Probiotic for sleep

Examining the best probiotics for sleep

Hey there, fellow sleep enthusiasts! 🌙✨ If you’re anything like me, you appreciate the blessing of a good night’s sleep. And you’ll know that sleep problems really can ruin the best of moods the following day! But did you know that a good night’s sleep is linked to what’s happening inside your gut?! Enter the world of probiotics, those tiny superheroes that can work wonders for your digestive system. What’s more, there’s a fascinating connection between your gut health and the quality of your sleep. So, let’s take a look at how to choose a probiotic for sleep!

In short …

If you’re short on time, here are 3 of the best probiotics for sleep, based on science:

  • Lactobacillus plantarum (LP-36™) – Simple SlumberTM from BiotiQuest  
  • Bifidobacterium longum 1714 – ZenBiome™ Sleep, from Microbiome Labs
  • NVP-1704 contains a mixture of Lactobacillus reuteri NK33 and Bifidobacterium adolescentis NK98; it is currently undergoing clinical trials

If you want to join us on a journey through the land of Zzzzz, then make yourself comfortable and let’s dive into the world of probiotics and sleep health. Your future well-rested self will thank you for it! 💤🌿

Understanding the role of a probiotic for sleep

Let’s take a quick look at the reason why probiotics might improve sleep.

First of all, in our gut, there’s a diverse community of microbes called the gut microbiome. Probiotics are beneficial bacteria that can play a role in health and well-being. Now, this community of microbes communicate with the brain through a complex network called the ‘gut-brain axis’.

When this communication network works well, it positively affects our well-being, including sleep quality. Probiotics, by fostering a balanced and thriving gut environment, help ensure that the signals sent to the brain are in harmony.

The surprising link between probiotics, serotonin and sleep

One surprising player in this process is serotonin, often referred to as a ‘feel-good’ hormone. Probiotics can influence the production and regulation of serotonin in the gut.

But why does this matter for sleep? Well, serotonin is a building block – or precursor – to melatonin, the hormone that regulates our sleep-wake cycle. When everything is working smoothly, you’re more likely to produce the right amount of melatonin at the right time, promoting better sleep.

Additionally, probiotics contribute to keeping inflammation in check. Inflammation in the body, especially in the gut, can disrupt the intricate signals between our gut and brain, potentially impacting sleep patterns and causing sleep difficulties.

So, in a nutshell, scientists suggest that a happy and balanced gut, thanks to the influence of probiotics, can positively affect neurotransmitters like serotonin, the precursor to melatonin, and help manage inflammation. This, in turn, helps create a better environment for a good night’s sleep so you can drift off into peaceful slumber!

All probiotics are not created equal, and an important thing to look out for is the strain. It’s a bit technical but well worth bearing in mind, because it helps you get the results you’re after. Briefly, 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’.

While choosing probiotics for good sleep is an emerging science, I’m keeping an eye on these three probiotics in particular:

  1. Lactobacillus plantarum (LP-36™) – Simple SlumberTM from BiotiQuest
  2. Bifidobacterium longum 1714 – ZenBiome Sleep, from Microbiome Labs
  3. NVP-1704 which contains a mixture of Lactobacillus reuteri NK33 and Bifidobacterium adolescentis NK98; it’s undergoing clinical trials at the time of writing (21.12.23) NVP Healthcare (nvp-healthcare.com)

1. Simple Slumber probiotic for sleep

Lactobacillus plantarum (LP-36TM) is a star ingredient in Simple Slumber from BiotiQuest®. According to BiotiQuest, genetic analysis of this strain indicates this organism produces short chain fatty acids and a calming molecule called GABA.

Lactobacillus plantarum LP-36TM also helps produce melatonin and metabolizes fiber and other carbohydrates to produce anti-inflammatory substances, according to the manufacturer.

2. ZenBiome probiotic for sleep

Bifidobacterium longum 1714 is the key ingredient in ZenBiome Sleep, from Microbiome Labs.

Several studies provide evidence for the potential effects of Bifidobacterium longum 1714 on sleep and stress. One study published in Nature indicates that B. longum 1714 influences stress responses and modulates sleep.

3. NVP-1704 (Lactobacillus reuteri NK33 + Bifidobacterium adolescentis NK98)

NVP-1704 is a mixture of Lactobacillus reuteri NK33 and Bifidobacterium adolescentis NK98. In a study involving 156 healthy adults with sub-clinical symptoms of depression, anxiety, and insomnia, those who took NVP-1704 for eight weeks experienced an improvement in sleep quality.

Another study found that supplementing with Lactobacillus reuteri NK33 and Bifidobacterium adolescentis NK98 resulted in increased levels of beneficial gut bacteria and decreased levels of harmful bacteria.

Clinical trials continue to help us understand the probiotics sleep connection.

Personal experience testing probiotics for sleep

The BiotiQuest Simple Slumber is one of the best probiotics for sleep I’ve tried. I sleep more deeply and wake more rested, which is a win-win. That said, I do try and practice good sleep hygiene. If I get tempted to have my bedtime cup of tea, my sleep still suffers!

Additional probiotics for sleep that I’ve personally tried, and that help me sleep better, include:

We’re all different of course but these are the ones I’ve found to be effective for me.

In essence, we now know that the microbes in our gut can positively affect so much more than just our digestion, and this includes mental wellbeing and sleep. Scientists continue to research the best probiotics for sleep, so no doubt there’s more news to come on that front.

Meanwhile, wishing you a good night’s sleep!

Word of advice:

It’s important to note that the effects of probiotics can vary greatly from person to person, and what works for one person may not work for another. Therefore, it’s always a good idea to consult with a healthcare professional before starting any new supplement regimen.

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Beneficial effect of GABA-rich fermented milk on insomnia involving regulation of gut microbiota – ScienceDirect

https://www.optibacprobiotics.com/uk/learning-lab/in-depth/gut-health/bbc-truth-sleep-talks-gut-bacteria-prebiotics

Psychobiotics: the Influence of Gut Microbiota on the Gut-Brain Axis in Neurological Disorders | Journal of Molecular Neuroscience (springer.com)