There are lots of articles on gut health and how we can optimise it.
A recent study by the European Journal of Nutrition, which was featured on both BBC and other national news channels, found that as little as a 90-minute difference in the midpoint of your night’s sleep over the course of a week could negatively influence your gut health.
What is Social Jetlag?
This difference in sleep patterns is known as ‘social jetlag’ (SJL).
A good example of this would be going to sleep at different times on a weekend compared to on a weekday.
In the modern age, our lives have become intricately entwined with technology, work commitments, and a bustling social scene that often stretches far into the late hours of the night. The result?
A misalignment between our natural biological rhythms and the demands of our daily routines – a phenomenon known as “social jetlag.”
While jetlag is commonly associated with long-haul flights across time zones, this lesser-known variant can wreak havoc on our internal body clock, affecting various aspects of our health.
One such area deeply impacted by social jetlag is our gut health, which was supported by the study from the European Journal of Nutrition, of over 1,000 adults.
Circadian Rhythm
The human body operates on a finely tuned internal clock, or circadian rhythm, which orchestrates a wide range of physiological processes – from sleep-wake cycles to hormone secretion and metabolism.
When our schedules are consistently out of sync with this internal rhythm, the repercussions can be more severe than mere tiredness and grogginess.
The recent study has shed light on the intricate relationship between SJL and gut health, revealing that this misalignment could be a silent culprit behind digestive woes and broader health concerns.
The Importance of a Wide Range of Gut Bacteria
It’s very important to have a wide range of different bacteria species in our digestive system.
Some bacterial species are more beneficial than others, but getting the right mix is key to optimising our gut health and preventing several diseases.
Why Does Social Jetlag Have a Negative Impact on Our Gut Health?
The study reported that those individuals who had SJL had a higher amount of 9 species of gut bacteria which have unfavourable associations with health and lower levels of 8 gut bacteria which are linked to positive health outcomes, compared to those with no SJL.
SJL Associated With a Poorer Diet
The study found that these results were in part mediated by diet. SJL was associated with a poorer diet quality, in that individuals would eat a diet high in processed carbohydrates such as white bread, crisps and sugary drinks.
Their diet would also be lower in fruit and nuts compared to those with no SJL.
The reason for this change in diet is potentially due to those with SJL craving carbohydrates due to blood sugar imbalances caused by compromised adrenal function due to their compromised sleep schedule and added to this their potentially stressful lifestyle.
Read my blog on Adrenal Fatigue.
Read my blog on how different types of stress damage the body.
What Can We Take From This Study?
This is quite clear SJL negatively affects our gut health and therefore we are best to avoid this problem! Obviously as stated earlier on in the article due to modern lifestyles this is easier said than done.
There are many ways we can improve our sleep and therefore reduce the release of stress hormones which will negatively impact our energy levels, leading to poorer dietary choices like those with SJL as documented in the study.
Hollistic Approach
Improving sleep involves adopting a holistic approach that addresses various lifestyle factors.
Firstly, apart from the obvious of establishing a consistent sleep schedule by going to bed and waking up at the same times each day and therefore preventing SJL, we can also create a relaxing bedtime routine, such as reading a book or practicing deep breathing, this signals to the body that it’s time to wind down.
Limiting exposure to screens before bedtime, as the blue light emitted can interfere with melatonin production (the hormone that induces sleep), is also crucial.
Designing a comfortable sleep environment, with a cool and dark room, can also promote restful sleep.
Caffeine and Alcohol Intake
Lastly, moderating caffeine and alcohol intake, engaging in regular physical activity, and managing stress through techniques like meditation contribute to improved sleep quality.
Supplements can also be beneficial; 100-200mg of magnesium taken 30 minutes before bed can be an excellent sleep inducer, as can something as simple as a cup of chamomile tea.
These are just a few adjustments that can pave the way for a more rejuvenating and restorative sleep experience and a decrease in SJL.
Take Home Message
The emerging connection between social jetlag and gut health highlights the profound impact of this often-overlooked phenomenon on our overall well-being.
Maintaining a sleep pattern that is as regimental as is suggested in the study might be difficult and unrealistic for some, however, attempting to maintain regular sleep patterns as best we can is a lifestyle behaviour we should all strive to do.
One could consider that even if the less than 90-minute difference in sleep pattern can’t be maintained, perhaps less than 180 minutes could be, which might still be more beneficial to an individual’s gut health than not attempting to maintain any sleep pattern at all!
Using a holistic approach to sleep as detailed above certainly has positive impacts on our mental well-being, our immune system, and our gut health showing how important sleep is and how it paves the way for a more vibrant and resilient life.
If you would like more information on how Nutrition Consultancy can positively impact your sleep and how with dietary improvements, and possible supplementation (Read my blog on important winter supplements) you can improve your daily well-being please get in touch.
Another great way to improve your sleep is through regular exercise. If you are based in the North Birmingham area please have a look at my Personal Training page. Or to get the best from both worlds you can combine both Nutrition Consultancy and Personal Training.
