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Updated on: October 2, 2026
⏱ 8 min read
If you don't sleep well, you get sick - we already know that.
After all, sleep plays an important role in our immune system. What is relatively new, however, is the realization that our sleep and our digestion are directly linked.
There are certain digestive factors that can have a negative impact on the quality of our sleep, such as
If we then sleep badly, this in turn has an effect on our digestion. The vicious circle begins.
Our body is structured like the inside of a clockwork mechanism. There is not just one internal clock, but a series of different clocks that control our entire body - from sleep rhythms and metabolism to psychological functions.
For example, our master clock in the brain ensures that our bodily functions are synchronized with the 24-hour light-dark cycle. This means that when it gets dark, the pineal gland releases the sleep hormone melatonin - we feel tired. When the sun rises, our body releases the hormone cortisol - we wake up. Overall, however, each of our organs and cells has its own biological clock.
As you can now imagine, our intestinal flora is also subject to the control of this clockwork.
➤ During the day, our digestion works at full speed. At night, it switches to sleep mode!
If we consume large amounts of fatty or highly sugary food late at night, this throws our "gut clock" out of rhythm. You're probably familiar with this - we have a plate of pasta with pesto for dinner and later, when an exciting movie is on, we nibble on a packet of potato chips.
The result? Our digestion can't switch to the sleep mode it's supposed to be in due to the late food intake and has to continue working. This prevents our body from resting and we fall asleep badly. The quality of our sleep is disturbed and suffers. Sleep disorders then have a negative impact on our intestinal flora, which affects our entire digestion, our health and our well-being.
➤ TIP 1: Try not to eat for 2-3 hours before going to bed. This way you won't put any additional strain on your digestion and you will generally sleep better.
For evenings when falling asleep is still difficult, the Deep Sleep Package combines melatonin drops with a magnesium complex for falling asleep quickly and sleeping through the night restfully.
In a study published in PLOS ONE in 2019, the researchers investigated how gut bacteria affect sleep quality. The sleep quality of the test subjects was examined using modern sleep measuring devices. The results were compared with the composition of the intestinal flora.
The result? The researchers found that a high diversity of intestinal flora is associated with better sleep. This means that test subjects with good intestinal flora generally slept better and longer than those with less good intestinal flora. It was also found that test subjects with poorer intestinal flora woke up more frequently during the night and the quality of their sleep suffered as a result.
The study shows that there is a direct link between our intestinal flora and the quality of our sleep.
➤ TIP 2: Build up the diversity of your intestinal flora with probiotics.
The quality of our sleep has a major impact on our general state of health. Poor sleep leads to impaired performance and an increased risk of certain diseases such as type 2 diabetes, heart disease or cancer. On the other hand, good sleep leads to improved health, good concentration and creativity.
The realization that poor sleep and lack of sleep can affect our intestinal health offers an explanation as to why too little sleep can have serious consequences, especially in the case of chronic health complaints.
According to one study, a lack of sleep - sleeping less than 6 hours a night - leads to a more than two-fold increase in the risk of death in people with pre-existing cardiovascular conditions such as high blood pressure or high blood sugar. According to the study, the risk of cancer also increases almost threefold in this risk group. In comparison, the risk of death did not increase in people without cardiovascular disease.
➤ The more diverse the intestinal flora, the higher the likelihood of good health!
The gut - the steering wheel for our health
A healthy intestinal flora influences the quality of our sleep, our well-being and our health. Make sure you eat a healthy and balanced diet (e.g. alkaline diet). Build up your intestinal flora in a targeted manner (e.g. probiotics).
Sleep - the key to good health
Good sleep is extremely important for our health and helps to prevent two of the most common diseases that are considered the number one cause of death in many countries: Heart disease and cancer. Adults - and especially people with cardiovascular disease - should sleep between 7 and 9 hours a day.
Are you looking for additional support for a good night's sleep? Try melatonin, GABA or ashwagandha. These natural supplements help to improve the quality of your sleep.
