Gut & Sleep Reset – 腸と睡眠の深い関係
English
Gut & Sleep Reset – Why a Healthy Gut Improves Your Sleep
Many people try melatonin, supplements, or sleep apps — but still wake up tired. One overlooked reason is the gut. The connection between your digestive system and sleep quality is stronger than most people imagine. In this article, you’ll learn how the gut–brain axis affects your sleep and practical ways to improve both at the same time.
How Your Gut Affects Your Sleep
Your gut produces up to 90% of the body’s serotonin — a hormone that regulates mood and becomes melatonin, the “sleep hormone.” When the gut is inflamed or unbalanced, serotonin production drops, making it harder to fall asleep or stay asleep.
The Gut–Brain Axis Explained
The gut and brain communicate constantly through the vagus nerve. If your gut microbiome is imbalanced, it sends stress signals to the brain, increasing anxiety and disrupting sleep cycles.
What Common Habits Damage Gut Health?
• Eating late at night
• Too much sugar
• Alcohol right before sleep
• Overeating, especially heavy meals
• Chronic stress
How to Reset Both Gut and Sleep
• Eat fermented foods like yogurt, kefir, kimchi
• Increase fiber intake (oats, veggies, beans)
• Stop eating 3 hours before sleep
• Reduce alcohol before bedtime
• Try slow breathing or meditation to activate the vagus nerve
日本語版 / Japanese Version
腸と睡眠のつながり
寝つきが悪い、夜中に何度も目が覚める——その原因は「腸」かもしれません。 腸は“第二の脳”と呼ばれるほど、睡眠ホルモンの生成やメンタル状態に深く関わっています。
腸脳相関とは？
腸と脳は迷走神経でつながっており、腸内環境が悪いと脳にストレス信号を送り、睡眠の質を下げます。
腸を壊すNG習慣
・夜食
・砂糖の多い食事
・寝る前のお酒
・暴飲暴食
・慢性的なストレス
腸と睡眠の“同時リセット術”
・発酵食品をとる
・食物繊維を意識
・就寝3時間前の食事ストップ
・寝る前のアルコールを控える
・腹式呼吸や瞑想で迷走神経を整える
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