Most people know that there is a link between getting some restorative shut-eye and your overall health, but what many people don't realize is just how intricately connected the two are. Your digestion can be profoundly influenced by your sleep habits and vice versa. Let’s explore some of the ways that getting a good night’s sleep can improve your digestion.
Digestion And Sleep
According to the National Sleep Foundation, between 60 and 70 million Americans have a hard time getting a good night’s sleep. This may not seem surprising, but did you know that sleep can have a big impact on how you digest your food? Poor sleep can lead to all sorts of health challenges, including digestive issues. Your digestive system has the prestigious job of providing energy for every cell in your body. If you're struggling with digestion and sleep problems, it might be time to look at your digestive health.
Sleep And Its Effect On Digestion
The sleep-wake cycle is one of the most well-known circadian rhythms. Think of circadian rhythms as 24-hour cycles that are part of your body’s internal clock. During the day, exposure to light will send signals to your brain (often referred to as the “master clock”) aimed at keeping you alert and awake. At night, your brain produces melatonin, a naturally produced hormone that promotes sleep. In this way, your sleep-wake cycles are regulated by the brain to create a stable cycle of restorative rest and daytime activity.
These internal circadian rhythms, like the sleep-wake cycle, play a vital role in regulating all systems of the human body, and your digestive system is no exception. A recent study showed that disruption of sleep and circadian rhythms may increase vulnerability to digestive health. On the flip side, a healthy sleep cycle produces melatonin and prolactin, which have been found to improve the good bacteria in the intestine and help improve digestion.
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Can Poor Digestion Impact Your Sleep?
We hate to say it, but this question brings to mind the classic psychological debate of which comes first, the chicken or the egg? While it’s clear that good sleep impacts digestion, it’s not as clear in what ways poor digestion could affect your sleep-wake cycle. We also know that a diverse gut microbiome, teaming with good bacteria helps improve digestion, and a healthy gut helps many different body systems to operate effectively, which could also include your internal clock. Research in this area is ongoing, but if you want to play it safe, focusing on improving your digestive system will never lead you astray in your quest for good health, which includes getting a good night’s rest.
Can Poor Sleep Contribute To Weight Gain?
This is a great question, and the answer to it is backed by research. Evidence has connected disruption to your sleep-wake cycle with decreased metabolism and weight gain. In addition, poor sleep triggers a cortisol spike. Because cortisol is a stress hormone, it signals your body to conserve your energy for your waking hours, which means that you are more likely to hang onto fat. From teenagers to shift workers, a recent study shows that poor sleeping habits often lead to dysregulation in mood and metabolism and often lead to weight gain.
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7 Tips To Improve Digestion
It’s fair to say that good health ends and begins with good digestion. If you’re looking for simple ways you can improve your digestion, consider these seven tips to improve your digestive system.
Chew Your Food.
This might seem elementary, but saliva is full of enzymes that kick-start the digestion process. Chewing also triggers the stomach to start ramping up acid production. In our 24-7 society, you must proactively make an effort to slow down and chew!
Keep A Food Journal.
You can’t solve a problem until you understand what the problem is. Keeping a food journal will help you uncover foods that derail your digestive system.
Get Your Fluids.
Most of our digestive enzymes are water-based. By drinking plenty of fluids, especially water, during the day, you are helping your digestive system break down and move food more efficiently through your digestive tract.
Eat More Probiotics.
A healthy gut is a happy gut. Probiotics are full of live cultures that replenish and restore good bacteria. Fermented foods like yogurt and sauerkraut contain live bacteria cultures like the good bacteria naturally found in a diverse gut microbiome.
Eat More Prebiotics.
The fiber found in prebiotic foods, like bananas and avocados, provides the food for the good bacteria in your gut. Making sure the beneficial bacteria in your gut is well fed can improve your digestive function.
Practice Mindful Eating.
Like chewing, this may sound too simple to have a profound impact, but taking the time to eat mindfully is the first step toward good digestion. Most people eat their food while rushing, madly checking off items on their to-do lists. The nervous system has two modes of operation: fight or flight and rest and digest. So, slow down! Eating doesn't have to be a long, drawn-out affair–even just 10-15 minutes of focused, relaxed eating will help. Taking the time to eat in a relaxed state will help improve your digestion.
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Consider A Supplement.
