Sleep and gut health are in a constant tug-of-war, with each affecting the other.

In this episode, we unpack how poor sleep can inflame your gut (hello, GERD and IBS flare-ups), disrupt hormones like leptin and ghrelin, and fuel cravings.

At the same time, an unhealthy gut can disturb your circadian rhythm, trigger insomnia, and even contribute to sleep apnea.

We spotlight key gut bacteria tied to better ZZZ’s (like Lachnospiraceae and Odoribacter), and caution about sleep-disrupting microbes like Selenomonadales. The good news? You don’t have to pick sides—you can create harmony by supporting both sleep and gut health!

Top 3 diet tweaks for better sleep–and gut health:

1. Add tryptophan-rich foods (almonds, lentils, oats) to nourish gut bacteria that support serotonin/melatonin production.
2. Boost fiber intake through a variety of colorful fruits, veggies, and grains—perfect for gut—and are sleep-friendly.
3. Cut refined carbs and sugar, opting for gut-and-sleep-approved swaps like “nice cream” from frozen bananas, cherries, almond butter & cocoa.

Bonus resources: grab my Sleep Cheat Sheet and No-Plan Pantry Guide to put these ideas into action—and check out the Kickstart to Healthy Habits mini‑course for extra support on building healthy habits that last.

Eat Better; Sleep Better by Dr. Marie-Pierre St-Onge

Related episodes:

Meet the Microbes 101

Prebiotics and Probiotics

The secret to staying on a diet