Natural Sleep Aids: Discover Probiotics for Better Sleep

Hey there, fellow sleep enthusiasts! 🌙✨ If you’re anything like me, you appreciate the blessing of a good night’s rest. 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 rest is linked to your gut health?! Enter the world of probiotics, those tiny superheroes that can work wonders for your gut health. 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 these probiotic natural sleep aids and examine how they could help you get a good night’s rest.

The land of Zzzzz and natural sleep aid probiotics

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 probiotic natural sleep aids. Your future well-rested self will thank you for it! 💤🌿

Understanding the role of probiotic natural sleep aids

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.

Probiotics and inflammation

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

Gut health and cortisol

Another reason gut health impacts sleep is through the vagus nerve, which directly connects the gut to the brain. The gut microbiome communicates with the central nervous system via this nerve, influencing stress and anxiety levels. An imbalanced gut (dysbiosis) can increase stress hormones like cortisol, which negatively affect sleep quality.

Probiotics, serotonin and sleep

One surprising link in the sleep-wake cycle is serotonin, often referred to as a ‘feel-good’ hormone. Intriguingly, 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.

So, in a nutshell, scientists suggest that a happy and balanced gut, thanks to the influence of probiotics, can help boost sleep and act as natural sleep aids. 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!

How to choose the right probiotic strain for better sleep

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 Slumber^TM 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)

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 probiotics such as 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.

My experience with probiotic natural sleep aids

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 even after taking sleep probiotics!

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

• Holland & Barrett Gut Powered Night

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

Other natural sleep aids

If you’re looking for other natural sleep aids, apart from probioitcs, to help improve your rest without relying on medications, there are a number of other options. One effective option is melatonin supplements, a hormone that regulates sleep-wake cycles.

Herbal teas like chamomile and valerian root are also popular for their calming effects, helping you unwind before bed.

Magnesium supplements promote relaxation by calming the nervous system and easing muscle tension.

Another option is lavender, often used in essential oils or pillow sprays, known for its soothing properties.

Incorporating a consistent sleep routine and reducing screen time can further enhance the effectiveness of these natural remedies.

By combining these sleep aids with a healthy lifestyle, you can improve both the quality and duration of your sleep. Always consult a healthcare professional before trying any new supplements.

Boost your sleep naturally by creating an environment that promotes relaxation and restful nights, leading to better overall well-being.

Conclusion: Getting a restful night with natural sleep aids

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 probiotic natural sleep aids 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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Further reading:

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

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