Can’t Sleep? How Gut Health May Be the Missing Link

Tired But Wired? Your Gut Might Be to Blame

If you’re lying awake at 3 a.m., replaying your to-do list or feeling wired despite being exhausted, the culprit might be your gut.

That’s right—gut health and sleep are deeply connected, and an imbalanced gut could be sabotaging your rest.

The gut and brain communicate constantly through the gut-brain axis, and when that relationship is disrupted, sleep problems like insomnia, restless nights, or early waking often follow.

Your Gut Produces Sleep-Regulating Chemicals

Neurotransmitters like serotonin and GABA are essential for winding down at night. Serotonin is the precursor to melatonin, the hormone that regulates your circadian rhythm.

But here’s the surprise:  Up to 90% of serotonin is made in your gut.

Certain beneficial gut bacteria also help produce GABA, a calming neurotransmitter that quiets a racing mind. When your gut is inflamed, leaky, or imbalanced, it may struggle to produce enough of these vital compounds.

Why Melatonin Alone May Not Work

While melatonin supplements can help temporarily, they don’t address the root issue if your gut isn’t producing enough serotonin.

Plus, your gut has its own circadian rhythm—and it’s influenced by your diet, stress levels, and sleep patterns. When that rhythm is off, it can throw off your sleep in return.

4 Ways to Improve Sleep Through Gut Health

1. Feed Your Microbiome

A fiber-rich diet supports a diverse and balanced microbiome. Add more prebiotic foods like garlic, onions, oats, and green bananas. Consider a multi-strain probiotic for extra support.

2. Soothe the Gut-Brain Loop

Support your nervous system with calming supplements like GABA, L-theanine, or low-dose melatonin. Herbal teas with chamomile or lemon balm also calm the gut-brain axis naturally.

3. Balance Blood Sugar Before Bed

Nighttime blood sugar crashes can spike cortisol, waking you up at odd hours. Try a light protein-fat snack before bed, like a spoonful of nut butter or a boiled egg.

4. Optimize Sleep Hygiene

Help your body wind down with a cool, dark room, white noise, and screen-free time before bed. A magnesium bath can relax your muscles and support both your nervous system and gut rhythm.

The Sleep-Gut Connection Is Real

If you’ve been chasing better sleep with no success, don’t overlook your gut. Restoring gut balance—through food, rhythm, and calm—may be the key to finally getting deep, restorative rest. Want help getting started? Download our Better Sleep Blueprint here or watch my full YouTube video.