A large-scale study published in Nature Communications reveals a two-way relationship between sleep patterns and gut microbiome composition. Scientists found that people with better sleep quality and less social jetlag have higher diversity of gut bacteria and more beneficial species.
How Sleep and Microbiota Interact
The team analyzed data on sleep schedules, chronotypes, and social jetlag — the mismatch between biological clocks and real-life schedules on workdays and weekends — from thousands of volunteers. The study linked disrupted biorhythms, not just shorter sleep duration, to lower microbial diversity and an increase in pro-inflammatory species.
The sleep-gut connection is bidirectional. Gut bacteria help produce serotonin, melatonin, and GABA — neurotransmitters that regulate sleep. In turn, sleep disruption alters intestinal peristalsis, acidity, and the immune response of the mucosa, creating conditions that favor pathogenic bacteria and suppress beneficial ones.
Social Jetlag and High-Risk Groups
Researchers highlight the impact of social jetlag: even shifting waking times by one to two hours on weekends significantly correlates with changes in gut flora. Night shift workers, students, and frequent travelers are at particular risk for poor microbiome quality and related metabolic disorders.
Experts’ Recommendations
To maintain a healthy microbiome, the researchers advise keeping a stable sleep schedule seven days a week and sleeping at least six to eight hours nightly.
