Small differences in sleep habits between work and rest days could have detrimental effects on the bacteria in our guts, according to a recent study by UK researchers. The study suggests that individuals with “social jetlag,” who experience disrupted sleep patterns, may have slightly poorer diets, which can negatively impact their health. Previous research has shown that poor sleep quality is linked to weight gain, illness, and mental fatigue.
The study, conducted by scientists from King’s College London and published in the European Journal of Nutrition, analyzed nearly 1,000 adults. Participants had their sleep and blood analyzed, provided stool samples, and kept a food questionnaire. It was found that even a 90-minute difference in the midpoint of nightly sleep over the course of a week could influence the types of bacteria in the gut.
Having a diverse range of bacteria species in the digestive system is crucial for preventing diseases. However, individuals with social jetlag were more likely to consume diets high in potatoes, including crisps and chips, sugary drinks, and less fruit and nuts. This unhealthy diet can impact the levels of specific bacteria in the gut, with three out of six microbiota species more prevalent in the social jetlag group linked to poor diet quality, obesity, inflammation, and stroke risk.
The relationship between sleep, diet, and gut bacteria is complex, and further research is needed to fully understand it. However, the researchers advise individuals to maintain consistent sleep patterns throughout the week, if possible, to improve their gut microbiome and overall health.
Dr. Sarah Berry from King’s College London emphasizes the importance of maintaining regular sleep patterns and suggests it as an easily adjustable lifestyle behavior that can positively impact gut health. In the meantime, it is recommended to follow a healthy diet, including at least five portions of fruits and vegetables, base meals on fiber-rich starchy foods, consume dairy or dairy alternatives in lower fat or sugar options, incorporate beans, pulses, fish, eggs, and other proteins, opt for unsaturated oils and spreads in moderation, and stay hydrated with at least six to eight glasses of fluids per day.