I’ve said many times that gut health is the key to overall health, but did you know that how well you sleep affects your gut too? When we sleep, it’s time for our body to repair and restore itself, and that includes our gut. After a night of restless sleep, the negative impact can be more than just a dip in your energy levels. Poor gut health and digestive discomfort can actually be made worse by not having enough sleep or getting poor-quality sleep.

It all comes down to the gut-brain axis, the fascinating connection between your gut and your brain. When you don’t get the rest you need, the effect on your microbiome can cause your gut to feel bloated, sluggish, and struggling to do its job properly. The good news is that some simple changes to your bedtime routine can help support your digestive health while you rest—and it’s easier than you think.

Sleep is when some of the most important repair and restoration processes take place, and your gut relies heavily on this time to stay healthy. Without enough quality sleep, your gut microbiome—those trillions of helpful bacteria in your digestive system—can fall out of balance, leading to issues like bloating, inflammation, and even a weakened immune system.

Poor sleep quality is a key driver of dysbiosis, the scientific term for an unbalanced gut. The lack of sleep can create an imbalance that can cause digestive discomfort, leave you feeling sluggish, and even increase your stress levels. On the other hand, when you prioritise regular, restorative sleep, you give your gut and your microbes a chance to heal and thrive.

Good sleep doesn’t just maintain balance in your microbiome—it also improves microbiome diversity, which is a key marker of gut health. A diverse population of different types of bacteria and other gut microbes means it is less likely that one species will become dominant, and this helps to maintain a healthy balance. With a diverse microbiome your gut is a healthier environment and your digestion can run smoothly, supporting your immune system, as well as contributing to your overall sense of well-being.

Improving your sleep starts with transforming your bedroom into a restful sanctuary—a space that signals to your body that it’s time to relax. Think of it as setting the stage for quality rest. Here’s how I’ve done it:

• Cool and dark: A room temperature of 16–18°C is perfect for drifting off easily. Using blackout curtains helps to block out light and creates a soothing, restful sleep space. Darkness helps to regulate your melatonin levels, the sleep hormone that plays such a crucial role in your circadian clock.
• Minimise noise: If external sounds keep you up, you can try earplugs or perhaps a fan or a white noise machine to help your mind unwind and settle into a calm state. It might sound counter intuitive but I find that listening to audiobooks sends me straight off to sleep. Just remember to set a timer on your app so that it turns off.
• Avoid screens before bed: The blue light from your phone or other devices can disrupt your sleep hormones, keeping you awake longer. If blue light interferes with melatonin production, it makes it harder for your brain to recognise it’s time to sleep. It’s best to switch off all your devices at least an hour before bed and opt for a book or a calming playlist instead.
• Stick to a consistent bedtime: Try going to bed and waking up at the same time every day—even at weekends—this helps to regulate your sleep-wake cycle. A consistent routine improves the quality of sleep, and makes it easier to fall asleep and to stay asleep.

Don’t forget to pay attention to factors like alcohol intake and your diet. Contrary to popular opinion alcohol does not help your sleep. Alcohol can interfere with sufficient sleep by disrupting the most restorative deep sleep stages. Meanwhile, consuming foods rich in key nutrients like magnesium can naturally support relaxation and better sleep.

Herbal remedies such as passionflower, hops, chamomile or lavender are traditional calming or gently sedating herbs to help people get a good nights sleep.

When your bedroom is a restful haven and your routines support healthy sleep, you’ll set yourself up for a night of truly restorative rest—benefitting not just your mind but your gut health too.

What you do in the hours before bedtime can have a big impact on your sleep quality and your gut health. Building a few simple pre-sleep habits into your evening routine can set the stage for better rest and digestion.

Start by avoiding heavy meals or caffeine within a few hours of bedtime. Both can disrupt your sleep and leave you feeling restless. I try to finish dinner at least 2–3 hours before bed to give my body time to digest. If I need a snack later in the evening, I reach for gut-friendly options like a banana or a handful of nuts. Bananas are a great source of fibre to support digestion and magnesium to help relax muscles.

To prepare for rest and recovery, take a few moments to relax your body and mind. Gentle rituals like yoga, light stretching, or breathing exercises can help reduce stress levels and signal to your body that it’s time to wind down. Slow, deep breaths can help to trigger your body’s relaxation response. Find what works for you. I’ve found that journalling or practising stress management techniques before bed also helps to calm my mind and create a sense of ease.

By building these simple routines into your evenings, you’ll not only support better sleep but also give your gut the chance to rest, recover, and thrive.

When it comes to digestion, sleep is like your body’s repair and maintenance window. While you rest, your gut gets to restore itself, repair the gut lining, and support a healthy microbiome. This is why getting 7–9 hours of sufficient quality sleep is so important—it gives your gut the time it needs to do its best work.

To maintain regular sleep patterns and improve your sleep routine, there are a few simple steps you can take:

• Track your sleep: Using modern technology such as a sleep app can transform how you view your sleep time. A sleep app can help you to monitor your sleep patterns and spot areas for improvement so that you can plan for adequate sleep.
• Avoid alcohol before bed: Alcohol can interfere with the deep sleep stages your body relies on for recovery.
• Consider magnesium supplements: Magnesium is well known for its calming and muscle relaxing benefits. Probably the best form for this is magnesium glycinate, which is often recommended for making it easier to drift into restorative sleep.

It’s not just about avoiding sleep deprivation though. Supporting your gut in other ways will amplify the benefits. Incorporate probiotic supplements and fermented foods, like yoghurt and sauerkraut, into your diet to promote beneficial bacteria. Pair these with prebiotics (like garlic or asparagus) and focus on a generally healthy diet with plenty of fibre and colourful fruits and vegetables.

Don’t forget to move regularly, as exercise aids both digestion and sleep, and make time to manage stress. But make sure to have a break of 1-2 hours after exercise before going to sleep.

The connection between chronic stress and the gut can disrupt both your sleep and gut health by triggering the release of stress hormones. Keeping stress in check will support both your regular sleep patterns and your gut health.

If you decide to make changes to your routine, it is best to make those changes over a few weeks to allow your internal clock to adjust. Prioritise a consistent sleep routine by adding in some of the tips in this article. This can help you to look after your gut and your mental health and you’ll create the perfect environment for better digestion and overall well-being.