Did you see the interesting show on the BBC last night about sleep? This programme, titled “The Truth about Sleep”, with Dr Michael Mosley, looked into things like the diet, lifestyle factors, as well as gut bacteria and prebiotic fibres - discussing the way they can affect and possibly increase our sleep quality.

Prebiotics could improve sleep quality
Prebiotics could improve sleep quality

This is a topic I’m quite keen on as sleep is an important aspect of our lives, yet so many of us don’t always get enough of it. One of the things that caught my attention was the importance of your gut microbiome and their influence on sleep!

We are aware that stress could have an effect on our microbiome and lead to dysbiosis (an imbalance of good & bad bacteria) in the gut, which could in turn affect our sleep cycle. Diets rich in prebiotics are thought to help with improving the amount and growth of beneficial bacteria in the gut - which in turn reduces stress linked to sleep deprivation in many people. As the research into prebiotics and sleep is still in its infancy, it was great seeing some new research about this theory and see it tested on Michael Mosley.

The study

A recent murine study by Thompson et al (2017) -from the University of Colorado1- looked into this theory, which is what prompted the experiment done by Dr Mosley in this TV program.

There is a possible link between prebiotics, probiotics and sleep

This study found that rats fed with a diet rich in prebiotics, had an increase in the beneficial bacteria in their gut flora after 4 weeks of having a high prebiotic diet. What’s more is, these rats had better quality of sleep compared to the other control rats. This result suggests that the prebiotics caused an increase in the beneficial bacteria in the gut which inadvertently helped with improving sleep 1.

Prebiotic fibres are food sources that feed probiotics (friendly bacteria). So it is not surprising that introducing prebiotics had this same effect on Dr Mosley. His little experiment just goes to show that there is a possible link between prebiotics, probiotics and sleep.

Another interesting point taken from this program is, when we get less sleep, specific gut bacteria become quite active and promote increased absorption of calories and energy uptake from foods 2. The concentration of these strains of bacteria is higher in obese individuals. Sleep deprivation also causes the body to increases the secretion of hormones like ghrelin-also known as a “hunger hormone”. With this hormone promoting the need to eat more and our gut bacteria stimulating increased calorie intake, this could mean there is a possible link between gut flora, sleep deprivation and obesity3.

Foods like lentils, chickpea, green peas and artichokes are great natural sources of prebiotics

How might prebiotics help with sleep?

When probiotics feed on and break down prebiotic fibres, the metabolic by-products, which includes molecules like short-chain fatty acids, could affect the brain positively. Also, the increase in beneficial bacteria as a result of increased nourishment in the form of prebiotics could have an effect on the brain and sleep. This demonstrates that both probiotics (friendly bacteria) and prebiotics play an important role in improving our gut health and sleep.

Although the study found promising results and the prebiotics seemed to help Dr Mosley, it's important to take these results with a pinch of salt. Firstly, because the research was carried out on rats and the effects on humans isn't known, we can't be certain that the results can be replicated in a human study. And while it worked great for Dr Mosley, more large-scale human studies would need to be done in order to establish a significant link.

So what now?

With that being said, I’m sure the next question on our minds is, how can I get these prebiotics to improve my overall health and sleep? It can be quite confusing choosing a product to recommend, or finding the best way to introduce more friendly bacteria to our guts, as we all have unique gut microbiomes.

Whilst not the product taken in the programme, our 'Bifidobacteria & fibre' contains high levels of prebiotics. Supporting gut health means finding the most suitable type of friendly bacteria for every individual. Our FAQ, 'Are all types (strains) of friendly bacteria the same?' goes into further detail about the importance of getting the right bacteria depending on need.

Have a look at the following links to find out more about prebiotics and how our products can help;

What are Prebiotics? (and where to find them)

Probiotics and Prebiotics

Does a lack of sleep affect our gut bacteria?


References

1 R. S. Thompson, R. Roller, A. Mika, B. N. Greenwood, R. Knight, M. Chichlowski, B. M. Berg and M. Fleshner, "Dietary Prebiotics and Bioactive Milk Fractions Improve NREM Sleep, Enhance REM Sleep Rebound and Attenuate the Stress-Induced Decrease in Diurnal Temperature and Gut Microbial Alpha Diversity," Frontiers in Behavioural Neuroscience , vol. 10, pp. 1-16, 2017.

