These foods could be the secret to good sleep

you can think good sleep This happens in your brain, but restorative sleep actually starts much lower in the body: in the intestine,

The community of trillions of microorganisms living in your digestive system is called gut microbiomePlays a powerful role in regulating sleep quality, mood, and overall well-being. When gut microbiome Balanced and healthy, sleep begins. When it is interrupted, insomniaRestless nights and poor sleep cycles appear frequently.

Intestine and the brain communicate continuously through the gut-brain axis. This communication network includes nerves, hormones, and immune signals.

The best-known part of this system is the vagus nerve, which acts like a two-way communication line carrying information between the gut and the brain. Researchers are still studying how important the vagus nerve is to sleep, but evidence suggests that strong vagal activity supports a calm nervous system state, stable heart rhythm, and smooth transition into rest.

Because of this close connection, changes in the gut impact how the brain regulates stress, mood, and sleep.

So, how does the gut actually transmit these signals to the brain?

Gut microbes do more than digest food. They produce neurotransmitters and metabolites that affect sleep-related hormones. Metabolites are small chemical by-products that are formed when microbes break down food or interact with each other. Many of these compounds can affect inflammation, hormone production, and the body’s internal clock. When the gut is in balance, these substances send steady, calming signals that support regular sleep. When the microbiome becomes unbalanced, called dysbiosis, this messaging system becomes unreliable.

The gut also produces several key chemicals related to sleep. For example, serotonin regulates mood and helps set the sleep-wake cycle. Most of the body’s serotonin is produced in the gut, and healthy bacteria help keep its production stable. Melatonin, which makes you feel sleepy at night, is produced not only in the pineal gland but throughout the digestive system. The gut helps convert serotonin into melatonin, so its condition directly determines how efficiently this happens.

The gut also supports the production of GABA (gamma-aminobutyric acid), a calming neurotransmitter produced by certain beneficial microbes. GABA calms the nervous system and signals that the body is safe enough to rest. Together, these chemicals form part of the body’s circadian rhythm, the internal 24-hour cycle that regulates sleep, appetite, hormones, and temperature. When harmful bacteria take over, that rhythm becomes less stable, which can contribute to insomnia, anxiety at bedtime, and fragmented sleep.

Another major pathway linking the gut and sleep is inflammation. A healthy gut maintains a balanced immune response. It does this by protecting the lining of the gut, hosting microbes that regulate immune activity, and producing compounds that calm inflammatory responses. If dysbiosis develops or a poor diet irritates the intestinal lining, gaps can form between the cells of the intestinal wall. This allows inflammatory molecules to enter the bloodstream, causing long-term, low-grade inflammation.

Inflammation is known to interfere with sleep regulation. This disrupts the brain’s ability to coordinate smooth transitions between sleep stages because the inflammatory chemicals affect the same areas of the brain that regulate alertness and rest. People with inflammatory bowel conditions often experience this in very practical ways.

Irritable bowel syndrome, food sensitivities or increased intestinal permeability, often called leaky gut, all involve irritation or loosening of the intestinal lining. This allows immune-triggering substances to enter the bloodstream more easily, increasing inflammation and disrupting sleep. Inflammation also increases levels of the stress hormone cortisol, causing the body to feel ready for action instead of rest.

Stress, sleep, and gut health constantly reinforce each other. Stress alters the gut microbiome by reducing beneficial microbes and increasing inflammatory compounds. A disrupted gut sends distress signals to the brain, increasing anxiety and disrupting sleep. Poor sleep further increases cortisol, worsening gut imbalance. This creates a cycle that can be difficult to break unless the gut is supported.

Strengthening the gut can significantly improve sleep, and the changes don’t need to be complicated. Eating prebiotic and probiotic foods, especially fermented foods, supports beneficial microbes because fermentation creates live cultures that help repopulate the gut. Reducing sugar and ultra-processed foods reduces inflammation and prevents dysbiosis because these foods promote bacteria that promote inflammation or produce inflammatory byproducts.

Keeping consistent meal times helps the gut maintain a steady daily rhythm because the digestive system has its own internal clock. Managing stress makes a difference. Staying well hydrated helps the gut microbiome because fluid supports digestion, nutrient transport, and the mucus layer that protects the gut lining. Together, these changes create a more stable gut environment that supports deeper and more restful sleep.

Good sleep doesn’t start as soon as you climb into bed. It starts long before that, shaped by gut health and the messages sent to the brain throughout the day. When the gut is supported and balanced, the body is better able to settle, heal, and shift into rhythms that naturally improve sleep.