If your bowels don't sleep, you don't sleep either

🔬The fascinating connection: Why your gut influences your sleep center

In recent decades, science has made an astonishing discovery: your gut and your brain are in constant communication - via a complex network of nerve pathways, immune cells and messenger substances. Experts call this connection the gut-brain axis.

Several key systems interact here:
-The vagus nerve: This direct nerve connection between the intestine and the brain
constantly sends signals in both directions
-The gut microbiome: The trillions of bacteria in your
Digestive tract produce substances that act directly on your nervous system
-Neurotransmitter: Chemical messengers that transmit signals between
Transmitting nerve cells

Serotonin is particularly important here - often known as the "happiness hormone".
What many people don't know: About 90% of the serotonin in your body is
produced in the intestine. And this serotonin is the direct precursor for melatonin,
the hormone that controls your sleep-wake cycle.

This means that an imbalance in the gut can affect serotonin and therefore melatonin production - and thus directly disrupt your sleep.

💡 Three scientifically proven ways your gut affects your sleep

1️⃣ Blood sugar stability and sleeping through the night
If your blood sugar level drops sharply at night, this triggers a stress reaction. Your body releases adrenaline and cortisol - hormones that keep you awake or wake you up.

What the research showsHigh-fiber diet slows down the absorption of carbohydrates and ensures more stable blood sugar levels overnight. Studies have shown that soluble fiber lowers the glycemic index of meals and thus contributes to a more balanced blood sugar level.

2️⃣ The microbiome as sleep conductor
The composition of your gut bacteria (your microbiome) influences the production of neurotransmitters and hormones that regulate sleep.

What the research showsCertain bacterial strains such as Lactobacillus and Bifidobacteria promote the production of gamma-aminobutyric acid (GABA) - a calming neurotransmitter that is important for inducing sleep.
Other bacteria produce short-chain fatty acids such as butyrate, which reduce inflammation and strengthen the intestinal barrier, which in turn improves
serotonin and melatonin production.

3️⃣ Chronic inflammation disrupts the sleep rhythm
Subliminal inflammation in the gut (and therefore in the whole body) can disrupt the circadian rhythm (our internal clock).

What the research showsInflammatory molecules such as IL-6 and TNF-alpha
impair melatonin production and REM sleep. A healthy
Intestinal flora, promoted by prebiotic fiber, reduced
these inflammatory markers and improves the sleep architecture -
i.e. the different sleep phases that are necessary for recovery.

🥣 Practical nutritional strategies for better sleep

1️⃣ High-fiber breakfast without sugar traps:
Oat flakes, chia seeds or wholemeal bread in the morning ensure more stable blood sugar regulation throughout the day. Avoid sweet additives such as honey, agave syrup or jam - these trigger blood sugar spikes, which can lead to tiredness and sleep problems later on. Instead, focus on healthy fats (avocado, nuts) and protein (eggs, yoghurt, quark) for a steady energy level that also supports your sleep quality.

2️⃣ Tryptophan-rich foods:
This amino acid building block for serotonin is found in foods such as
Legumes, nuts and seeds.

3️⃣ Prebiotic food:
Onions, garlic, bananas and artichokes feed the sleep-promoting
Bacteria in your gut.

4️⃣ Magnesium sources:
This mineral relaxes the muscles and nervous system - contained in green leafy vegetables, pumpkin seeds and almonds.

💡 Tip: Make sure to increase new sources of fiber slowly in order to
Avoid flatulence - your intestines will gradually adapt.

☕ Calm down more easily in the evening - without straining your stomach

In the evening, your body needs more than anything else:
✅ Heat - activates the parasympathetic nervous system (relaxation nerve)
✅ Regularity - supports your circadian rhythm
✅ Lightness - relieves the digestive system

A short walkA gentle breathing exercise or a cup of relaxing tea with lemon balm, lavender or passion flower can help to calm the nervous system.

The Golden Milk (with turmeric, cinnamon & plant milk) combines several
sleep-promoting effects: Turmeric has an anti-inflammatory effect, cinnamon stabilizes blood sugar, and the heat lowers your body temperature - a signal to your body that it's time to go to sleep.

🕯️ A more comprehensive approach for better sleep

The latest sleep research showsIf you want to improve your sleep, a holistic approach is the most effective. This means not only optimizing your evening routine, but also laying the foundation for good sleep during the day.

Especially prebiotic fiber in the morning or at noon can:
✅ Strengthen the intestinal barrier and reduce inflammation
✅ Increase the diversity of sleep-promoting bacteria
✅ Stabilize blood sugar levels throughout the day
✅ Support the production of sleep hormones

For a supplement suitable for everyday use, a high-quality fiber supplement such as BS+ Dietary Fiber Plus can be useful - it supports your intestinal flora and helps to stabilize your blood sugar.