2 The truth about sleep. [TV series]. UK: BBC, 2017.

3 F. Hu, Obesity Epidemiology, Boston: Oxford University press, 2008.

Comments

  • What supplement was used in the program. He only needed one sachet at bed time. I would like to take what the doctor took himself. Thank you
    Awaiting your reply.

  • Response from OptiBac Probiotics

    Dear Cary,

    Thank you for your comments.

    We didn't conduct this study, and weren't involved in the making of the television programme, so we don't actually know which product was taken.

    But you can take a look at the study which prompted the doctor to try the prebiotic, as this outlines the ingredients of the supplement which was given to the rats as part of the research. Here is a link to the study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5223485/

    The research is still in the preliminary stages, but was certainly very interesting and as prebiotics are generally very safe for mosty people to take, I'd say that there is no harm in trying them for this purpose and seeing if they work for you.

    As a result of the programme, we have had numerous customers approach us to ask if any of our products contain prebiotics, and if they would be suitable to take at a dose of one sachet before bed. The good news is that we do have a product called Bifidobacteria & fibre which contains 4g of prebiotics, and is perfect to take in water before you go to bed.

    https://www.optibacprobiotics.co.uk/shop/bifidobacteria-fibre

    I hope this is helpful, and do come back and let us know how you get on if you decide to try prebiotics for sleep!

    Best wishes,

    Kerry
    Nutritional Advisor

  • I just starting taking a prebiotic and my sleep has been disrupted. I will start taking it with breakfast instead of dinner and will see how I am after a month when the full effect has kicked in. When I gave up gluten and dairy I did sleep better at first. I have always thought that the gut has a lot to do with sleep and mental health.

  • Response from OptiBac Probiotics

    Thank you for sharing your experience.

    We generally recommend that most of our own products are taken at breakfast time for best results, though of course we don't specifically recommend them for sleep disorders as suggested in the T.V. programme. We have had many customers who have chosen to try our 'Bifidobacteria & fibre' for this purpose, and this product is fine to take before bed if desired.

    Kind regards,

    Kerry

  • Hi,
    I have narcolepsy with cataplay, I suffer with night terrors but normally wake up felling like am floating then am paralysed. I have tried xyrem twice but the second time it made my night terrors worst, my cataplexy is the worst at the moment I constantly drop when laughing, or a new one, shouting. Can anyone please suggest anything that might help, I have tried all the drugs available to me. I managed my narcolepsy using provigal.
    Thanks Gemma

  • Response from OptiBac Probiotics

    Hi Gemma,

    So sorry that you are suffering with this complaint. Obviously we can't offer you any medical advice, as prebiotics are very safe substances you could certainly try adding them to your health regime.

    Let us know how you get on.

    Wishing you all the best,

    Kerry

  • Hi the product the doctor took was called inulin. I take 1 tea spoon during the day doing it this way the satchel last about 6 weeks I have been taken it for over 2 weeks now and it has had a massive effect on my sleep quality. I wake up now feeling that I have slept instead of that drained unmotivated just get through the day feeling , it says to take 3 times a day but it can make you go to the toilet a lot taking 3 a day , 1 for me is enough doesn't have to be taken before bed - I take during the day and sleep 100% better ,

    Hope this helps 😁

  • Response from OptiBac Probiotics

    Hi Vinny,

    Thank you for sharing your experience with our readers.
    It's great that you have found some benefit from taking a natural product.

    We do suggest to our customers that they can take between 1-4 sachets of our 'Bifidobacteria & fibre' product, which is the product that contains the most prebiotics in our range'. For some people 1 sachet is enough for their needs, whereas others may need to take up to 4.

    I hope that the prebiotics continue to offer you some benefits.

    Best wishes,

    Kerry

  • I have suffered from severe insomnia since April 1993. I recently visited a homeopathic nutritionist who said I tested positive for an intolerance of yeast which had affected my central nervous system. I now eat nothing with either yeast or sugar ( which feeds the yeast) and feel and sleep better than I have done for years. I take a good bacteria supplement and as I always have done, only eat fresh and unprocessed food but clearing the yeast was an effort worth doing.



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