Can probiotics help you sleep better?

Best Probiotics for Sleep – An Expert Guide to Restful Nights

You’ll likely know about the benefit probiotics offer for gut health. But did you know that probiotics and sleep are connected? As a Medical Microbiologist with a passion for probiotics – and a good night’s rest – this topic is right up my street!

However, while the quest for a restful night’s sleep is as old as time, the science of whether probiotics help sleep is still pretty new!

So, there are questions! How can probiotics influence sleep? What are the best probiotics for sleep? When should I take probiotics for better quality sleep? Let’s take a look at the evidence for these gut healthy supplements!

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

best probiotics for sleep

💤 In short … Can Probiotics Help You Sleep Better?

Yes, probiotics may support better sleep by influencing the gut-brain axis and calming the nervous system.
Specific strains like Lactobacillus rhamnosus, Bifidobacterium longum, and Lactobacillus helveticus have been linked to improved sleep quality and reduced stress.
A healthy gut produces more serotonin and GABA, two key neurotransmitters involved in relaxation and deep sleep.
Probiotics may help regulate cortisol levels, easing nighttime anxiety and promoting more restful sleep.
For best results, choose a clinically studied strain and take it consistently—some people prefer evening use.
Combining probiotics with good sleep hygiene can enhance benefits for mood, gut health, and restorative sleep.

Examining Probiotics for Sleep

What’s the link between your gut microbiome, probiotics and sleep?

Say hello to your gut microbiome – the trillions of microbes in your gut. It may seem far-fetched, but 24/7, your gut microbiome communicates with your brain! What’s more, some of these microbes may influence sleep!

Discover the top probiotics for sleep quality, plus the gut health link between probiotics and sleep. Here we examine the best gut healthy supplements for a good night's rest — Discover the best probiotics for sleep and quality rest

Because I’ve experienced the benefit of probiotics for my skin microbiome, as well as mood and general gut health, I was ready to boost my gut health for better sleep!

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 key role in brain function, digestion, and mood.

Your “gut and brain communicate with each other via the gut-brain axis”.
Marotta A, et al (2019)

In fact, one of your major nerves called the vagus nerve directly links your gut and your brain. And this powerful physical link helps your gut communicate with your brain, and vice versa.

Image by Gerd Altmann from Pixabay

How can probiotics improve sleep quality?

Basically, there are 4 key 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. Similarly, there’s a link between mood and sleep quality.
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.

Can probiotics affect sleep hormones?

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 which specific probiotic strains can affect sleep quality.

What’s more, not all probiotics are created equal. For example, only certain strains of probiotics help sleep. Also, many sleep supplements are not backed by science so you could end up wasting your hard earned cash (which clearly is’nt cool!).

How to choose the best sleep probiotic?

Taking a probiotic supplement 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.

So, where to start when selecting the best probiotics for sleep?

Briefly, it’s worth noting that probiotics 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 bearing in mind because different strains will have different effects on your body.

When looking for the best probiotics for sleep, keep in mind these evidence-backed, scientific names:

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 supporting a healthy gut microbiome.

Combining multiple strains of Lactobacillus and Bifidobacterium may improve sleep quality and help you fall asleep faster.

Can probiotics help with sleep support?

5 best probiotics for sleep

1. ZenBiome Sleep

The probiotic supplement Microbiome Lab ZenBiome Sleep improved sleep quality and duration in human studies. Having tested it myself, I slept better and more soundly after a few days of taking this sleep probiotic. Notably, 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

2. 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, having tested it myself, it certainly helped me sleep more soundly than I had in a long time, and I woke up rested and ready to go!

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

Image by Niels Zee from Pixabay

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

3. 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.

Having also tested Simple Slumber myself, this has convinced me of the potential power of probiotics for sleep!

4. 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.

5. Dear Natura Gold Lactic Acid Bacteria CP2305

The sleep probiotic Dear Natura Gold Lactic Acid Bacteria CP2305 (by Asahi) contains a novel Lactobacillus gasseri CP2305 which shown promise for better sleep quality.

The probiotic Lactobacillus gasseri CP2305 may improve sleep quality by modulating the gut-brain axis. Studies suggest it helps reduce stress hormones like cortisol, promoting relaxation and enhancing restorative sleep. This probiotic strain also supports gut health, which is closely linked to mood and sleep regulation. Incorporating CP2305 could naturally optimize sleep and overall wellbeing.

