science says about the best brands of sleep probiotics, so you can see what it’s all about. Indeed, can we really enjoy a better night’s rest with probiotics for sleep?!

Image by Seidenperle from Pixabay

Best probiotics for sleep. Probiotics do what for sleep? How do get more deep sleep? Discover the best probiotics for sleep and how probiotics affect each stage of sleep cycle

To illustrate, let’s look at three particularly popular questions about probiotics and sleep:

Read on to find out more!

The link between the gut microbiome and sleep is a fascinating one. Several studies suggest that your gut microbiome can influence sleep through the gut-brain axis—a powerful connection between your gut and your brain!

We now know it plays a very important role in brain function, digestion, and mood.

Probiotics do what for sleep? How do get more deep sleep? Discover the best probiotics for sleep and how probiotics affect each stage of sleep cycle

In fact, 80–90% of the fibers in a major nerve called the vagus nerve are linked to your gut. And this powerful physical link helps your gut communicate with your brain.

Image by Gerd Altmann from Pixabay

Basically, there are several ways in which probiotics could improve sleep:

  • Gut-brain axis communication: Probiotics may influence neurotransmitters such as serotonin and gamma-aminobutyric acid (GABA), molecules which play key roles in regulating mood and sleep
  • Reducing inflammation: Chronic inflammation has been linked to various health issues, including sleep disturbances. Probiotics, by promoting a balanced and healthy gut microbiome, may help reduce inflammation, potentially positively affecting sleep
  • Stress and anxiety reduction: Probiotics may have a role in modulating the body’s response to stress. Chronic stress and anxiety are known contributors to sleep disorders, and by influencing the stress response, probiotics might indirectly support better sleep
  • Regulation of sleep-wake cycles: The gut microbiome and probiotics may play a role in regulating circadian rhythms—your internal biological clock that governs sleep-wake cycles.

Surprisingly, some probiotics may influence sleep hormones, such as melatonin!

Yet other probiotics may impact stress hormones, such as cortisol. Therefore, this is an indirect way that probiotics may improve sleep.

Importantly, more research is needed to establish a clear and consistent connection between specific probiotic strains and sleep quality.

Best probiotics for sleep. Probiotics do what for sleep? How do get more deep sleep? Discover the best probiotics for sleep and how probiotics affect each stage of sleep cycle

Taking probiotics for sleep may be a convenient way to get a more restful night. But choosing the right type, or strain, of probiotic for better sleep is essential to affecting each stage of the sleep cycle and getting the sleep benefit of probiotics you’re after.

Briefly, probiotic bacteria are labelled with names in three parts; the third part is the specific strain. For example, in Bifidobacterium longum 1714®, the strain is 1714®. Whilst this is fairly specialist knowledge, it’s worth noting because different strains may have different effects on your body.

Here are some of the best probiotics for restful sleep:

  • Lactobacillus plantarum
  • Lactobacillus gasseri
  • Bifidobacterium longum
  • Lactobacillus acidophilus Rosell-52
  • Bifidobacterium longum 1714®
  • Bifidobacterium longum Rosell-175
  • Lactobacillus reuteri NK33
  • Bifidobacterium adolescentis NK98

These probiotics may improve sleep quality, according to science. For example: improving overall sleep quality, reducing anxiety, and helping stabilize a healthy gut microbiome.

ZenBiome Sleep

The probiotic supplement Microbiome Lab’s ZenBiome Sleep improved sleep quality and duration in human studies. It contains Bifidobacterium longum 1714®, Lemon Balm and L-theanine.

According to Microbiome Labs: “In a 4-week human trial, [Bifidobacterium longum 1714®] reduced perceived stress, improved memory performance and reduced mental fatigue. What’s more, it positively supported brainwave activity and improved ability to handle occasional stress.”

