i have listened to past interviews with you, obviously, and i feel like you said something to the effect of that you’ve made every mistake in the book when it comes to gut health. as a mentee to her, she was my practitioner, and i think the two things that we put in were – i think it wasn’t even a probiotic at the time. it’s so funny about the appendicitis because you just helped me remember one of my own health memories and connect a dot that i haven’t thought about in years. we are talking about the gut and sleep and why sleep is so important for gut healing but then also why a damaged gut might hurt our ability to sleep. i think a lot of the times we think about getting great sleep is, oh, it’s what we do before we go to bed. it really has a little bit more to do with our natural rhythms and eating according to that, but that was just a digression. jennifer: our body has this wonderful system of feedback loops, and in this case, it’s more of a – we want to think of it more as a negative system of feedback loops. i also think that we have to flip it and look at it as something that can empower us, and think that, well, if i improve one thing, it’s going to improve the rest of it. that’s essentially what i was doing with my year of health is really trying to focus in on what the pillars were, and obviously, i had a whole month dedicated to sleep. i think, when we think of the endocrine system, we tend to just think in terms of our reproductive system, but actually, the endocrine system is – it really governs everything that we’re doing. what it really is is that we don’t just want to think about banishing blue light or limiting blue light in the evening. one of the things that i always tell people because i do actually weirdly get asked about this a lot is to take it in the morning to facilitate the wakeup process. i know you have lots of tips for what to do throughout the day. you want to wake up, and you want to open all of the curtains. you don’t want to associate your bed and your bedroom with the place that you cannot get to sleep. then we get to the point which makes people consider as adrenal fatigue or what we also know as burnout where we’re not producing – and it’s usually a combination of the two. jennifer: in the morning, if we have great thyroid and adrenal health, we’re going to have a cup of coffee.
jennifer: exactly, one, it’s getting the minerals to stay in our body, and sometimes that has to do with an electrolyte balance. that is the time that we have to get up, and we have to move around. jennifer: yeah, so i think really looking at – the other thing that we really want to be thinking about during the day is managing and mitigating our cortisol response. you’ve actually just freed me to think about, well, maybe the afternoon session is the more important session for me, and it’s usually the one that i skip. jennifer: you want to think about your evening routine as it’s really the opposite from your morning routine, and what i ask a lot of my clients to do is to find a transition sequence between work and home. whatever it is that signifies to the body that just tells you, okay, now we’re in a safe space. i really have to be in the mood. i have learned to sleep in the cold, and actually, it’s the most restorative – we sleep in the cold because it’s very restorative for our bodies to sleep in that cold temperature. then the other way is that we have something called a chilly pad because my husband likes to be freezing when he’s sleeping, and that’s just almost the opposite of an electric blanket. you got a lot of listener questions, so i want to jump to those really quick so that we get through them. would that point you to maybe a specific organ that’s off, or is it usually the cortisol spike? these are the ones that swimmers use, and you don’t want to jam them in your ears because that’s really dangerous. actually, we know it’s better for our relationship and for the health of our marriage for me to get a good sleep than for me to see him for five minutes in the evening. in the uk, you can’t get melatonin over the counter, which is crazy because it’s… jennifer: yeah, so if i go back, i have to sneak in my melatonin. it’s finding a great magnesium supplement that has the different types of magnesium in it, and also, i really love to do a topical magnesium. when we’re on a medication and we want to come off it, it needs to be a conversation with your healthcare practitioner, and if you can’t have that conversation with your healthcare practitioner, you need to change your pcp. i really think in terms of if there was a number on tip is to finish eating earlier if you can and then thinking about managing your stress response. a reminder for you guys, if you’re curious about how to go about that, we have a whole episode 5 that gives even more tips on the subject.
scientists are beginning to suspect there is a strong, if as yet unproven, link between gut health – the diversity and wellbeing of bacteria in the stomach, small and large intestines – and sleep health. lack of sleep results in a decrease in leptin, the hormone that makes us feel full, and a surge in ghrelin, which stops us feeling satisfied with the food we do eat. dr michael breus, a clinical psychologist and fellow of the american academy of sleep medicine, agrees that this is a possibility worth pursuing. a recent study from scientists at the university of colorado, published in frontiers of behavioural neuroscience, suggests that prebiotics could have a significant effect on the quality of non-rem and rem sleep.
“we know that people who live with depression and people who sleep poorly both have abnormal microbes in the gut, which would suggest there is a very real connection here between all three,” says spector. you could try being vegetarian for a month and see if it helps. i don’t want to be too prescriptive but really, if you want richer microbes, you’ll eat more of a range of foods and that will induce chemicals that will calm you.” as for the bedtime routine, christine hansen, author of sleep like a boss, has some further tips. go for fish or chicken rather than sitting down for a big steak, and try to indulge at lunchtime rather than dinner to give yourself the best chance at sleep.”
everything you need to know about sibo, gut health and sleep, hormones that rule our circadian rhythm and tips on natural sleep aids like an increasing number of scientists are waking up to the idea of a link between the digestive system and problems with sleep. there are two forms, the small intestinal bacterial overgrowth (sibo) and the small intestinal fungal overgrowth (sifo)., related conditions, related conditions, sibo insomnia reddit, lack of sleep upset stomach, digestion wakes me up at night.
moreover, it has been postulated that patients with ibs and/or sibo have increased sleep disturbance. weinstock and colleagues also found that restless leg syndrome, which leads to disrupted sleep, was seen more often in patients with ibs and sibo compared with the general population. more frustrating for sibo patients is the long list of non-digestive symptoms they may experience. some symptoms of sibo (fatigue, poor mood, in eegs, the researchers also discovered that the antibiotic-fed mice had trouble sleeping. the mice experienced more sleep disturbances, possible relationship between gut microbial health and sleep disorder small intestine bacterial overgrowth (sibo) may be more prevalent among, malabsorption and insomnia, how to improve digestion while sleeping, digestive system during sleep, can lack of sleep cause indigestion, sleep deprivation gut bacteria, connection between insomnia and constipation, lack of sleep diarrhea, lack of sleep side effects, ibs and insomnia, lack of sleep symptoms.
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