What’s the link between diet, lifestyle and sleep

What you eat and your lifestyle can help support sleep, alongside the right probiotic supplements.

Eat probiotic-rich foods

Incorporate fermented foods into your meals, such as yogurt with live cultures, kefir, sauerkraut, kimchi, and miso. These foods naturally contain probiotics that can contribute to a healthy gut microbiome.

CHECK OUT why kefir is such a popular probiotic food that can give your overall gut health a boost, and which foods help you sleep better at night!

Maintain a balanced and nutrient-rich diet

Ensure your overall diet is well-balanced and provides essential nutrients. Nutrient deficiencies such as magnesium can impact sleep. Eat a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats to support your overall health and enhance the potential benefits of probiotics.

CLICK FOR recipes!

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.

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.

What about prebiotics and sleep?

Yes, in a nutshell! Prebiotics can help improve sleep quality by supporting your gut microbiome and the gut-brain axis.

Here’s how prebiotics may contribute to sleep:

1. Feeding Beneficial Gut Bacteria

Prebiotics are non-digestible fibers that nourish beneficial gut bacteria, such as Bifidobacteria and Lactobacilli. A well-fed microbiome produces more short-chain fatty acids (SCFAs), like butyrate, which play a role in reducing inflammation and supporting overall gut health.

2. Regulating the Gut-Brain Axis

By promoting a healthy microbiome, prebiotics enhance the production of neurotransmitters like serotonin and gamma-aminobutyric acid (GABA), which are critical for mood regulation and sleep. About 90% of serotonin, a precursor to melatonin (the sleep hormone), is produced in the gut.

3. Reducing Stress and Anxiety

Prebiotics can lower levels of cortisol (the stress hormone) by influencing the microbiome. Reduced stress levels can improve sleep quality by helping you relax and fall asleep more easily.

4. Enhancing REM Sleep

Some studies suggest that prebiotics may increase time spent in REM sleep, which is important for cognitive function, memory consolidation, and emotional regulation.

Sources of prebiotics that may aid sleep include:

Chicory root (inulin)
Bananas (green or slightly unripe)
Asparagus
Jerusalem artichoke
Oats
Garlic and onions

Furthermore, including prebiotics in your diet can support the effectiveness of probiotics.

Learn more about the Prebiotics vs Probiotics Difference here!

The benefit of probiotics for insomnia

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

The power of sleep for gut health

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.

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.

Nutrients and sleep

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

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 sauerkraut, yoghurt 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.

It’s worth remembering that supporting your gut health and sleep go hand in hand. By prioritizing sleep, consuming nutrient-rich foods, staying hydrated, incorporating probiotics plus prebiotics, and managing stress levels, you can support both your gut and your rest.

Summary: Our Top Probiotics for Better Sleep

The best probiotics for sleep may help 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 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, ensure a comfortable sleep environment, and consider a gut healthy supplement with sleep benefits. These healthy sleep habits can make a world of difference.

In short:

1) Choose the right strain of probiotic for better sleep
2) Look for a high-quality sleep supplement backed by evidence
3) 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!

Note that this is not intended as medical advice. Remember to consult with a healthcare professional before making significant changes to your diet, lifestyle or supplements., especially if you have pre-existing health conditions or concerns.

Sleep tight!

Author: Berit Sund, MSc Medical Microbiology

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

FAQs: Your Quality Sleep Questions Answered

Which probiotic is good for sleep?

In fact, a growing number of our gut bacteria are linked to better quality sleep! Here are some of the best probiotics for sleep:
Lactobacillus plantarum
Lactobacillus gasseri
Bifidobacterium longum
Lactobacillus acidophilus Rosell-52
Bifidobacterium longum 1714®
Bifidobacterium longum Rosell-175
Lactobacillus reuteri NK33
Bifidobacterium adolescentis NK98
Lactobacillus rhamnosus
Lactobacillus helveticus
Lactobacillus casei
Bifidobacterium breve
Streptococcus thermophilus
Bifidobacterium bifidum

Mechanisms of Action:
Neurotransmitter Production: Some gut bacteria produce or influence the production of neurotransmitters like serotonin, GABA, and melatonin, which are crucial for regulating sleep.

Cortisol Reduction: By modulating stress responses, certain strains can lower cortisol levels, helping the body relax and prepare for sleep.