Image by JonathanRieder from Pixabay

Probiotics do what for sleep? How do get more deep sleep? Discover the best probiotics for sleep and how probiotics affect each stage of sleep cycle

Gut-Powered Night

Holland & Barrett Gut Powered Night Capsules contain 10+ billion live probiotics, including Lactobacillus acidophilus, Bifidobacterium lactis, Bifidobacterium bifidum, and Lactobacillus paracasei. These probiotics are combined with chamomile flower powder, vitamin B6, and magnesium to support better sleep and overall gut health. Holland & Barrett don’t disclose the specific strains used in this product.

However, it’s important to note that while there is promising research on certain probiotics for sleep, the evidence is still emerging.

Image by Niels Zee from Pixabay

Probiotics do what for sleep? How do get more deep sleep? Discover the best probiotics for sleep and how probiotics affect each stage of sleep cycle

Therefore, do chat with your doctor before taking any probiotic supplements or making significant changes to your diet.

Simple Slumber

BiotiQuest Simple Slumber™ helps the body produce compounds that promote sleep and relaxation. It contains several strains of probiotics for better sleep, including:

  • Bifidobacterium longum, which may support sleep and reduce occasional anxiety
  • Lactobacillus plantarum (TBC LP-36°), which may produce a calming compound called GABA
  • Lactobacillus acidophilus which may reduce stress and inflammation as well as help regulate the sleep-wake cycle (circadian rhythm),
  • Bacillus subtilis (DE111® by Deerland); this sleep probiotic  produces compounds called ‘bacteriocins’ that aid in keeping the intestines healthy and digestion normal. If the digestive system works efficiently, it’s much easier to find restful sleep.

Dr. Formulated Probiotics Restore Sleep with Herbs 

Garden of Life’s Dr. Formulated Probiotics Restore Sleep with Herbs is a high-potency formula with 200 Billion CFU and 11 probiotic strains.

Additionally, it contains prebiotics and post-biotics as well as probiotics.

NOTE: This product is not available to purchase online from Garden of Life, and can be found at select retailers.

Are there any specific dietary recommendations or lifestyle changes to supplement the potential benefit of probiotics on sleep?

  1. Eat probiotic-rich foods.
  2. Consume prebiotic foods.
    • Prebiotics are non-digestible fibers that promote the growth and activity of beneficial bacteria in the gut. Foods rich in prebiotics include garlic, onions, leeks, asparagus, bananas, and whole grains. Including prebiotics in your diet can support the effectiveness of probiotics.
    • Learn more about the Prebiotics Probiotics Difference here!
  3. Maintain a balanced and nutrient-rich diet.
    • Ensure your overall diet is well-balanced and provides essential nutrients. Nutrient deficiencies can impact sleep, so include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats to support your overall health and enhance the potential benefits of probiotics.
  4. Manage stress through relaxation techniques:
    • Chronic stress can negatively affect the gut microbiome and disrupt sleep patterns. Incorporate stress management techniques such as deep breathing, meditation, yoga, or regular exercise to promote a healthier balance in your gut and improve sleep.
  5. Establish a consistent sleep routine.
    • Create a regular sleep schedule by going to bed and waking up at the same time each day, even on weekends. This helps regulate your body’s internal clock and may enhance the effectiveness of probiotics in supporting your sleep. Additionally, create a calming bedtime routine to signal to your body that it’s time to wind down.

CHECK OUT why kefir is such a popular probiotic food that can give your overall gut health a boost!

Unfortunately, if you suffer from insomnia, there’s limited evidence for the effect of probiotics. On the other hand, if you experience occasional sleeplessness, specific probiotics for sleep might well be worth a try.

Equally important, did you know that the key to a happy gut might just lie in the quality of your sleep? In fact, the health benefits of sleep for the gut microbiome are increasingly recognized.

Probiotics do what for sleep? How do get more deep sleep? Discover the best probiotics for sleep and how probiotics affect each stage of sleep cycle

Indeed, getting adequate and quality sleep doesn’t just leave you feeling refreshed; it plays a crucial role in supporting your gut health too.

Image by Dieter Robbins from Pixabay

Here’s how it works: during sleep, your body goes into repair mode, and this includes your gut. A good night’s sleep allows your digestive system to reset, repair any damage, and maintain a healthy balance of gut bacteria. Inadequate sleep, on the other hand, can disrupt this delicate balance, leading to digestive issues like bloating, constipation, or even more serious conditions like leaky gut syndrome.

