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Article By: Nicholas Clarke, BS, UNH
Have you ever found yourself tossing and turning during the night, desperately wishing for a magic sleep solution? Well, it turns out the secret to better sleep might be right in your refrigerator! Recent studies have uncovered a fascinating connection between eating fermented foods and improved sleep quality. Keep reading to find out more about the unsuspecting relationship between your gut and your sweet dreams!
The Gut-Sleep Connection
Scientists have made an amazing discovery; our guts act like a “second brain,” influencing not only how we feel but also how we sleep. The trillions of tiny organisms living in our intestines are collectively known as our gut microbiome and play a crucial role in this process. These microscopic creatures actively communicate with our brain and can influence various functions in our bodies, including our sleep!
Fermented Foods: Your Gut’s New Best Friend
Fermented foods are nature’s probiotic powerhouses, packed with beneficial bacteria that can help feed a healthy gut microbiome. Some popular examples of these sleep-boosting foods include:
• Yogurt: A tasty treat that shouldn’t be reserved just for breakfast
• Kefir: A tangy drink that is available in tasty fruit flavors
• Kombucha: A fizzy, fermented tea that makes a great alternative to soda
• Sauerkraut: Fermented cabbage that goes well with sandwiches and steaks
• Kimchi: A spicy Korean staple that’s delicious and healthy
These foods introduce “good” bacteria into your digestive system, improving your overall gut health and sleep quality as a result!
How Does it Work?
Here’s how fermented foods might help you catch some Z’s:
1. Brain Chemical Production: The good bacteria from fermented foods can help produce more sleep-encouraging chemicals, called neurotransmitters. Serotonin and melatonin are two in particular that can help you get to, and stay asleep.
2. Immunity: A healthy gut can strengthen your immune system, reducing inflammation and stress in your body and giving you more restorative sleep.
3. Mental Stress: Eating fermented foods can help reduce stress and anxiety, common culprits for sleepless nights.
4. Sleep Schedule Regulation: Some studies suggest that gut bacteria play a role in regulating our internal body clock, also known as the circadian rhythm. This can help sync our sleep-wake cycle.1
The Science Behind the Snooze
Recent studies have shown promising results. People with a higher amount of certain healthy bacteria, like Bifidobacterium, tend to sleep longer and better. Interestingly, fermented foods are a great source of these sleep-friendly bacteria. One study found that participants who consumed fermented milk products, like yogurt or kefir, had improved deep sleep and fewer nighttime awakenings.1
Simple Steps to Better Sleep
More research is needed to fully understand the relationship between fermented foods and sleep, but incorporating some of these foods is a low-risk and tasty way to potentially improve your sleep quality! Here are some easy ways to get started:
• Eat a serving of yogurt with your breakfast
• Enjoy a small portion of sauerkraut or kimchi with dinner
• Sip on some kombucha as an afternoon pick-me-up (kombucha contains a small amount of caffeine for those that may be sensitive)
• Experiment by adding kefir to a smoothie or drinking it straight-up for a probiotic snack
Remember, these studies are new and not the be-all-end-all, but improving your gut health is a great, low-stakes way to improve your sleep and overall health!
References
1. Singh, A., & Negi, P. S. (2025). Appraising the role of biotics and fermented foods in gut microbiota modulation and sleep regulation. Journal of Food Science, 90(1), e17634. https://doi.org/10.1111/1750-38
2. Seol, J., Iwagami, M., Kayamare, M. C. T., & Yanagisawa, M. (2025). Relationship Among Macronutrients, Dietary Components, and Objective Sleep Variables Measured by Smartphone Apps: Real-World Cross-Sectional Study. Journal of Medical Internet Research, 27(1), e64749. https://doi.org/10.2196/6474941.17634