Inflammation Reduction: A healthy gut can reduce systemic inflammation, which has been linked to sleep disorders.

In conclusion, incorporating probiotics containing these specific strains may help improve sleep by promoting a healthy gut microbiome, reducing stress and anxiety, and supporting the production of sleep-related hormones and neurotransmitters. However, individual responses can vary, so it may be beneficial to try different strains or combinations to find what works best for you.

Is it good to take probiotics before bed?

Taking probiotics before bed can be beneficial for some people, but the best time to take probiotics can depend on the specific type of probiotic, the individual’s digestive health, and personal preference.
For many people, taking supplements like probiotics before bed can fit easily into a nightly routine, making it easier to remember. Consistency is key for probiotics to be effective, so finding a time that works for you is important.

Do probiotics make you sleep more?

Probiotics themselves are not typically known to directly make you sleep more. However, they can indirectly influence your sleep in a few ways:
1. Gut-Brain Axis:
Connection: The gut and brain are closely connected through the gut-brain axis, which includes communication via the vagus nerve and the production of neurotransmitters. A healthy gut can positively affect mood, stress levels, and overall mental health, which in turn can influence sleep quality.
Serotonin Production: A significant portion of the body’s serotonin, a precursor to melatonin (the sleep hormone), is produced in the gut. By promoting a healthy gut microbiome, probiotics may help support serotonin production, potentially leading to better sleep quality.
2. Reduction of Sleep-Disrupting Factors:
Digestive Comfort: Probiotics can help improve digestion and reduce issues like bloating, gas, or discomfort that might keep you awake or disrupt your sleep. Improved digestive health can lead to more restful sleep.
Stress and Anxiety Reduction: Some probiotic strains have been linked to reducing symptoms of stress and anxiety. Since stress and anxiety are common causes of sleep disturbances, probiotics might indirectly promote better sleep by helping to manage these factors.
3. Sleep Quality Over Quantity:
Improving Sleep Quality: While probiotics might not necessarily make you sleep more in terms of duration, they could potentially improve the quality of your sleep. Better quality sleep might make you feel more rested and refreshed, even if you’re not sleeping for longer periods.
4. Specific Probiotic Strains:
Research on Certain Strains: Some studies suggest that certain strains of probiotics, like Lactobacillus and Bifidobacterium, might help with sleep-related issues, although the evidence is still emerging and not conclusive. These strains might influence sleep by reducing cortisol levels (the stress hormone) or improving gut health in ways that benefit sleep.
In summary, while probiotics don’t directly cause you to sleep more, they can improve sleep quality and help reduce factors that disrupt sleep. If you’re experiencing sleep issues, focusing on gut health through probiotics might be one component of a broader approach to improving your sleep.

Which gut bacteria help with sleep?

Cortisol Reduction: By modulating stress responses, certain strains can lower cortisol levels, helping the body relax and prepare for sleep.

Inflammation Reduction: A healthy gut can reduce systemic inflammation, which has been linked to sleep disorders.

Can prebiotics also help sleep?

In short, yes, prebiotics can help improve sleep quality by supporting the gut microbiome and the gut-brain axis.

What is the link between mood and sleep quality?

Mood and sleep quality are deeply connected. Poor sleep disrupts brain function, impacting emotional regulation and increasing stress or anxiety. Conversely, a positive mood supports better sleep by reducing stress hormones and promoting relaxation. Prioritizing quality sleep can improve mood, while managing stress and emotions fosters healthier sleep patterns, creating a beneficial cycle. Inevitably we all go through periods when our sleep is less than optimal, and I find a course of sleep probiotics help a lot. Do check with your doctor before starting any new supplement routines, as needed.

Can probiotics be taken at night

Yes, probiotics can be taken at night, and for some people, it may even be beneficial.

Why take probiotics at night?
Taking probiotics in the evening—especially after dinner—can support better absorption. At night, your digestive system slows down, which may give probiotic bacteria more time to settle in the gut.
For those taking probiotics for sleep support, stress relief, or mood balance, nighttime dosing may also align better with the body’s natural gut-brain signaling rhythms.

Is it better to take probiotics at night or in the morning?

There’s no one-size-fits-all answer. What’s most important is consistency. However:
Morning with breakfast helps if you’re using probiotics for digestion or immunity
Evening after dinner may support relaxation and gut repair overnight

Listen to your body and find what works best for your routine.

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