But the benefits don’t stop there! Quality sleep also helps regulate hormones that affect appetite and metabolism, which can influence food choices and weight management, both of which are closely linked to gut health.

So, if you’re looking to optimize your gut health, start by prioritizing your sleep! Incorporating healthy sleep habits, such as sticking to a consistent sleep schedule, creating a calming bedtime routine, and ensuring a comfortable sleep environment, can make a world of difference.

When it comes to getting a good night’s sleep, don’t forget the role of nutrients! Certain nutrients can promote better sleep and support your overall gut health. One key nutrient is magnesium, which can help relax your muscles and promote a sense of calmness.

Another important nutrient is tryptophan, which is converted into serotonin and then melatonin – the hormone that regulates sleep. Incorporating foods rich in these nutrients, such as leafy greens, nuts, seeds, and turkey, into your diet can contribute to a restful night’s sleep.

Image by Claudio Scot from Pixabay

Best probiotics for sleep. Probiotics do what for sleep? How do get more deep sleep? Discover the best probiotics for sleep and how probiotics affect each stage of sleep cycle

Additionally, it’s essential to pay attention to your dietary choices. Consuming a balanced diet that is rich in fiber can positively impact your gut health. Fiber aids in digestion and promotes the growth of beneficial bacteria in the gut. Aim to include whole grains, fruits, vegetables, and legumes in your meals to increase your fiber intake.

Moreover, staying hydrated is crucial for maintaining a healthy gut and promoting quality sleep.

Drinking an adequate amount of water throughout the day can support digestion, prevent constipation, and help regulate your body’s natural sleep-wake cycle.

Incorporating probiotic-rich foods, such as yogurt, sauerkraut, and kefir, into your diet can also enhance your gut health. Probiotics can promote a balanced gut microbiome, which is essential for overall well-being, including sleep quality.

Lastly, managing stress levels is vital for a healthy gut and restful sleep. Chronic stress can negatively impact gut health and disrupt sleep patterns. Incorporating stress-reducing activities into your daily routine, such as exercise, meditation, or engaging in hobbies, can help alleviate stress and improve both gut health and sleep quality.

Remember, optimizing your gut health and sleep go hand in hand. By prioritizing sleep, consuming nutrient-rich foods, staying hydrated, incorporating probiotics, and managing stress levels, you can support both your gut and your rest.

The best probiotics for sleep, backed by science: A good night’s sleep allows your digestive system to reset, repair any damage, and maintain a healthy balance of gut bacteria. Inadequate sleep can disrupt this balance, leading to digestive issues like bloating, constipation, or even more serious conditions like leaky gut syndrome. Quality sleep also helps regulate hormones that affect appetite and metabolism, influencing food choices and weight management, which are closely linked to gut health. So, if you want to optimize your gut health, prioritize your sleep! Stick to a consistent sleep schedule, create a calming bedtime routine, and ensure a comfortable sleep environment. These healthy sleep habits can make a world of difference. Keywords: vital nutrients sleep

In short:

  • Choose the right strain of probiotic for better sleep
  • Look for a high-quality sleep supplement backed by evidence
  • Support better sleep, and gut health, with good sleep habits

Personally, I was very pleasantly surprised about the effects of probiotics for quality sleep. Above all, enjoying a good night’s sleep without sleep disruption was bliss!

Alas, there is no magic pill, so do try and practice good sleep habits as well to help you get those ZZZs!

Of course, everyone’s different! Remember to consult with a healthcare professional before making significant changes to your diet or lifestyle, especially if you have pre-existing health conditions or concerns.

NOTE: This article may contain affiliate links from which we may earn commission


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Gut microbiome diversity is associated with sleep physiology in humans – PMC (nih.gov)

Effects of Probiotics on Cognitive Reactivity, Mood, and Sleep Quality – PMC (nih.gov)

Best Probiotics for Sleep – Sleep Doctor