Probiotics are usually associated with gut health, but now we know they may help with sleep. Our customer survey of over 12,000 women and men showed that 42% regularly struggle to sleep or are insomniacs*, showing how prevalent it is in today's society. As research deepens into the connection between the gut and brain, probiotics are being recognised as a natural approach to supporting mental wellbeing and better sleep patterns. This article explores the role of probiotics in managing sleep and stress and how they work through the gut-brain axis.
Probiotics are live microorganisms, often referred to as "good bacteria," that provide health benefits when consumed in adequate amounts. They help maintain a balanced gut microbiome, which is crucial for digestion, immunity, and overall well-being. Found in fermented foods like yoghurt, kefir, and sauerkraut, as well as in supplement form, probiotics work by restoring and maintaining a healthy balance of gut bacteria. You may also enjoy reading 'Are women's gut microbiomes different to men?'
The gut-brain axis is a communication network linking the gut and brain via the nervous system, immune system, and endocrine pathways. The gut produces neurotransmitters like serotonin, melatonin, and gamma-aminobutyric acid (GABA), which play critical roles in regulating mood, stress, and sleep. A healthy gut microbiome supports the production of these chemicals, while an imbalance in gut bacteria can disrupt the gut-brain axis, potentially leading to issues like poor sleep, heightened stress, and anxiety.
Certain probiotic strains have been studied for their potential to support sleep and reduce stress. Key strains include:
Probiotics may improve sleep quality and efficiency by supporting the production of sleep-regulating neurotransmitters like melatonin and serotonin. A balanced gut microbiome can enhance the availability of these chemicals, helping to regulate the sleep-wake cycle. Additionally, probiotics can reduce inflammation and support gut health, which has been linked to better overall sleep patterns. Clinical studies have shown that individuals taking probiotics experience fewer interruptions during sleep and report feeling more rested. Read more about why you should improve your gut health and how diet impacts your sleep quality.
Probiotics may benefit people with insomnia by addressing underlying factors that disrupt sleep, such as stress and inflammation. By promoting a healthier gut environment and enhancing serotonin production, probiotics can help calm the mind and create a more conducive state for sleep. Based on the results from our survey, 9 out of 10 people have poorer sleep when they're stressed, while 75% of people have persistent sleep issues if they suffer overwhelming stress.* While they may not act as a direct cure for insomnia, probiotics can complement other sleep therapies and improve overall sleep hygiene. You may enjoy reading our insights, 'The Sleep Problem: More than 1 in 3 people suffer poor sleep'.
Cortisol, often referred to as the stress hormone, plays a significant role in the body’s stress response. Chronic stress can lead to elevated cortisol levels, which negatively impact sleep, mood, and overall health. Probiotics, particularly strains like Lactobacillus rhamnosus and Bifidobacterium longum, have been shown to reduce cortisol levels by modulating the gut-brain axis. Lower cortisol levels contribute to reduced feelings of stress and anxiety, promoting a calmer state of mind. Learn more about the foods and vitamins to help reduce stress.
By influencing serotonin production—a neurotransmitter often dubbed the "happiness chemical"—probiotics can help improve mood and emotional well-being. Serotonin is primarily produced in the gut, and a healthy microbiome plays a critical role in its synthesis. Studies suggest that individuals taking specific probiotic strains report lower levels of depression and a more positive outlook on life. Here are 8 things to keep calm, healthy and happy right now.
Probiotics can help reduce feelings of anxiety by regulating the gut-brain axis and supporting the production of calming neurotransmitters like GABA. Strains such as Lactobacillus helveticus and Bifidobacterium longum have demonstrated anxiety-reducing effects in both animal and human studies. By enhancing gut health and reducing inflammation, probiotics create a foundation for better mental resilience and stress management.
While probiotics are generally considered safe, some individuals may experience mild side effects, such as bloating, gas, or changes in bowel habits when first starting supplementation. These effects typically subside as the body adjusts. It’s important to choose high-quality probiotic supplements. DR.VEGAN's Gut Works® is the award-winning supplement for complete gut health, providing the most effective support for a healthy gut microbiome. Gut Works® includes 6 scientifically studied probiotic strains and prebiotics, with 50bn CFU, making it more effective than other probiotics on the market.
Probiotics can be combined with other supplements to enhance their effects on sleep and stress, such as:
Looking for complete support? Our Vegan Nights® formula is a simple way to get all these nutrients in one.
If in doubt, supporting your gut with the right probiotics could be a natural way to improve sleep, manage stress, and feel more balanced — because good health really does start from within.
View our range of award-winning probiotics, vitamins and supplements.
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*This article includes data based on a UK survey conducted by DR.VEGAN® of 117 customers, nationally representative, during January 2023. All survey findings reflect our own efforts and have not been influenced or verified by any external organisations or third-party entities.
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