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Digestion, late meals, alcohol and light all influence how fragmented your sleep is. Because gut-derived serotonin is a building block for melatonin, looking after digestion is one piece of sleeping better — alongside steady sleep timing.
More than 90% of the body's serotonin is produced in the gut, which is part of why digestion, mood and sleep are so tightly linked.
Evidence on diet and the microbiome is genuinely promising but still developing; results vary between people, and lifestyle steps work alongside — not instead of — medical care.
References
Mayer EA. Gut feelings: the emerging biology of gut—brain communication. Nature Reviews Neuroscience. 2011;12(8):453—466.
Cryan JF, et al. The Microbiota-Gut-Brain Axis. Physiological Reviews. 2019;99(4):1877—2013.
Yano JM, et al. Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell. 2015;161(2):264—276.
Frequently asked questions
How do I get more deep sleep naturally?
Deep sleep responds to a steady schedule, morning daylight, daytime movement, a cool dark room, and cutting alcohol and late caffeine. Most deep sleep happens early in the night, so a consistent, early-enough bedtime matters.
What reduces deep sleep?
Alcohol, late or large meals, evening caffeine, screens, stress and an irregular bedtime all cut into deep sleep - alcohol especially suppresses it even if it helps you fall asleep. Warm rooms and noise fragment it too.
How much deep sleep do I need?
Roughly 13-23% of the night for most adults, though it naturally declines with age. Rather than chasing a number, look at whether you wake feeling restored.
How do I know what's lowering my deep sleep?
The free 2-minute self-check above looks at the habits and gut-sleep factors affecting your deep sleep and builds a plan.
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