The latest research from Yakult reveals that getting enough sleep can support good gut health, but surprisingly, nearly one in three people are not aware of this connection.
It is well-known that a healthy gut produces melatonin, also known as the sleep hormone. However, the study found that four in 10 people (over 47 percent) are unaware of the link between gut health and melatonin.
Melatonin not only acts as a powerful antioxidant, but it also helps protect gut health.
Interestingly, many individuals tend to engage in less gut-friendly eating and drinking habits during the summer.
Among those who reported experiencing insufficient sleep, over half of them admitted to consuming more BBQ foods.
Furthermore, half of the participants acknowledged drinking more alcohol, 47 percent said they skip meals more often, and nearly eighteen percent consume fewer fruits and vegetables.
The research also discovered that summer is generally not conducive to good sleep, with a staggering 83 percent of respondents revealing that they get less than the recommended seven to nine hours of sleep per night. Moreover, nearly four in 10 individuals only manage an average of four to five hours of sleep.
When asked about the impact of disturbed sleep on daily life, over half of the participants reported experiencing mood changes in their relationships with family, partners, or colleagues. Additionally, 40 percent stated that they are unable to work effectively.
To help people improve their sleep quality and gut health this summer, Yakult has collaborated with sleep expert Tom Coleman.
Coleman stated, “This research highlights several factors that can disrupt our sleep in warmer temperatures, including hotter evenings, longer days, hay fever, noise, and changes to routine. Our core body temperature peaks at 5pm and needs to decrease by one to two degrees to achieve sleep, so it is important to try and cool down before bed.”
“The lack of sleep experienced during the summer months can lead to decreased energy levels, both physically and mentally. It can become more difficult to concentrate on daily tasks and can impact short-term memory and mood, making individuals irritable – especially in conjunction with higher temperatures. Getting a good night’s sleep can positively influence gut microbiota, and there are simple ways to take care of both during warmer weather,” Coleman added.
According to Coleman, practical steps to improve sleep quality include maintaining a healthy diet rich in whole grains, vegetables, healthy fats, and lean proteins.
These foods help support good gut health and ensure an adequate intake of nutrients associated with sleep, such as magnesium, zinc, vitamin B6, and vitamin B12, which are involved in the production and regulation of melatonin, the sleep hormone.
The author of ‘The Art of Sleeping’ and consultant nutritionist for Yakult, Rob Hobson, recommends magnesium as a must-have for summer travels to aid sleep.
He explained, “Magnesium activates the parasympathetic nervous system, which promotes relaxation. The mineral is found in dark green leafy vegetables, lentils, nuts, and seeds.”
“Tryptophan, found in oily fish, chicken, tofu, beans, and oats, helps produce melatonin in the brain. Foods rich in tryptophan can be combined with carbohydrates to enhance their absorption into the brain,” Hobson further added.
“Vitamin B6, present in chicken, salmon, chickpeas, lentils, avocado, and bananas, is also involved in melatonin production and the regulation of the sleep-wake cycle,” he continued.
“These foods can be incorporated into ‘summer sleep’ dishes, such as barbecued mackerel or salmon with savory rice, mango salsa, or jerk-marinated tofu steaks for a delicious meal. Serve these with a generous mixed leafy salad and chopped nuts and seeds for extra sleep nutrients and gut health benefits from their high fiber content,” Hobson concluded.
Other tips for improving sleep during the summer months
Exercise can contribute to better sleep, as research shows it reduces wake episodes, improves deep sleep, and decreases sleep latency.
Coleman suggests taking a post-dinner stroll during the lighter evenings, which can also help avoid unhealthy snacking.
For those who struggle with pollen allergies, Coleman recommends keeping windows shut at night and taking a warm shower before bed, as this creates a cooling effect in the body.
He also advises investing in blackout blinds or curtains to create a dark and quiet sleeping environment during the longer evenings. Additionally, wearing an eye mask can significantly improve sleep quality from the first night of use. Switching to crisp cotton sheets instead of feather duvets can help regulate body temperature at night.
According to Hobson, stress is one of the most common reasons for sleep disturbances. Anxiety related to stress can build up as individuals lie awake worrying about the following day. Although going on vacation is usually a happy occasion, it can also cause anxiety due to concerns about packing, traveling with children, or flying.
Hobson suggests practicing breathing exercises if individuals wake up feeling anxious or stressed. One simple exercise involves inhaling for six seconds, holding the breath for six seconds, exhaling for six seconds, and again holding the breath for six seconds. This exercise can be done anywhere, even on a plane.
“In fact, holidays abroad provide the perfect setting to find inner peace. Try breathing or mindfulness exercises at your preferred time of day in a quiet spot on the beach. Stress can also influence the gut by altering the composition of bacteria, which can affect eating behavior and mood,” Hobson advised.