Can Probiotics Improve Sleep Quality? The Science Explained

17 November 2025

Getting a good night's sleep is like hitting the reset button for your body and mind. But if you often find yourself tossing and turning, staring at the ceiling, or waking up groggy, you're not alone. Millions of people struggle with sleep issues, and while many turn to sleep aids or lifestyle changes, one potential solution often goes unnoticed—probiotics.

Yes, those tiny bacteria that work wonders for your gut might also be the secret to better sleep. But how does gut health relate to sleep? And can probiotics really help you snooze more peacefully? Let’s break it all down with science-backed insights.

The Gut-Brain Connection: Why Your Stomach Affects Your Sleep

You might have heard the phrase "trust your gut", but did you know that your gut and brain are actually in constant communication? This connection, known as the gut-brain axis, is like a two-way superhighway where your digestive system and central nervous system exchange information.

At the center of this relationship are trillions of bacteria living in your gut, collectively called the gut microbiome. These microbes don’t just help digest food—they influence mood, cognitive function, and yes, sleep quality!

How Gut Bacteria Affect Sleep

Your gut influences sleep in several ways:

- Production of sleep-related neurotransmitters – Your gut produces around 90% of your body's serotonin, a key hormone that regulates mood and sleep. Serotonin later converts into melatonin, the hormone responsible for making you feel sleepy at night.
- Regulation of stress hormones – An unhealthy gut can lead to an overproduction of cortisol, the stress hormone that makes it harder to relax and fall asleep.
- Inflammation and sleep disturbances – An imbalance in gut bacteria (dysbiosis) can cause inflammation, which has been linked to conditions like insomnia and restless sleep.

Since probiotics help restore gut balance, they might be the missing piece to improving your sleep. But what does research say?

Scientific Evidence: Can Probiotics Truly Improve Sleep?

Recent studies suggest that probiotics can promote better sleep by supporting gut health and regulating sleep-related hormones. Let’s look at some key findings:

1. Probiotics Reduce Stress and Anxiety, Leading to Better Sleep

Stress and anxiety can keep your mind racing at night. The good news? Probiotics can help calm your nervous system.

A 2019 study published in Frontiers in Psychiatry found that participants who took probiotics experienced lower levels of stress and anxiety, which translated to improved sleep quality.

Another study in Scientific Reports showed that certain probiotic strains, like Lactobacillus and Bifidobacterium, helped reduce cortisol levels, making it easier for individuals to unwind before bedtime.

2. Probiotics Help Regulate Melatonin Production

As we mentioned earlier, the gut plays a huge role in melatonin production. A 2020 study in Nutrients showed that probiotic supplementation helped increase melatonin levels, leading to improvements in sleep patterns.

This means if your sleep cycle feels out of whack, adding probiotics to your routine could help you reset your internal clock.

3. Probiotics May Reduce Insomnia Symptoms

A clinical trial published in Beneficial Microbes found that taking probiotics for six weeks significantly improved sleep duration and quality in participants with insomnia. Those who took probiotics reported:

- Falling asleep faster
- Fewer nighttime awakenings
- Feeling more refreshed in the morning

This suggests that probiotics can be a natural remedy for those who struggle with chronic sleep issues.

The Best Probiotic Strains for Sleep

Not all probiotics are created equal, and some strains are particularly beneficial for sleep. If you're considering adding probiotics to your routine, look for these:

🦠 Lactobacillus rhamnosus

- Helps reduce anxiety
- Supports serotonin and melatonin production
- Improves sleep quality

🦠 Bifidobacterium longum

- Lowers cortisol levels
- Reduces stress-related sleep disturbances
- Promotes relaxation

🦠 Lactobacillus reuteri

- Helps combat inflammation
- Supports gut health, which indirectly boosts sleep quality

These strains are commonly found in high-quality probiotic supplements and fermented foods.

How to Incorporate Probiotics for Better Sleep

If you're ready to give probiotics a try, here’s how you can easily incorporate them into your daily routine.

1. Eat Probiotic-Rich Foods

One of the best ways to boost your gut health naturally is through fermented foods, such as:

- Yogurt – Opt for unsweetened varieties with "live and active cultures."
- Kefir – A probiotic-rich fermented milk drink.
- Sauerkraut & Kimchi – Fermented cabbage packed with gut-friendly bacteria.
- Miso & Tempeh – Fermented soy products that nourish the microbiome.

2. Take a High-Quality Probiotic Supplement

If fermented foods aren’t your thing, a daily probiotic supplement can help. Look for one that contains the sleep-friendly strains mentioned earlier.

3. Pair Probiotics with Prebiotics

Probiotics thrive when they have the right food to feed on—this is where prebiotics come in. Foods rich in prebiotics include:

- Bananas
- Oats
- Garlic
- Onions
- Asparagus

By combining probiotics and prebiotics, you’re giving your gut the best chance to flourish and, in turn, improving your sleep quality.

Other Lifestyle Tips to Maximize Sleep Quality

While probiotics can help, they work best when combined with other healthy sleep habits. Here are a few additional tips to enhance your rest:

🌙 Stick to a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock.

📵 Limit Screen Time Before Bed

The blue light from phones and computers disrupts melatonin production. Try unplugging at least an hour before bed.

💆‍♀️ Practice Relaxation Techniques

Meditation, deep breathing, or a warm bath before bed can work wonders in lowering stress and preparing your body for sleep.

☀️ Get Some Sunlight During the Day

Exposure to natural light, especially in the morning, helps regulate your circadian rhythm and improves sleep quality at night.

The Bottom Line: Probiotics Might Be Your Sleep’s Best Friend

If you've been struggling with poor sleep, your gut health might be to blame. The connection between the gut and brain plays a crucial role in regulating stress, mood, and sleep patterns.

Probiotics, by promoting a healthier gut microbiome, can:

✅ Reduce stress and anxiety
✅ Boost melatonin production
✅ Improve overall sleep quality

While they’re not a magic pill, incorporating probiotic-rich foods or supplements, along with healthy sleep habits, could be the natural sleep aid you’ve been looking for.

So, the next time you’re reaching for another cup of coffee after a restless night, maybe consider reaching for some yogurt or a probiotic supplement instead. Your gut—and your sleep—will thank you!