The Power of Probiotics and How They Can Improve Your Child’s Sleep

As parents, we're always on the lookout for ways to help our children sleep better. From cozy bedtime routines to calming sleep environments, we try it all. But did you know that something as small as a probiotic can play a big role in improving your child's sleep? Probiotics, the friendly bacteria that support gut health, can do much more than just aid digestion—they can also impact your child’s sleep in surprising ways.

What Are Probiotics?

Probiotics are live microorganisms, often referred to as "good bacteria," that live in our digestive systems. Think of them as tiny helpers that are working around the clock to keep our guts healthy and balanced. The gut microbiome—home to trillions of these bacteria—affects everything from digestion to immunity and sleep.

Research has shown that maintaining a healthy balance of gut bacteria is crucial for overall health. In fact, the gut is often called the “second brain” because of its profound connection to the central nervous system. This then demonstrates that a healthy gut can lead to better sleep for your children.

The Gut-Sleep Connection

You might be wondering; how do probiotics affect sleep? Well, it all comes down to the gut-brain axis—a two-way communication system between the gut and the brain. When the gut is happy and balanced, it produces neurotransmitters like serotonin, which not only helps regulate mood but also plays a key role in sleep.

In a study published in the Journal of Sleep Research, scientists found that children who had a healthy balance of gut bacteria were more likely to have better sleep quality. On the downside, imbalances in the gut microbiome, often caused by diet or illness, were linked to sleep disruptions, including trouble falling asleep and staying asleep. So, keeping a healthy microbiome in check can make a big difference in your child’s ability to achieve optimal sleep quality.

Probiotics and Sleep: What Does the Research Say?

Research continues to highlight the positive impact of probiotics on sleep in children. A study published in the European Journal of Paediatrics found that children who regularly consumed probiotics not only had improved digestion but also slept longer and more peacefully. The researchers noted that probiotics seemed to help reduce inflammation and promote the production of sleep-regulating neurotransmitters like serotonin and melatonin.

Another study, this time in the American Journal of Clinical Nutrition, found that probiotics could reduce stress levels in children, which is often a major factor in sleep disturbances. Lower stress levels lead to calmer bedtime routines and more restful sleep.

Practical Ways to Include Probiotics in Your Child's Diet

I am often asked by parents – how can we include probiotics in our children’s diet. Thankfully, probiotics are found in a variety of foods that children love:

• Yogurt: This is probably the most familiar source of probiotics. Just make sure to choose a yogurt with live and active cultures and check the sugar content.
• Kefir: This tangy drink is packed with probiotics and is often easier to digest than regular milk. You can add it to smoothies or serve it with fruit for a delicious snack.
• Sauerkraut: It might be a little more adventurous, but some children love the crunch of sauerkraut! Start with small amounts, and they might surprise you.
• Probiotic Supplements: If your child isn’t a fan of probiotic-rich foods, supplements can be a great alternative. Many come in chewable or powder forms that can easily be mixed into food or drinks.

Light-Hearted Tip: Probiotic Superpowers!

You can even make the idea of probiotics fun for your child. Tell them they have "superhero" bacteria in their tummy, working hard to help them sleep like their Superhero! Encourage them to “feed” their superhero helpers with delicious probiotic foods that will give them the energy they need to keep things running smoothly.

A Holistic Approach to Sleep

While probiotics are a powerful tool for supporting healthy sleep, it’s important to remember that they are just one piece of the puzzle. A consistent bedtime routine, a calming sleep environment, and a balanced diet all contribute to a good night’s sleep.

Nurture 2 Sleep really works on evidenced based practice and not just opinions and so I thought I might include some references to how I have been encouraged to support the use of probiotics in my practice.

Sometimes you may need to enter the link into your search engine.

Key Experts and Studies on Probiotics and Sleep:

1. Dr. Michael J. S. Breus (The Sleep Doctor)

• Research Focus: Dr. Breus, a clinical psychologist and sleep expert, discusses how gut health, including the role of probiotics, is linked to better sleep. He explains that the gut produces neurotransmitters like serotonin, which influence sleep quality. His work connects the gut-brain axis to improvements in sleep patterns for both adults and children.
• Source: Dr. Breus' article on the gut-sleep connection can be found here.

2. Study: Effects of Probiotics on Sleep Quality

• Journal: Frontiers in Psychiatry (2019)
  
• Findings: This study examined the role of probiotics in improving sleep quality by modulating gut microbiota, which influences the production of neurotransmitters like serotonin and melatonin. These neurotransmitters play crucial roles in regulating sleep-wake cycles.
  
• Source: You can access this study here.

3. Dr. Emeran Mayer (UCLA, Mind-Gut Connection Expert)

• Research Focus: Dr. Mayer, a leading researcher in the gut-brain axis, explores how gut health impacts sleep and overall well-being. He has written extensively on the influence of probiotics in regulating mood and sleep through the gut-brain connection.
• Book: The Mind-Gut Connection by Dr. Emeran Mayer explores the science behind how gut health, including probiotics, can affect sleep and behaviour in children.
• Source: Dr. Mayer's work can be explored further here.

4. Study: The Impact of Probiotics on Paediatric Health

A 2021 research collection published in Frontiers in Paediatrics highlights the broad impact of probiotics on child health, including improved digestion, reduced inflammation, and even potential benefits for sleep through the gut-brain axis​ (frontiersin)​ (frontiersin). The connection between gut health and sleep stems from the production of neurotransmitters like serotonin in the gut, which play a key role in regulating sleep cycles.

Moreover, specific strains of probiotics, such as Lactobacillus rhamnosus and Bifidobacterium lactis, have been studied for their positive effects on reducing inflammation and supporting a balanced gut microbiota, which in turn supports better overall health​ (frontiersin).

For a more detailed exploration of this research, including specific studies on probiotics in paediatrics health, you can check out the resources available on Frontiers in Pediatrics.

The connection between probiotics and improved sleep in children is supported by research linking gut health to better sleep quality. Probiotics help regulate neurotransmitters like serotonin and melatonin, which are essential for sleep. Experts like Dr. Michael Breus and Dr. Emeran Mayer have highlighted the importance of the gut-brain axis in managing sleep issues, while studies in respected journals such as European Journal of Paediatrics provide concrete evidence of the benefits of probiotics for sleep in children.

By including probiotics in a child’s diet, parents can support not only their digestive health but also promote better sleep and overall well-being.

Probiotics Recommendations from Julie:

1. https://immune.ae/product/dietary-supplement-optimum-nutrition-essential-8/
2. https://immune.ae/product/hifas-da-terra-dr-immune-five-syrup/
3. https://seed.com: a company that specialises in probiotics and conducts extensive research in the field.

To get the most out of probiotics, it's beneficial to conduct a stool or gut test to determine exactly what's missing.

And to conclude our discussion, the world of probiotics is fascinating and offers exciting possibilities for improving our children's sleep naturally. By incorporating probiotics into your child’s diet, you are not just supporting their gut health—you’re also setting them up for better sleep and, ultimately, better overall health.

This will lead to helping our children to sleep not only at their optimal duration but optimal quality too.

Goodnight and sleep well.