The Role of Gut Microbiome in Sleep Quality and Health: Dietary Strategies for Microbiota Support

[amrob123]

Here's an interesting article on the relationship between gut microbiome and sleep for those who are interested in this topic. It's not specific to RLS but does mention sleep disorders generally.

mdpi.com/2072-6643/16/14/22....

It concludes:

Consuming a varied diet comprising foods abundant in dietary fiber, polyphenols, and unsaturated fatty acids can exert a favorable impact on the gut microbiome, potentially influencing sleep patterns. Metabolites synthesized by the microbiota, such as short-chain fatty acids (SCFAs), gamma-aminobutyric acid (GABA), serotonin (5-HT), melatonin, and tryptophan, play crucial roles in modulating physiological functions, including sleep regulation. Imbalances in microbiota composition may be associated with the onset of sleep disorders as well as other chronic conditions, including obesity, cardiovascular diseases, and mental disorders.

[Joolsg]

I take Symprove probiotic to improve gut microbiome & also prebiotic food for the good bacteria to consume.And Giulia Enders book, 'GUT' is excellent.

They say the increase in cancer among young people is because of poor diet & probably poor gut microbiome.

There's definitely more research to be done in this area.

Processed & ultra processed food are very bad for us.

[Zenawarrior73]

thanks for this Amrob I’ve been recently watching videos by this Dr

youtu.be/8l4ofIBJ0GQ?si=zyy...(Not working as expected?)

He basically has very similar advice and something I’m considering given my gastric erosion and stomach ulcers

[DicCarlson]

Fascinating article!

I have always been Glutamate dominate over GABA (they metabolize into and out of each other). Glutamate is the excitable neurotransmitter, GABA is the relaxing one. Glutamate dominance is the reason an RLS suffer can sleep maybe 3 hours, get up, go to work, and not fall asleep - Glutamate excitability all day long! Vitamin B6 (specifically P5P version) is need to help the decarboxylase (GAD) enzyme that converts Glutamate to GABA. Also the supplement N-Acetyl-Cysteine (NAC) can help with modulating these neurotransmitters.

Probiotic supplements are good, but fermented foods - kimchi, Kefir, yogurt, etc contain many more of the friendly bacteria.

More reading here...

ncbi.nlm.nih.gov/pmc/articl...

[amrob123 in reply to DicCarlson]

Thanks for the article DicCarlson. I look forward to reading it properly. I've always related to the 'tired but wired' phenomenon which is likely explained by excess glutamate in the brain. I also react strongly to high glutamate foods.

I plan to look into the B6 and NAC. Have you found them helpful?

[DicCarlson in reply to amrob123]

I now take NAC daily (600mg) and might add an additional dose at bedtime. B6 I have tried in the past and might add that in again at night. Most multi-vitamins have 10mg or less and it has been reported that high doses (200mg) might negatively impact sleep. B6 can also be involved with iron metabolism and anemia (at least in pregnant women). So, it could be associated with iron metabolism and RLS. I would suggest the formulation P5P (Pyridoxal 5-Phosphate) as the best version. Look at reviews on Amazon - lots of feedback for specific conditions.

[Guitarpickin]

Thanks for posting this. I’m a little obsessed with the gut microbiome at the moment. I destroyed my healthy gut microbes and the result was pretty drastic (so many things started to be wrong, including much worse PLMS and RLS). It’s been a long road getting back on track but I feel so much better now.

[amrob123 in reply to Guitarpickin]

How did you get back on track Guitarpickin?

[Boldgirl45 in reply to amrob123]

Also interested!

[Guitarpickin in reply to amrob123]

It’s been a long road getting back. First, I stopped all the foods and behaviors that put me in crisis mode (“crisis” is a bit dramatic but it was bad--developed psoriasis, dandruff, anxiety attacks, insomnia, worsening PLMS and RLS, oral health issues, elevated blood pressure, weight gain, hair loss, rosacea,and didn’t poop for 2 weeks-the latter being the pivotal point to get me to change my behavior, lol). To get better I stopped all chips/crisps, fast food, junk food, alcohol, and all processed foods. Then I set about eating a diversity of organic whole foods every day. At minimum 30 different items a day. Loads of fresh fruits and veggies, fungi, nuts, legumes, whole grains, spices, etc. I ate almost no meat and when I did it was all organic and wild caught, grass fed & grass finished, or free range. Fermented foods played a big roll. Probably the weirdest thing I did that had the most immediate impact was eating 5 raw/dried cloves every morning and evening, and 1/2 cup of raw sauerkraut with sauerkraut juice every morning. I also starting drinking a ton more water and exercising daily. To break out of the severe two week constipation I had to have psyllium in water each morning for about a week. I doubt psyllium helps the gut microbiome and I know it isn’t good to take for any length of time but it was like magic when I needed it. I also took probiotics in the form of pills and little “gut shots” which are tiny refrigerated, jarred drinks at the health food store. The path to health felt like a full time job but I started to feel better almost immediately.