Best Ways to Boost Your Probiotic Intake for Better Sleep: Study Findings

We all have nights where it feels like it’s impossible to get a good night’s rest. While sleep is influenced by a number of factors, your intake of probiotics could play a role in this. Research suggests that taking daily probiotic supplements is linked with improved sleep quality, in addition to its well-documented perks for your gut health. (Prefer an alternative to supplements? Hang tight, we’ll share some of the best foods and a recipe to help boost your daily probiotic intake!) Read on for more on this study highlighting the promising benefits of probiotic supplements for sleep.

Do probiotics help you sleep better?

A 2021 study published in the journal Nutrients looked at whether taking supplements containing a probiotic called NVP-1704 could improve rest. The study authors acknowledge that probiotics are essentially fuel that feeds the good bacteria in your gut, noting that NVP-1704 contains a mixture of probiotics that have been shown to regulate gut function and immune response to help ease anxiety and depression. This positive effect comes in handy at night when your body is trying to relax before falling asleep.

Participants included 156 healthy adults between the ages of 19 and 65 years old. Researchers asked 78 of them to take two probiotic capsules a day with water for eight weeks, while the remaining half took a placebo. They also filled out questionnaires asking about their self-reported symptoms of stress, anxiety, sleep quality, depression and insomnia.

At the end of the study period, researchers found that the group taking the probiotic supplements had experienced an improvement in sleep quality, as well as a reduction in their depression and anxiety symptoms. Therefore, they concluded that taking daily probiotics could be a huge plus for your gut health and sleep quality over time.

Which probiotics are good to buy for sleep?

Not sure which capsules to try? Check out our list of the best gut-healing probiotics for women over 50. That way you can rest easier and get additional gut health perks like an energy boost and clearer skin. (And remember: It’s always a good idea to chat with your doctor before starting a new supplement.)

How to boost your probiotic intake without supplements

It’s clear that probiotics are essential for wellness, but supplements aren’t the only way to increase your intake. Adding probiotic-rich foods to your diet supplies you with these live microorganisms so you can experience the benefits for your gut and sleep health. Dairy (yogurt, kefir and some cheese varieties), fermented foods (kimchi, pickles and sauerkraut) and breads like sourdough have all been shown to be good sources of probiotics. Therefore, consider eating these foods as part of a balanced diet for maximum benefits.

Bonus: A probiotic-rich cookie recipe

If you’re looking for a unique way to get a dose of probiotics, try this sugar cookie recipe from Lifeway Kefir. It uses their plain low-fat kefir and farmer cheese to create a probiotic-rich dough that produces crisp yet chewy cookies. They’re the perfect sweet treat to dunk in milk or even vanilla-flavored kefir!

Farmer Cheese Sugar Cookies

Ingredients:

• 1 stick (½ cup) unsalted butter, room temperature

• ½ cup plain low-fat kefir

Directions:

• Servings: 12 to 24 cookies

1. Cream butter and farmer cheese until blended.

2. Sift dry ingredients together and add to creamed mixture. Mix until crumbles are formed, and slowly pour in kefir until the dough becomes a cookie dough consistency.

3. Form into a loaf. Wrap in plastic wrap and chill overnight in refrigerator.

4. Preheat oven to 375°F. Line one or two baking sheets with parchment paper.

5. Remove cookie dough from plastic wrap and slice into thin round. Arrange on baking sheet, leaving enough room between each one. Bake 8 to 10 minutes or until lightly browned.

6. Transfer baked cookies to wire rack to cool completely. Enjoy!

Read on for more nutrition stories:

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Best High Fiber Foods for Digestion, Plus Our Test Kitchen’s 10 Delicious and Nutritious Recipes To Try

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.