Do you often have trouble sleeping through the night? If you're like many people, you may sometimes have trouble sleeping. You might toss and turn for hours before finally dozing off–or maybe you can't seem to fall asleep at all. You might be using this time to devour your favorite podcast in the wee hours of the morning when everyone else is asleep, but eventually, this disruptive sleep cycle will catch up to you. You might be experiencing brain fog or headaches, not to mention the unsightly dark circles under your eyes. If this sounds familiar, it's worth considering whether using probiotics for sleep support could be the answer to those sleepless nights.
Recent studies suggest that probiotics can improve your sleep, so adding them to your supplement routine might be a good way to support better sleep. Keep reading to learn more about the benefits of probiotics and sleep, as well as how to add them to your own routine.
Probiotics And Your Sleep Quality
If you have spent any time looking into sleep aids, you are probably somewhat familiar with melatonin, a hormone made by the pineal gland in the brain. You probably also know that this naturally produced hormone is responsible for regulating the sleep-wake cycle.
While researchers are continuing to study how good gut bacteria (also referred to as probiotics) and quality sleep are connected, there are many studies that suggest there is a viable connection. One recent study, conducted at the University of Verona in Italy, measured the improvement of sleep quality of thirty-eight male and female students. The experimental group of students took probiotics over a six-week period. At the conclusion of these six weeks, all students in the probiotic experimental group reported improved sleep quality.
LEARN MORE: 9 Benefits of Xyngular’s Complete Probiotic
Recent evidence also suggests that gut bacteria, or probiotics, produce sleep-related neurochemicals like serotonin and adenosine. These neurochemicals all play a role in healthy sleep cycles. In order to produce melatonin, your body requires a certain amount of serotonin, a hormone that aids “sleepiness.” Roughly 90% of serotonin production takes place in the gut. Adenosine is a neurochemical designed to make you feel more sleepy as nighttime approaches. You start your morning with relatively low levels of adenosine, but as the day progresses, adenosine levels peak, making you feel more sleepy. The microbes in your gut directly influence adenosine by breaking down the nutrients needed to create it.
Benefits Of Lactobacillus, Healthy Gut Flora Balance, And Your Sleep
Lactobacillus probiotics can act as an ally, fighting bravely against irregular sleep patterns. One study found that people who took a strain of Lactobacillus showed significantly improved sleep and deeper sleep, leading to fewer waking episodes during the night.
While there is still much to learn about gut health and sleep, what we do know is that they are definitely connected. A leading expert in the field, clinical psychologist Dr. Michael Breus, says that microbes in the gut produce sleep-regulating hormones, such as melatonin, serotonin and gamma aminobutyrid acid (GABA). Dr. Breus further explains that because microbes in the gut produce sleep-regulating hormones, gut health has a direct correlation to sleep-wake cycles.
Lactobacillus has many strains, and they are considered part of the “good” bacteria found in the digestive tract. Lactobacillus is often used to encourage good gut health and can help break down food, absorb nutrients, and fight off foreign invaders. You can find naturally occurring Lactobacillus in fermented foods like yogurt or sauerkraut, but Lactobacillus can also be found in supplements like our Complete Probiotic™. If you are not in the habit of eating fermented food, you might consider taking a Lactobacillus supplement–it’s one of the best probiotics for sleep. Not only can Lactobacillus help create a healthy gut, it can also help you fight irregular sleep patterns, by creating an environment that supports the production of sleep-aiding microbes like serotonin and melatonin.
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How To Get The Most Out Of Your Probiotic Supplement
You may be struggling to get the sleep you need, and after looking into sleep aids, you may have decided to give supplements a try. Your next question might be: is there a prescribed method for taking Lactobacillus in order to get optimal results? While there are some general guidelines, you will find that adding Lactobacillus supplements to your diet is not complicated.
With Or Without Food?
Lactobacillus probiotics survive best when taking up to 30 minutes before eating. We’re big fans of taking it first thing in the morning on an empty stomach to start your day, and then a healthy breakfast soon after.
Because this is still an emerging field of study, there is still limited research on this topic. We do know that probiotics are tested to ensure they can survive in your stomach and intestines. That said, taking probiotics and then eating specific foods right may optimize their desired effects. Lactobacillus probiotics might also survive best when taken with carbohydrates because Lactobacillus relies on glucose to survive when introduced into an acidic environment, such as your digestive tract.
Consistency Is The Key.
Regardless of whether you choose to take on the additional steps of taking your Lactobacillus supplement 30 minutes before breakfast or any meal, or with certain foods, consistency has proven to be the key. Making sure you take Lactobacillus consistently, over a long period of time, will help you maintain a healthy gut. It is well known that a healthy gut leads to many great benefits, one of which is possibly improving your sleep habits.
A Probiotic For Sleep Support And More . . .
While researchers are continuing to learn more about how flourishing gut biomes and good sleep are connected, it remains crystal clear that a strong correlation exists.
But did you know that poor sleep is linked with a number of health problems? Not getting enough shut-eye can impact everything from moodiness, irritability, weight gain, to even a weakened immune system. Research in this area is ongoing, but don’t let that stop you from reaping the benefits of good sleep now!
Xyngular products have your gut health covered. Xyngular’s Complete Probiotic was designed to get you that sleep you desperately need, but using probiotics to improve sleep can also have these additional benefits:
- Boost mood*
- Improve energy*
- Reduce stress*
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.