We know how much time it takes to eat right, exercise, and check off everything on your to-do list. We had you in mind when we created our most comprehensive supplement kit, Xyngular X Advanced. Packed full of vital vitamins, minerals, and antioxidants, X Advanced might be just what you need to support your digestive system.
Do These 11 Things For Better Sleep
Create A Bedtime Routine
This simply equates to making a plan. Remember all those routines you had when you were a kid? Bathe, brush teeth, read a story, repeat? Well, routines work for adults, too. A routine will communicate to your body that it’s time to sleep. Try setting a bedtime or putting a reminder on your phone (or both!). You can also create relaxing bedtime rituals like taking a bath or reading a book that will prepare your body and mind for sleep.
Watch Your Caffeine Intake
It’s a well-known fact that caffeine is a stimulant. Drinking caffeinated soda, tea, coffee, or smoking before bed will only work against your internal sleep cycle. Try avoiding consuming these types of stimulants after 3 pm. If your bedtime routine includes a hot drink to soothe frazzled nerves, consider herbal tea or warm milk spiked with cinnamon, vanilla, and nutmeg.
Put Your Technology To Bed
Stop using electronic devices at least one hour before bedtime, and always before 10:00 pm. Set a time and stick with it. If you think you’ll be tempted by your smartphone notifications, set your phone to silent at bedtime or put your phone in another room altogether.
Listen To A Bedtime Story
Nowadays, even Alexa can tell you a bedtime story. But apart from her, there are many podcasts that tell calm and relaxing bedtime stories made just for adults. Listening to stories can distract you from thoughts or worries that might otherwise keep you up at night.
Don’t Exercise
This may seem counterintuitive, but exercising right before bedtime is another way to work against your internal sleep-wake cycle. When you exercise, your body releases adrenaline which is a stimulant–exactly what you don’t want. A good rule of thumb is to keep three hours between when you exercise and your bedtime. That said, exercising during the daytime is a great way to help your body be ready for sleep at night.
Practice Meditation
Along with stories, meditation is another powerful tool you can use to relax your mind and body. Calm minds tend to fall asleep faster and stay asleep longer. You can download music or meditation apps on your smartphone, like Calm or HeadSpace.
Soak Up Daylight
During the day, make sure to spend at least 30 minutes outside. Exposure to direct sunlight reinforces your body’s sleep-wake cycle. A recent study shows that people who are exposed to bright light during the day experience better sleep.
Avoid Blue Light
Blue light has a high frequency that makes your brain think it’s time to be alert. Electronic devices like computers, tablets, and smartphones emit high levels of blue light that disrupt your natural sleep-wake cycles by suppressing the production of melatonin.
Make Your Room Like A Bat Cave
When it comes to sleep, light can be your enemy. Even a little light can reduce the amount of melatonin your brain produces. Try to make your room as dark as possible so you can enjoy the benefits of deep, uninterrupted sleep.
Avoid Eating Late At Night
Eating a heavy meal late at night can lead to gastric reflux, making it difficult to fall asleep. Keep your evening meal light, and you will feel more refreshed in the morning. Eating a lighter dinner and not snacking late into the evening hours allows your body to focus on renewing and repairing itself, rather than working doggedly on breaking down heavy food.
Explore A Supplement
Supplements are an efficient way to get the vitamins and minerals you need without all the hassle. Our Advanced X kit is loaded with antioxidants and includes our digestive powerhouse duo Complete Probiotic and Complete Collagen to support healthy digestion.
Can’t Sleep? It Could Be A Digestive Problem
The internal clock that regulates your sleep-wake cycle plays a vital role in regulating all systems of the human body, and your digestive system is no exception. Life is becoming increasingly complicated, and good sleep is absolutely essential for good health.
If you are looking for a supplement that can help, Xyngular Advanced X was created just for you. Packed with essential vitamins, minerals, and antioxidants to support everyday health, the Advanced X kit also includes Complete Collagen and Complete Probiotic. We’ve intentionally included the Lactobacillus strain in our Complete Probiotic because Lactobacillus is shown to significantly improve sleep patterns. Xyngular Advanced X is a well-rounded supplement that supports everyday health while bringing you one step closer to a peaceful, dreamless sleep.*
START SLEEPING (AND DIGESTING) BETTER TODAY
Order our X Advanced kit by reaching out to your Xyngular distributor, by logging in to your Xyngular account, or call us at 801.756.8808 today!
*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.
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