Dr Peter Dingle reports on the microbiota gut-brain axis and how it affects our gut health and sleep cycles. Short sleep duration and poor sleep quality have also been associated with several aspects of cognitive and neurobehavioural performance, and several diseases, including cancer, type II diabetes, and Alzheimer’s disease.
The gut microbiome and our digestive system are inextricably linked to human health and disease. We already know there is a 2-way (bidirectional) communication pathway between the gut and different organs throughout the body, including skeletal muscle, liver, bone and the brain. Communication between the gut and the brain occurs through several interconnected pathways, including the nervous system, the vagus nerve, and the hormonal and immune systems. The health of the gut microbiota can influence each of these communication networks. The significance of the microbiota-gut-brain axis is demonstrated by research linking dysbiosis, or disruption of the gut microbiota, with a range of health conditions, including Parkinson’s disease, autism, increased anxiety and depression, reduced cognitive function, altered behavioural patterns, and sleep disturbances.
Sleep regulates mood, supports learning, and clears metabolic waste from the brain (hence one of the links with poor sleep and Alzheimer’s).
Sleep is intrinsically linked to the immune system, and growing evidence suggests that the gut microbiota, which impacts our immune system, can influence our sleep quality. In addition, our sleep is regulated by our normal bodily processes and our circadian rhythm, which also appears to be related to the gut microbiome composition. Emerging studies have shown that the gut microbiota and its metabolites exhibit daily fluctuations and exhibit their own circadian rhythms, which predominantly respond to our eating habits.
Our gut microbial metabolites influence our central and liver clock and sleep duration. They are all connected.
In support of this, the research shows that metabolic disturbances associated with sleep loss may, in fact, be mediated through the overgrowth of specific gut bacteria and create a state of gut dysbiosis. Reciprocally, bacterial by-products from bacterial species that grow in response to sleep loss can induce fatigue.
Studies on mice without any gut microbiota (germ-free) have been shown to have very different sleep patterns compared with conventionally-raised mice with normal gut microbiota. Human patients with obstructive sleep apnea harbour lower quantities of bacteria that produce short-chain fatty acids (e.g., butyrate) derived from the fermentation of dietary fibres. Moreover, in a study of just two nights of partial sleep deprivation in human subjects, increased gut microbiome dysbiosis was associated with metabolic risk. While in another study of 28 healthy young subjects, self-reported sleep quality was positively associated with gut microbial diversity, as well as a positive association between sleep quality. Indicating that consuming the right types of butyrate-producing fibre and prebiotics can improve sleep quality.
In one study, they found that microbiota diversity was positively correlated with increased sleep efficiency and total sleep time. The greater the microbial diversity in the gut, the better the sleep. They also found a positive correlation between total microbiome diversity and the chemical messenger called interleukin-6, a cytokine previously noted for its effects on sleep.
These chemical messengers appear to represent a critical link between sleep and the composition of the gut microbiome. The cytokines IL-1β (interleukin-1β) and IL-6, in particular, are strongly associated with sleep regulation. IL-1β is a key factor involved in the induction of sleep. Studies have shown that administration of IL-1β in humans and other animals can increase spontaneous sleep and feelings of fatigue.
Collectively, these findings highlight a significant relationship between the gut microbiome and its metabolites with sleep. Furthermore, probiotic and prebiotic supplementation has been found to improve subjective sleep quality, and vice versa, sleep quality and duration may be an important target for supporting healthy gut microbiota composition.
References
- Sleep Med. Author manuscript; available in PMC 2021 Sep 1. Sleep Med. 2020 Sep; 73: 76–81. doi: 10.1016/j.sleep.2020.04.013 PMCID: PMC7487045 NIHMSID: NIHMS1587155 PMID: 32795890, Self-Reported Sleep Quality Is Associated With Gut Microbiome Composition in Young, Healthy Individuals: A Pilot Study Gregory J. Grosicki,¹ Bryan L. Riemann,¹ Andrew A. Flatt,¹ Taylor Valentino,² and Michael S. Lustgarten³
- PLoS One. 2019; 14(10): e0222394. Published online 2019 Oct 7. doi: 10.1371 /journal.pone.0222394 PMCID: PMC6779243 PMID: 31589627 Gut Microbiome Diversity Is Associated With Sleep Physiology in Humans, Robert P. Smith, Cole Easson, et al.
- Sleep Med Rev. 2020 Oct; 53:101340. doi: 10.1016/j.smrv.2020.101340. Epub 2020 May 13. Sleep, Circadian Rhythm, and Gut Microbiota Brittany A. Matenchuk,¹ Piush J. Mandhane,¹ and Anita L. Kozyrskyj; PMID: 32668369; DOI: 10.1016/j.smrv.2020.101340
