Sleep is essential for our overall well-being, but for many of us, a good night's sleep can be elusive. If you find yourself tossing and turning, unable to fall asleep or stay asleep, there might be a surprising culprit to blame – your gut health.
Recent studies have revealed a fascinating connection between gut health and the production of melatonin, the hormone that regulates our sleep-wake cycle.
The gut is home to trillions of bacteria, collectively known as the gut microbiome, which play a crucial role in maintaining a healthy digestive system. However, these microbes also have an impact on our sleep patterns.
If you're tired of restless nights and are eager to sleep soundly, join us as we uncover the key link between gut health and melatonin production, and the proactive steps you can take to improve your gut health and enjoy a more restful sleep!
The role of melatonin in regulating sleep-wake cycles
Melatonin is a hormone produced by the pineal gland, a small endocrine gland located in the brain. This remarkable hormone plays a crucial role in regulating our sleep-wake cycles, also known as the circadian rhythm.
Melatonin is also a powerful modulator of inflammation and oxidative stress, and energy metabolism. This means it helps to calm down inflammation in the body, protects cells from damage, and supports healthy energy levels.
The production and release of melatonin are closely tied to the natural light-dark cycle. During the day, when the body is exposed to natural or artificial light, the pineal gland is suppressed, and melatonin levels remain low. However, as the sun sets and darkness falls, the pineal gland is stimulated, and it begins to secrete melatonin, signalling to the body that it's time to wind down and prepare for sleep.
This natural ebb and flow of melatonin levels is what helps us feel sleepy in the evening and alert during the day. Melatonin not only initiates the sleep process but also helps maintain a consistent sleep-wake cycle, ensuring that we get the quality and quantity of sleep our bodies need to function optimally.
When melatonin production is disrupted, it can lead to a variety of sleep-related issues, from difficulty falling asleep to poor sleep quality and daytime fatigue.
TIP: If your alarm is waking you up from sleep each day it is likely that you are chronically sleep deprived. Check if your evening routine is supporting you getting into bed at a time that will allow you 8 hours before waking.
Gut health and melatonin production: The science behind the connection
The influence of the gut microbiome extends far beyond the digestive tract, as it has been shown to impact various aspects of our overall health, including sleep.
One of the key ways in which the gut microbiome influences melatonin production is through the synthesis of tryptophan, an essential amino acid that serves as a precursor for melatonin. Certain gut bacteria possess the ability to convert tryptophan into serotonin, which can then be further converted into melatonin by the pineal gland.
The gut though is also a major site of melatonin synthesis, with some studies finding melatonin levels at least 400 times greater than in the pineal gland (another site of melatonin production).
The gut microbiome can also influence the activity of the enzymes responsible for melatonin synthesis. Some gut bacteria have been found to enhance the activity of these enzymes, leading to increased melatonin production. Conversely, an imbalance or disruption in the gut microbiome, known as dysbiosis, can impair the body's ability to produce melatonin, contributing to sleep disturbances.
Maintaining a healthy gut is essential for optimal melatonin synthesis and sleep regulation.
Prebiotics promote melatonin production and enhance sleep quality
Given the strong link between gut health and melatonin production, it's not surprising that the foods and supplements we consume can have a significant impact on our sleep quality. One group of gut-friendly compounds that have garnered attention for their potential to enhance melatonin production and sleep are prebiotics.
Prebiotics are a type of dietary fibre that serve as food for the beneficial bacteria in our gut. These non-digestible carbohydrates, such as inulin, galacto-oligosaccharides, and resistant starch, are fermented by the gut microbiome, promoting the growth and activity of probiotic bacteria. As these beneficial bacteria thrive, they can contribute to the production of melatonin, leading to improved sleep quality.
Our key prebiotic in Cacao latte has been clinically shown to significantly improve scores for sleepiness on rising and initiation and maintenance of sleep compared to the placebo group (Abe et al, 2024). This led to significant improvements in mental clarity, reduced stress levels, decreased irritability, and improved ability to concentrate.
Our Cacao Latte prebiotic has been clinically shown to significantly:
29% decrease in time to sleep
30% increase in refreshment upon waking
25% decrease in fatigue upon waking
The mechanisms by which our proven prebiotic in Cacao Latte influence melatonin production are multifaceted. In addition to serving as a food source for beneficial gut bacteria, prebiotics can also modulate the activity of enzymes involved in melatonin synthesis. Furthermore, the fermentation of prebiotics can lead to the production of short-chain fatty acids, which have been shown to have a positive impact on sleep regulation.
By incorporating Cacao Latte into your day you can support the growth of a healthy gut microbiome and potentially enhance your melatonin production, leading to better sleep quality and duration.
TIP: Just four weeks of daily Cacao Latte promotes the growth of beneficial species in your microbiome to significantly reduce time to fall asleep, increase refreshment upon waking and decrease fatigue- no matter what time of day you have it!
The importance of prioritising gut health for better sleep
The gut microbiome plays a pivotal role in the synthesis and regulation of melatonin, the hormone that governs our sleep-wake cycles.
By nurturing a healthy gut you can support the growth and activity of beneficial gut bacteria, which in turn can enhance melatonin production and improve sleep quality. Additionally, adopting lifestyle habits that promote gut health, such as stress management, regular exercise, and proper light exposure, can further optimize your body's ability to produce and utilise melatonin effectively.
As we continue to unravel the intricate relationship between the gut and sleep, it's clear that prioritising gut health should be a key focus for anyone struggling with sleep-related issues. By taking a holistic approach to gut health and melatonin production, you can unlock the path to better, more restful sleep and enjoy the numerous benefits that come with it, from improved cognitive function, insulin sensitivity and weight management, better mood and balanced sex hormones.
Strategies that support sleep, promote microbiome diversity, enhance intestinal integrity, and reduce inflammation all support melatonin production.
If you're ready to sleep like a baby and wake up feeling refreshed and energised, start by nurturing your gut microbiome.
References
Abe et al, J Clin Biochem Nutr 72 (2) 2023
Abe et al, Nutrients 16 (8) 2024
Bonmati-Carrion et al, Antioxidants 13 (1) 2024
