Insomnia affects millions of Americans each year and can have negative health consequences such as increased stress levels, decreased cognitive function, and even an increased risk of chronic diseases such as heart disease and diabetes.
While there are various methods to treat insomnia, such as medications and lifestyle changes, many people turn to natural remedies such as probiotics. But what are probiotics and how can they help improve sleep?
What are probiotics?
Probiotics are live bacteria and yeasts that are beneficial to health, especially to the digestive system. Although we normally think of bacteria as harmful, the truth is that our body is full of trillions of microorganisms, both good and bad. Probiotics help maintain a healthy balance of these microorganisms, promoting a healthy gut and immune system.
There are many different strains of probiotics, each with its benefits.
How can probiotics help with insomnia?
While the connection between gut health and sleep may not be obvious at first glance, research has shown that there is a strong link between the two. A healthy gut microbiome can help regulate the body's response to stress, which in turn can help improve sleep quality.
Probiotics can help promote a healthy gut microbiome by increasing the levels of beneficial bacteria in the gut. Some strains of probiotics have been shown to have a particularly positive effect on sleep quality:
- Lactobacillus acidophilus: This strain of probiotics has been shown to have a positive impact on sleep quality in multiple studies. One study showed that taking Lactobacillus acidophilus for 8 weeks improved both the duration and quality of sleep in a group of healthy adults.
- Bifidobacterium bifidum: This probiotic strain has been shown to have a positive impact on sleep in animal studies. One study found that supplementation with Bifidobacterium bifidum improved sleep quality in mice by increasing the production of certain neurotransmitters in the brain.
- Lactobacillus rhamnosus: This probiotic strain has been shown to have a positive impact on both sleep quality and stress levels. One study showed that taking Lactobacillus rhamnosus for 4 weeks improved both sleep quality and the body's response to stress in a group of healthy adults.
What is the relationship between the gut to insomnia?
There is evidence to suggest that sleep abnormalities may influence the course of some chronic inflammatory diseases, including inflammatory bowel disease.
According to a review published in the journal Inflammation Research in 2007, patients with IBD show higher rates of sleep disturbances than healthy controls, such as:
- Prolonged sleep latency
- More frequent sleep fragmentation
- Use of sleeping pills
- Decreased energy during the day, increased fatigue, and poor sleep quality
- Increased fatigue
- Poor overall sleep quality.
Sleep problems also affect gastroesophageal reflux disease, irritable bowel syndrome (IBS), and functional dyspepsia (FD). Gastrointestinal discomfort is associated with sleep abnormalities.
How to choose the right probiotic for insomnia?
If you want to try probiotics to improve sleep, it is important to choose the right strain. Although the strains listed above have been shown to have a positive effect on sleep quality, it is important to keep in mind that not all probiotics are the same.
When selecting a probiotic supplement, look for a product that contains a high number of live bacteria (at least 1 billion CFU).
If you suffer from insomnia and are looking for a natural solution, you may be interested in taking probiotics. The evidence available so far suggests that probiotics may help promote a healthy gut microbiome and improve sleep quality.
When choosing a probiotic supplement, look for a product that contains a high number of live bacteria. And remember that while probiotics can be helpful, it's important to also address any underlying issues that may be contributing to your insomnia.
The best probiotic option you can find is Xaviax's MGF, which contains Lactobacillus Rhamnosus, one of the most recognized strains for treating insomnia. You can find this probiotic added with Agave Inulin as a prebiotic, as well as Magnesium and Folic Acid as a nutrient to enhance its effects.
The presentation of XAVIAX products is a Biogel with a delicious flavor that keeps probiotics alive and metabolically active, so they can work from the moment they touch the mouth and colonize the digestive system completely.