The Gut-Brain Connection: How Stress and Sleep Impact Your Gut
Written By: Leah Bard, BA; Gabrielle Applebaum, MA - Clinical Psychology PhD Program with Health Emphasis Ferkauf Graduate School of Psychology, Yeshiva University
Have you ever had “butterflies” in your stomach before a big event? Or felt your stomach churn when you’re anxious? That’s because your gut and brain are constantly communicating.
This relationship, known as the gut-brain axis or gut-brain connection, is a two-way street. Your mental state can influence digestion, and your gut health can affect how you feel emotionally. The gut is home to trillions of bacteria that support digestion, strengthen the immune system, and even help regulate neurotransmitters like serotonin, which influence mood. When stress levels rise or sleep is disrupted, this delicate balance can be thrown off, leading to digestive discomfort and changes in emotional well-being.
How Does Stress Affect the Digestive System?
Stress triggers the fight-or-flight response, releasing hormones, like cortisol, that can disrupt digestion. This process is regulated by the hypothalamic-pituitary-adrenal (HPA) axis, which controls how the body responds to stress and influences gut function. Chronic stress can lead to a reduction in beneficial gut bacteria, bloating, constipation, stomach pain, or diarrhea as a reaction to stress.
The vagus nerve is another key component of the gut-brain connection. It helps to regulate digestion and relays signals between the gut and brain. When stress levels are high, vagus nerve activity can decrease, leading to digestive issues. Deep breathing and meditation can stimulate this nerve, supporting both digestion and stress reduction.
How Does Sleep Affect Digestion?
A lack of quality sleep can throw off your gut microbiome, leading to increased food cravings and slower digestion. A lack of sleep can also lead to an increase in stress hormones. Overall, sleep helps regulate the body’s circadian rhythm, which has an effect on the body's functioning.
Simple Ways to Support the Gut-Brain Connection
The good news is that small lifestyle changes can improve both gut health and mental well-being. Here are some simple and effective ways to keep your gut-brain connection healthy.
Practice Mindfulness & Meditation
Engaging in deep breathing exercises, mindfulness, or meditation can reduce stress hormones and support digestion. Studies show that mindfulness-based techniques can improve gut symptoms in those with digestive issues.
A quick search on YouTube or the app store can provide you with a number of videos and apps that can lead you through guided meditations that are beginner-friendly.
Improve Your Sleep Routine
Aim for 7–9 hours of quality sleep per night to help regulate gut function. Keep a consistent sleep schedule, limit screen time before bed, and create a relaxing bedtime routine to improve sleep quality.
Eat a Gut-Friendly Diet
Include fiber-rich foods (vegetables, fruits, and whole grains) to nourish healthy gut bacteria. Consume fermented foods like yogurt, kimchi, and sauerkraut to support a balanced gut microbiome, and stay hydrated by drinking plenty of water throughout the day.
Stay Active & Move Your Body
Regular exercise, even a daily walk, can reduce stress and improve gut motility. Gentle activities like yoga can also support digestion and lower stress levels.
Speak To a Professional
Consult a licensed dietitian to learn how you can nourish your gut with a balanced diet and supplements to support a healthy microbiome. Also, a psychologist can equip you with skills to manage anxieties and worries, helping you to effectively regulate stress levels
By understanding the gut-brain connection, we can make small yet powerful changes that positively impact both our digestive health and mental well-being. Prioritizing mindfulness, sleep, and gut-friendly habits can lead to improved overall health and a happier, more balanced life.
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