Does your gut health impact your sleep?
In this week’s blog we hear from Gut Health Coach Emma from She’s Got Guts. This is a topic that is very close to my heart as a holistic sleep coach. After all nutrition and sleep are two main pillars of your health which work in synchronicity. Equally, not only can sleep deprivation impact your gut health, but the quality of your gut health also influences your sleep quality. Let me pass you over to Emma..
The early years of parenthood are a whirlwind of joy, challenge, and yes, exhaustion. For both you and your little one, quality sleep is essential for health and well-being. Did you know your gut health can significantly impact sleep patterns?
This blog explores the connection between gut health and sleep, offering tips for parents with newborns and children under 5.
Supporting Your Energy Levels
As a parent, prioritizing your sleep might feel like a luxury. However, a well-rested you is a better caregiver. Here's how gut health can fuel your energy:
• Hydration Hero: Just like a car needs fuel, your body needs water for optimal function. Aim for eight glasses daily to support digestion and keep your energy levels up.
• Gut-Friendly Feasts: Nourish your gut with lean protein, complex carbohydrates, and healthy fats. These nutrient-rich all-stars provide sustained energy and keep your gut microbiome happy.
• Sleep is King/Queen: It might seem obvious, but priorities sleep! Create a relaxing bedtime routine, establish a consistent sleep schedule, and grab naps whenever possible.
• Stress Less, Sleep More: Chronic stress disrupts gut health and zaps energy. Practice mindfulness, exercise, or spend time outdoors to manage stress and support overall well-being.
Building a Healthy Gut for Better Sleep
Many factors can disrupt a child's sleep, but gut health plays a big role. Here's how to support your little one's sleep through gut health:
• Probiotics for the Win: Introduce probiotic-rich foods like yoghurt, kefir, and fermented vegetables (gradually, to avoid tummy troubles). Probiotics help maintain a healthy balance of gut bacteria, promoting better sleep.
• Fibre Power: Encourage fruits, vegetables, and whole grains (gradually, and choose whole fruits and veggies over grains for younger children). Fibre acts as a prebiotic, feeding good gut bacteria and promoting gut health.
• Sugar Busters: Limit sugary and processed foods. These disrupt gut flora and negatively impact sleep. Choose nutritious whole foods for optimal gut health and better sleep.
• Bedtime Bliss: Create a calming bedtime routine that signals it's time to wind down. This could include reading, dimming lights, and limiting screen time. Consistency is key to healthy sleep habits.
Remember, You're Not Alone
These strategies might seem daunting, especially when you're feeling sleep deprived. Don't be afraid to ask for help from your partner, family, or friends. Taking care of yourself is essential for your long-term health and well-being, and a well-rested parent means a happier, healthier little one.
Ditch the sugary snacks and caffeine crashes! This blog concludes with easy, delicious snack ideas to boost your energy and support your gut health.
Skip the Sugar Rush: Healthy Snack Ideas for Energy and Gut Health
Pick One ingredient from each category for a gut-friendly, healthy snack combination
Fibre Filled
1 small banana
1 medium apple
200g (1.5 cups) blackberries 300g
(2 cups) strawberries 125g
(2 cups) carrot sticks
1/2 cup sweet potato
1/2 avocado
30g (3 cups) air-popped popcorn
1 slice of wholegrain sourdough
1 roasted artichoke heart
Broccoli florets raw or lightly steamed
Protein Filled
2 tablespoons of almonds
1 tablespoon of peanut butter
125g cottage cheese
75g (1/4 cup) edamame
3 tablespoons of hummus
2 tablespoons of pumpkin seeds
1 large hard-boiled egg
85g albacore tuna in water
185g plain Greek yoghurt
250ml (1 cup) kefir, plain yoghurt
85g tofu cubed
These protein and fibre-rich combinations will help sustain you for longer and are quick and easy to prepare when you need an instant pick-me-up. They also help feed your good gut bugs. When your gut is in balance your overall well-being improves.
Written by Emma Skilton She’s Got Guts® April 2024
Emma is an award-winning gut-friendly lifestyle coach who takes a holistic view of her client's well-being, offering programmes and 1-1 coaching for greater vitality and confidence in daily life.
Find out more about Emma
