poor sleep has become normalized. We struggle to fall asleep, wake up several times during the night, or open our eyes feeling like we haven’t rested at all, even if we’ve spent eight hours in bed.
And we almost always look for the description in the same place: stress, screens, hormones, worries, age, children, work. All of that influences,of course. But science is pointing to another silent protagonist that until recently has barely been taken into account: the gut microbiota.
There is increasing evidence that what happens in our gut not only affects digestion or immunity, but also how the brain works… and how we sleep.
The gut participates in sleep
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It is home to trillions of bacteria that are not just “passing through”. They produce substances,send signals to the nervous system and communicate with the brain through the famous gut-brain axis. Among these signals are some keys to rest: neurotransmitters and substances that help the body enter calm mode.
For example, a important part of serotonin -precursor to melatonin,the sleep hormone- is produced in the gut. Some bacteria also influence the activity of GABA, a neurotransmitter related to relaxation and mental disconnection.
And others produce short-chain fatty acids, such as butyrate, with anti-inflammatory effects and regulators of the nervous system. When the microbiota is balanced, these signals flow better. when it is altered, the m
Many people enter this loop without realizing it, convinced that the problem is only “in the head,” when in reality the whole body is involved.
The latest research
The most recent studies agree on something engaging: people with a more diverse and stable microbiota tend to have better sleep quality, fewer nocturnal awakenings, and a greater capacity to manage stress.
It’s not just about sleeping more hours, but about sleeping better. A deeper, more restorative rest, with less feeling of nocturnal alertness.
Some research suggests that certain bacteria that produce short-chain fatty acids help regulate circadian rhythms and reduce low-grade inflammation, something very related to insomnia and superficial sleep.
Others show that
The Impact of Poor Dietary Habits on Health
Unhealthy eating patterns, including late, heavy dinners, irregular meal schedules, and a diet high in processed foods, can significantly compromise health and well-being. These habits disrupt the body’s natural rhythms and contribute to a range of health problems.
Late, Heavy Dinners
Eating dinner late and consuming large portions before bedtime can lead to digestive issues and weight gain. The body’s metabolism slows down in the evening,making it harder to efficiently process food.
For example, a study published in the Journal of Clinical Endocrinology & Metabolism found that individuals who habitually ate dinner within two hours of bedtime experienced poorer glucose control and increased insulin resistance compared to those who ate earlier. ([https://academic.oup.com/jcem/article/105/1/dvaa262/5864491](https://academic.oup.com/jcem/article/105/1/dvaa262/5864491))
Skipping Meals and Irregular Schedules
Skipping meals and maintaining inconsistent eating times disrupts the body’s circadian rythm and can lead to metabolic dysfunction. This irregularity can cause fluctuations in blood sugar levels and increase the risk of overeating later in the day.
The National Eating Disorders Association (NEDA) highlights that irregular eating patterns can contribute to disordered eating behaviors and negatively impact overall health. ([https://www.nationaleatingdisorders.org/learn/health-consequences-eating-disorders](https://www.nationaleatingdisorders.org/learn/health-consequences-eating-disorders))
Excessive consumption of Ultra-Processed Foods and Sugars
A diet dominated by ultra-processed foods and added sugars is linked to increased risk of obesity, type 2 diabetes, and cardiovascular disease. These foods are often high in calories, unhealthy fats, and sodium, while lacking essential nutrients.
According to a 2019 study in BMJ, ultra-processed foods accounted for 57.9% of calories consumed by US adults and were associated with a higher risk of mortality. ([https://www.bmj.com/content/365/bmj.l2289](https://www.bmj.com/content/365/bmj.l2289))
Insufficient Fiber Intake
A lack of dietary fiber, primarily found in fruits, vegetables, and whole grains, can negatively impact digestive health and increase the risk of chronic diseases. Fiber promotes satiety,regulates blood sugar levels,and supports a healthy gut microbiome.
The dietary Guidelines for Americans recommend adults consume 25-30 grams of fiber per day, yet the average intake is significantly lower, around 15 grams. ([https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-source-equivalents](https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-source-equivalents))
Frequent Use of…
the provided text is incomplete, but generally, frequent use of certain substances or practices (like alcohol or sedentary behavior) can exacerbate the negative effects of poor dietary habits. These factors frequently enough compound the risks associated with unhealthy eating.
