Why Does Sleep Quality Decline?
- Prolonged use of electronic devices and exposure to blue light
- Accumulation of work and life stress
- Irregular eating habits or late dinners
- Gut discomfort or disrupted daily routines
When the sympathetic nervous system stays “switched on” for a long time, it becomes harder for the body to relax, making it more difficult to fall asleep and stay asleep
Stress × Gut × Sleep：The Common Triangle Circulation
Stress keeps your mind racing：Stress hormones rise, keeping your brain on high alert. Even with your eyes closed, falling asleep can still be difficult.
Gut problems can interfere with relaxation：Bloating, indigestion, and general discomfort make it harder for your body to fully relax and enter deep sleep.
The Vicious Cycle：Stress → Gut Imbalance → Poor Sleep → More Anxiety → Even harder to fall asleep
Gut-Brain Axis and Sleep Quality: Why a Healthy Gut Means Better Sleep?
- Serotonin source: Most serotonin is produced in the gut, playing a key role in mood regulation and sleep rhythms.
- GABA and metabolites: Gut bacteria produce GABA and short-chain fatty acids (SCFAs), which help promote relaxation and maintain balance.
- Gut–brain communication: Through the gut–brain axis, the gut interacts with the central nervous system, indirectly affecting sleep onset and depth.
Key point: A stable gut helps the brain relax. On the opposite, long-term restless sleep can disrupt the gut microbiome, leading to a two-way feedback loop.
Am I Struggling with Sleep? 4 Ways to Assess Your Sleep Quality
1) Sleep Latency
- The time it takes to fall asleep after lying down
- If it regularly takes over 30 minutes, it may indicate insufficient relaxation.
2) Nighttime Awakenings
Frequent awakenings or trouble falling back asleep can disrupt deep sleep
3) Wake After Sleep Onset (WASO)
- The total time you stay awake after falling asleep
- If it takes over 20 minutes, your restorative sleep may be reduced.
4) Sleep Efficiency
- Sleep Efficiency = (Total Sleep Time ÷ Time in Bed) × 100
- 85% or higher is considered efficient
- Tossing and turning, or taking too long to fall asleep
- Frequent nighttime awakenings or vivid dreams
- Waking up still tired, with poor focus
- Daytime sleepiness and mood swings
These are common symptoms among people with insomnia. If they persist over time, they can affect not only your quality of life but also your body and mind.
5 Daily Adjustments to Switch Your Body and Mind into “Relaxation Mode”
- Maintain a consistent schedule：Try to go to bed and wake up at regular times
- Reduce blue light exposure：Avoid phones and computers at least an hour before bedtime
- Have a balanced dinner：Don't eat too late or too much, giving your digestive system time to rest.
- Create a relaxation ritual：Deep breathing, a warm bath, or meditation can help calm your body and mind.
- Take care of your gut：High-fiber vegetables and fruits, fermented foods, and a balanced gut microbiome help maintain your body's natural relaxation rhythms.
Summary: Build the foundation for better sleep with a three-step approach: digestion, routine, and relaxation.
Poor sleep is not a minor issue. It often reflects an imbalance in your body and daily rhythm. Start by slowing down your pace, supporting your gut health, and establishing a sustainable bedtime routine. This helps your mind and body gradually return to restful, energized days.