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The Key to Better Sleep Is in Your Gut, Says Gastroenterologist
Based on facts, either observed and verified firsthand by the reporter, or reported and verified from knowledgeable sources.
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Around 25 million U.S. adults suffer from insomnia. At the same time, more than 3.9 million Americans are taking probiotics, usually for gut health, according to the American Gastroenterological Association (AGA). And gut health could be the key to better sleep.
A study published in the journal Engineering examined a specific probiotic strain called Lactobacillus helveticus CCFM1320. This probiotic produces a compound known as SAM (S-adenosylmethionine), which helps regulate the body's internal clock and supports the production of melatonin, a hormone that promotes sleep. The researchers found that this probiotic could significantly improve sleep quality.
The Gut as a Second Brain
Neuroscientist Dr. Chelsie Rohrscheib, the head of sleep at Wesper, a national home sleep disorder diagnostics company, told Newsweek: "The gut essentially acts as a secondary nervous system and creates and releases many crucial neurotransmitters, such as serotonin, which also help to regulate nervous system activity.
"This allows for two-way communication between the gut and the brain, called the gut-brain axis. Healthy gut microbes are essential to keeping the gut healthy and functioning, and there is ample evidence that gut microbiota dysregulation can negatively impact the activity of the gut-brain axis. Because the brain is highly sensitive, this can lead to poor sleep quality."
Stock image of a woman taking pills from her nightstand before bed.
Stock image of a woman taking pills from her nightstand before bed.
Liudmila Chernetska/iStock / Getty Images Plus
Is CCFM1320 a Game-Changing Strain?
To test the effectiveness of CCFM1320 in humans, scientists from Jiangnan University conducted a four-week study with 60 volunteers who experienced sleep difficulties.
Participants were divided into two groups: one received the probiotic, while the other took a placebo. Results showed that those who consumed the probiotic had better sleep scores, lower levels of the stress hormone cortisol, and a healthier balance of gut bacteria.
Additionally, the probiotic boosted the expression of genes involved in producing and utilizing SAM, a key factor in sleep and overall health.
Strain-Specific Benefits
Dr. Michel Bass, a board-certified gastroenterologist and the Founding Medical Director at Oshi Health in Philadelphia, Pennsylvania, emphasized the importance of strain specificity:
"Not all probiotics are created equal. This study identified CCFM1320 as uniquely beneficial for sleep quality. This isn't a generic 'take-any-probiotic' situation—it's about strain-level specificity," Bass told Newsweek.
"That's where a lot of public messaging needs to evolve. Just like different medications target different conditions, different strains do different things. And this one appears to enhance melatonin synthesis via SAM methylation—a novel pathway."
Probiotic Supplements vs. Fermented Foods
Stock image of an assortment of fresh vegetables and meats.
Stock image of an assortment of fresh vegetables and meats.
esilzengin/iStock / Getty Images Plus
While fermented foods like yogurt, kimchi, and kefir are beneficial for general gut health, Bass explained that they may not provide targeted probiotic strains at therapeutic levels.
"If someone wants to improve things like sleep quality or reduce stress hormones like cortisol, a strong, well-researched supplement—especially one with proven strains like CCFM1320—is usually more effective," he said.
"That said, eating fermented foods is still a great daily habit and can complement targeted probiotic supplements."
Jason Eastty, owner of Healthspan Longevity in Westborough, Massachusetts, and a nutrition specialist, added that overall good nutrition can combat poor sleep.
"Having a nutrient deficiency—like low iron, magnesium, or vitamin D—can throw off your gut microbial balance, leading to poor sleep. Clinical trials have shown that correcting these deficiencies helps microbial diversity and improves sleep efficiency," Eastty said.
He also emphasized that a whole-foods diet rich in fiber—from fruits, vegetables, legumes, nuts, seeds, and whole grains—is essential to feeding the "good" bacteria in your gut.