BS+ offers you:
-An optimal mixture of soluble and insoluble dietary fibers
-Natural polyphenols with antioxidant effect
-Easy integration into your everyday life
-Support for your microbiome without side effects

➡️ Learn more about BS+: www.meine-tcm.com/produkt/bs-ballaststoffe-plus

✨ Conclusion

Good sleep doesn't just start in your head - it also starts in your gut. A healthy gut can calm your nervous system, balance your hormones and give you the rest you need for restful sleep.

🛌 For nights with more rest - and days with more energy.

🌙 Bonus: Sleep-inducing evening ritual drink

Oat-almond drink with cinnamon & dates
This gentle blend calms your body, supports your digestion - and provides you with tryptophan, magnesium & fiber for nightly serotonin production.

🥛 Ingredients for 1 portion:

-250 ml unsweetened oat milk (rich in fiber & soothing B vitamins)
-1 tsp almond butter (contains magnesium for muscle relaxation & tryptophan for serotonin production)
-1 small soft date (medjoul) or ½ ripe banana (provides natural sweetness without a sharp rise in blood sugar)
-½ tsp Ceylon cinnamon (stabilizes blood sugar and has calming properties)
-1 pinch of vanilla (supports relaxation and well-being with its aroma)
-Optional: 1 tsp ground linseed (additional fiber &
omega-3 fatty acids)

🔄 Preparation step by step:

1. pour the oat milk into a small saucepan.
2. add the almond butter and stir in briefly with a whisk.
3. remove the pit from the date and cut it into small pieces (or mash half the banana).
4. add the date pieces/banana, cinnamon and vanilla to the oat milk/almond butter mixture.
5 Heat everything on a medium to low heat and stir regularly.
6. make sure that the mixture does not boil - it should only be slightly heated (maximum 70°C).
7. if you like, add the crushed linseed just before the end of heating.
8 After about 3-5 minutes, all ingredients should be well mixed and slightly warmed.
9 For a particularly creamy consistency, you can blend the drink briefly with a hand blender.
10. pour the drink into a pre-warmed cup.

⏰ Timing and enjoyment:
Ideally, enjoy this drink around 90 minutes before going to bed. This gives your body enough time to absorb the valuable nutrients without digestion disturbing your sleep.

🧘‍♀️ Mini breathing exercise after the drink:
Try 4-7-8 breathing - it acts like a natural switch to rest mode.
🎥 Instructions here: www.youtube.com/watch?v=r0w-Xdx-9Qs&t=3s

🔄 Variations:
-For additional relaxation: add a pinch of cardamom or ⅛ tsp ashwagandha powder
-Nut allergy: Replace almond butter with 1 teaspoon of tahini (sesame paste) or pumpkin seed butter
-Warmer version: Add ¼ teaspoon of turmeric and a pinch of black pepper for a "golden milk" version
-Cold nights: a hint of nutmeg (be careful: very little!) enhances the warming effect

💡 Why this drink works:
-The combination of carbohydrates and proteins promotes the uptake of tryptophan into the brain
-The slight warming supports the relaxation of the nervous system
-The natural ingredients provide sleep-relevant nutrients without artificial additives
-The moderate sugar content prevents blood sugar fluctuations during the night

This drink is not a sleeping pill, but a gentle support for your body to find its way into sleep mode naturally.

📝 Sleep diary: recognize your patterns

A simple sleep diary can help you recognize connections between your diet, fiber intake and sleep quality. Keep notes for a week:

-What you ate during the day (especially sources of fiber)
-Whether you have taken BS+
-How long it took for you to fall asleep
-How often you woke up at night
-How refreshed you feel in the morning (scale 1-10)

After just a few days, you will be able to recognize patterns and take targeted action!

🔄 7-day starter plan for better sleep through gut health

Day 1-2: Gentle preparation
-Take a look at how you currently sleep: When do you fall asleep? How often do you wake up?
-Start the day with 1 measuring cup of BS+ (10 g, spread full) in a glass of water.

Day 3-4: Nourish your gut
-Make your breakfasts high in fiber, for example with oatmeal and fresh berries.
-Eat a handful of nuts at lunchtime for extra fiber.
-Drink 1 measuring cup of BS+ stirred into water in the morning and at lunchtime.

Day 5-7: Complete program
Start the day with a high-fiber breakfast (without any sugar traps).
-Stick to your BS+ routine: 2× daily 1 measuring cup.
-Enjoy the soothing oat-almond drink in the evening.
-Give your body 30 minutes of screen-free time before going to bed - instead, breathe consciously with 4-7-8 breathing.

✨ Good to know:
You don't have to completely change your diet. The point is to give your body additional support - simply and in a way that is suitable for everyday use.

Observe the changes in your sleep quality!