The vicious circle between sleep and digestion can be measured. In a laboratory study, nine normal-weight young men were only allowed to sleep from 02:45 to 07:00 for two nights. Compared with two nights of normal sleep, the composition of their gut bacteria had shifted afterwards, and their insulin sensitivity had decreased (Benedict et al., 2016).
Heartburn is a typical example of how the two affect each other. In a Norwegian long-term study with 25,844 participants, people with persistent sleep disturbances were 2.7 times as likely to develop new reflux symptoms, and persistent reflux symptoms in turn were associated with new sleep disturbances (Lindam et al., 2016). Late meals play their part here: in a study with 147 reflux patients and 294 people without reflux symptoms, those who went to bed less than 3 hours after dinner had 7.45 times the odds of reflux disease compared with those who waited 4 hours or more (Fujiwara et al., 2005).
An irritable bowel is also closely linked to sleep. An evaluation of 36 studies with 63,620 participants found a sleep disorder in 37.6% of people with irritable bowel syndrome, more often than in healthy people (Wang et al., 2018).
Building up the intestinal flora with probiotics has been tested directly for its effect on sleep. A meta-analysis of 15 randomized, placebo-controlled trials found that sleep quality, measured with the Pittsburgh Sleep Quality Index, improved in the probiotic groups compared with placebo, both after 4-6 weeks and after 8-16 weeks. People taking probiotics were also less sleepy on rising and felt more refreshed (Ito et al., 2024). A second meta-analysis came to the same result: across 12 studies, probiotics improved sleep quality (Zhang et al., 2025).
The improvement was measured after 4-6 weeks at the earliest, so it pays to take probiotics every day over a longer period. Herbano offers probiotics capsules with 2 billion lactic acid bacteria per capsule and, as a powder, Probiotics Forte Plus with 13 probiotic strains.
Melatonin is best known as the hormone that makes us tired when it gets dark. Taken as a supplement, it helps with falling asleep and staying asleep: in a meta-analysis of 19 studies with 1,683 participants, melatonin significantly shortened the time it takes to fall asleep, extended total sleep time and improved overall sleep quality compared with placebo. Trials with higher doses and a longer duration showed greater effects on falling asleep and on total sleep time (Ferracioli-Oda et al., 2013).
Melatonin also plays an important role in the movement of the intestinal muscles, and in people with irritable bowel syndrome the body's own melatonin release is out of balance. In a meta-analysis of 4 randomized controlled trials with 115 participants, melatonin improved the overall severity of irritable bowel syndrome, abdominal pain and quality of life significantly better than placebo, with a safety profile similar to placebo (Chen et al., 2023).
Our sleep and our digestion are essential for good health. The two are directly related. If we have a good and diverse intestinal flora, we sleep better. If we sleep well, this has a positive effect on our intestinal flora. This all fits into our rhythm and our internal clocks can work properly and on time. With this smooth interaction, you reduce the risk of serious illness and do something good for your general health. So make sure you support your digestion and get a good night's sleep again.
Yes. Sleep disorders have a negative impact on the intestinal flora, which affects the entire digestion. In a long-term study with 25,844 participants, people with persistent sleep disturbances were 2.7 times as likely to develop new reflux symptoms, and in an evaluation of 36 studies, 37.6% of people with irritable bowel syndrome had a sleep disorder.
At night, digestion switches to sleep mode. It can only do that if no large, fatty or sugary meal is still waiting to be digested, so try not to eat for 2-3 hours before going to bed. Sleeping 7 to 9 hours and a diverse intestinal flora, built up with a healthy, balanced diet and probiotics, keep the gut clock in rhythm.
A high diversity of intestinal flora is associated with better sleep. In the study published in PLOS ONE in 2019, test subjects with good intestinal flora generally slept better and longer and woke up less often during the night than those with less good intestinal flora.
