How Your Gut Affects Your Sleep & Energy – And What You Can Do About It
- Tara Peterson
- 23 hours ago
- 2 min read
Do you wake up tired even after a full night’s sleep? Struggle with falling asleep or staying asleep? You’re not alone—an estimated 50 to 70 million Americans suffer from sleep disturbances. But what if the key to better sleep isn’t just in your head—it’s in your gut?
The Gut-Brain-Sleep Connection
Emerging research has revealed a powerful link between the gut microbiome and brain health via the gut-brain axis. Your gut bacteria don’t just help you digest food—they produce neurotransmitters like GABA and serotonin that directly affect sleep, mood, and energy. Disruptions in your gut microbiota may result in poor sleep quality and chronic fatigue.
One key player in this connection is a beneficial bacterium called Akkermansia muciniphila. It helps produce GABA, a calming neurotransmitter that supports falling and staying asleep. Other strains, like Clostridium butyricum and Bifidobacterium infantis, support gut lining health, reduce inflammation, and increase short-chain fatty acids like butyrate, which influence serotonin levels and the sleep-wake cycle.
What the Research Shows
A recent study evaluated a multi-strain probiotic called Pendulum Metabolic Daily, which includes Akkermansia and other beneficial strains. Participants took the probiotic for 8 weeks and reported:
A 3.6-point improvement in sleep disturbance scores
A 5.7-point reduction in fatigue
Better mental and physical health scores overall
That’s a significant change—moving participants closer to normal sleep patterns and boosting daily energy.
Functional Medicine Perspective
In functional medicine, we look at root causes, and sleep issues are often tied to gut dysfunction, inflammation, and nutrient deficiencies. This study supports what we see clinically: when we restore the gut, we restore the body’s ability to regulate energy, mood, and sleep.
What You Can Do
Eat prebiotic-rich foods: asparagus, garlic, leeks, apples, oats
Include fermented foods like sauerkraut and kefir
Consider targeted microbiome-supporting probiotics
Reduce sugar and processed foods
Avoid eating late at night
Talk to your provider about gut testing and personalized supplements
Need help addressing chronic fatigue or sleep issues? Book a free consultation with our Thrive team and uncover the root cause of your imbalance.
This information should not be substituted for medical or chiropractic advice. Any and all healthcare concerns, decisions, and actions must be made through the advice and counsel of a healthcare professional who is familiar with your updated medical history.
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