This article explores three 2024 studies supporting the role of probiotics for better sleep, as well as detailing why sleep is important and guidelines for safe probiotic use.
More than one in three adult Americans report they regularly get fewer than seven hours of sleep per night, according to the National Sleep Foundation, with roughly half having daytime sleepiness several (if not all) days of the week. Developing good nighttime practices, such as keeping the bedroom cool and dark, can promote better sleep. Recent research suggests probiotics can be beneficial too.
Probiotics and sleep
A 2024 study involved 9,566 subjects who participated in the 2009-2014 National Health and Nutrition Examination Survey (NHANES). Researchers noted a connection between probiotic intake and a reduced risk of sleep disturbances. Specifically, 507 of the individuals in the study consumed yogurt or took a probiotic dietary supplement, with 9.36% having a sleep disorder. In comparison, the prevalence of sleep disorder symptoms for adults and children in general is between 20% and 25%.
A 2024 review of the literature adds that positive effects of probiotics have been found for many measurements of sleep quality, including the amount of time it takes to fall asleep, the length of time one stays asleep, the presence of sleep disturbances and instances of daytime sleepiness. These researchers theorize that probiotics help by contributing to greater amounts of slow-wave sleep while also reducing muscle soreness in athletes, which may be inhibiting their sleep quality.
A 2024 study involving sleep-deprived mice suggests the gut microbiome may play a role as well. This research indicates probiotics help create a microbiome that supports good sleep by regulating circadian rhythm gene expression and through their impact on microbial metabolites that regulate sleep function, such as those that modulate melatonin production.
Why good sleep is important
Not only does poor sleep make us feel tired throughout the day, but it can also negatively affect our health. The National Heart, Lung, and Blood Institute reports that inadequate sleep is connected with an increased risk of heart and kidney disease, high blood pressure, diabetes and depression. Sleep deprivation also increases accident risk while interfering with social functioning.
Staying awake for long periods has effects similar to those of becoming intoxicated. According to the National Institute for Occupational Safety and Health (NIOSH), after 17 hours of being awake, a person’s performance is roughly the same as someone with a blood alcohol content (BAC) of 0.05%. Stay awake for 24 hours and it’s like having a BAC of 0.10%, a level above the definition of legal intoxication in the U.S.
Which probiotics promote better sleep?
According to a small-scale study involving 40 participants, Lactobacillus plantarum PS 128 appears to decrease the number of awakenings during deep sleep. This probiotic is available in some supplements but can also be found in fermented foods, such as kimchi, olives, pickles and sauerkraut.
Even products with dead or inactivated microbial cells, known as paraprobiotics, may offer sleep benefits. A 2023 study in Clinical Nutrition assessed the results of several randomized controlled trials that looked at the paraprobiotic Lactobacillus gasseri CP2305 and its effect on sleep. It determined that ingestion of this bacterial strain was associated with significantly improved sleep quality for adults with mild to moderate stress. L. gasseri can be found in fermented milk, sports drinks and other beverages.
Safe probiotic use
The National Center for Complementary and Integrative Health (NCCIH) reports that probiotics are generally safe to use, especially for individuals who are healthy. Individuals who are immunocompromised or have a severe illness should speak with their healthcare provider to learn whether probiotics are safe for them. The NCCIH further recommends that premature infants avoid probiotics, as use in by this demographic has been linked with potentially fatal infections.
Final thoughts
While probiotics may not be right for everyone, research suggests that they may help many people get better sleep, which can also directly contribute to greater health.