Yes. In a meta-analysis of 15 randomized, placebo-controlled trials, probiotics improved sleep quality after 4-6 weeks and after 8-16 weeks. A second meta-analysis of 12 studies confirmed that probiotics improve sleep quality.
Yes. Melatonin plays an important role in the movement of the intestinal muscles. In a meta-analysis of 4 randomized controlled trials, melatonin improved the overall severity of irritable bowel syndrome, abdominal pain and quality of life significantly better than placebo.
Aich, P. (2019, October). Gut microbiome diversity is associated with sleep physiology in humans. PLoS One, 14(10): e0222394, doi: 10.1371/journal.pone.0222394
Nova Southeastern University. (2019, October). "New study points to another possible correlation between sleep and overall good health: Your gut microbiome and quality sleep are interconnected." ScienceDaily. Available at: [https://www.sciencedaily.com/releases/2019/10/191028164311.htm]
Blask, D. E. (2009, August). Melatonin, sleep disturbance and cancer risk. Sleep Medicine Reviews, Volume 13, Issue 4, doi: 10.1016/j.smrv.2008.07.007
Benedict C, Vogel H, Jonas W, Woting A, Blaut M, Schürmann A, Cedernaes J (2016). Gut microbiota and glucometabolic alterations in response to recurrent partial sleep deprivation in normal-weight young individuals. Molecular Metabolism, 5(12):1175-1186. doi:10.1016/j.molmet.2016.10.003
Lindam A, Ness-Jensen E, Jansson C, Nordenstedt H, Åkerstedt T, Hveem K, Lagergren J (2016). Gastroesophageal Reflux and Sleep Disturbances: A Bidirectional Association in a Population-Based Cohort Study, The HUNT Study. Sleep, 39(7):1421-7. doi:10.5665/sleep.5976
Fujiwara Y, Machida A, Watanabe Y, Shiba M, Tominaga K, Watanabe T, Oshitani N, Higuchi K, Arakawa T (2005). Association between dinner-to-bed time and gastro-esophageal reflux disease. The American Journal of Gastroenterology, 100(12):2633-6. doi:10.1111/j.1572-0241.2005.00354.x
Wang B, Duan R, Duan L (2018). Prevalence of sleep disorder in irritable bowel syndrome: A systematic review with meta-analysis. Saudi Journal of Gastroenterology, 24(3):141-150. doi:10.4103/sjg.SJG_603_17
Ito H, Tomura Y, Kitagawa Y, Nakashima T, Kobanawa S, Uki K, Oshida J, Kodama T, Fukui S, Kobayashi D (2024). Effects of probiotics on sleep parameters: A systematic review and meta-analysis. Clinical Nutrition ESPEN, 63:623-630. doi:10.1016/j.clnesp.2024.07.006
Zhang J, Zhu L, Meng Q, Wang Z, Zhu H (2025). The efficacy of probiotics, prebiotics, and synbiotics on anxiety, depression, and sleep: a systematic review and meta-analysis of randomized controlled trials. BMC Psychiatry, 25(1):1199. doi:10.1186/s12888-025-07644-z
Ferracioli-Oda E, Qawasmi A, Bloch MH (2013). Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One, 8(5):e63773. doi:10.1371/journal.pone.0063773
Chen KH, Zeng BY, Zeng BS, Sun CK, Cheng YS, Su KP, Wu YC, Chen TY, Lin PY, Liang CS, Hsu CW, Chu CS, Chen YW, Yeh PY, Wu MK, Tseng PT, Hsu CY (2023). The efficacy of exogenous melatonin supplement in ameliorating irritable bowel syndrome severity: A meta-analysis of randomized controlled trials. Journal of the Formosan Medical Association, 122(3):276-285. doi:10.1016/j.jfma.2022.10.001
Important Notice
This guide is for informational purposes only and does not replace professional medical advice.
The content of the Herbano Health Editorial team is carefully researched and based on current scientific studies.
Content created with the support of artificial intelligence and edited by the Herbano Editorial team.
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