Best Prebiotic For Sleep – How To Have a Good Night’s Sleep

 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

best prebiotic for sleep

Human beings are not content with just resting throughout the day. People want to be constantly active, so much so that it is necessary for them to have a good night’s sleep.

Sleep is essential in many ways, and a good quality sleep is necessary for you to feel fresh, healthy and alert, which is why finding the best prebiotic for sleep is always something worth researching.

What Is a Prebiotic and How It Can Help?

A prebiotic is a food that supports the growth of healthy bacteria in our guts. The best prebiotics are those that are non-digestible and cannot be broken down by our digestive system, so they reach the colon intact.

What Are the Benefits of Prebiotics?

Prebiotics can help improve gut health by increasing the amount of good bacteria in your colon. This can lead to better digestion and improved absorption of nutrients from food.

In addition, they may also help prevent or reduce symptoms associated with irritable bowel syndrome (IBS) such as bloating and diarrhea. Prebiotics may also have a positive effect on immune function, mood, and even weight loss due to their ability to increase satiety or fullness.

How Can Prebiotics Help Reduce Stress?

To understand how prebiotics work to reduce stress, we first need to understand what causes stress in the first place.

Stressed woman

Stress is caused by the release of hormones such as cortisol, which help us cope with stressful situations by increasing our heart rate, blood pressure, and other physical reactions. These hormones are essential for survival—but too much cortisol can be harmful.

Prebiotics help reduces stress by helping you maintain healthy levels of bacteria in your gut.

Healthy gut bacteria play an important role in keeping your immune system strong, which means it will be able to more effectively fight off illness when you’re stressed out or under duress than if it were weakened by bad bacteria growing inside you, which is why many people who live on a diet rich in processed foods experience chronic fatigue.

Best Prebiotics For Sleep – 9 Top Prebiotic-Rich Foods

Which prebiotics and probiotics are best for sleep?

Sleep is one of the most important parts of a healthy lifestyle. It helps your body repair itself, and it allows your brain to reset itself.

But sleeping well can be hard when you have poor digestion or an imbalance in your gut bacteria. Probiotics and prebiotics are critical for maintaining a healthy digestive system. They help you digest food properly, so that your body can absorb nutrients instead of being wasted on digestion.

Probiotics and prebiotics also help keep bad bacteria under control, which is essential for good sleep because the gut has such a big effect on your brain function. If you don’t have enough good bacteria in your digestive system, you might experience anxiety or depression—and those are two things that can seriously interfere with sleep.

Prebiotics, specifically, are fibers found naturally in foods like fruits, vegetables and whole grains. Once they reach your large intestine, they feed the good bacteria living there so they can grow and multiply.

This helps improve digestion and absorption of nutrients as well as reduce inflammation throughout the body, which can cause problems with getting good quality sleep. Here are some the best prebiotic-rich foods for sleep:

apples and bananas

1. Apples: Apples are a great source of pectin, which helps maintain the integrity of the intestinal lining and increase absorption of nutrients from food. Pectin also helps regulate bowel movements, which is important for helping you get a good night’s rest.

2. Banana: Bananas are another great source of pectin, as well as magnesium and potassium—two minerals that help relax muscles in your body and improve blood circulation. This can help calm your mind and reduce stress levels before bedtime.

3. Onions: Onions contain inulin fiber, which is known to support healthy gut bacteria. Garlic contains allicin—a compound that inhibits bacterial growth in the intestines while promoting healthy bacteria growth.

4. Garlic: Garlic is one of the most beneficial prebiotics in the world. It contains an antibacterial substance called allicin, which helps to keep your digestive system clean and healthy. Garlic also contains amino acids that help to relax muscles and improve sleep quality.

5. Yams: Yams contain a compound called Diosgenin, which helps to regulate your body temperature—keeping you warm enough during cold nights but cool enough during hot summer nights.

Yams are also packed with vitamin B6, which is essential for melatonin production, a hormone that helps regulate sleep.

6. Leeks: Leeks have been used as medicine since ancient times because they contain a chemical called allyl propyl disulfide (APDS). This substance helps relieve inflammation in your body and relaxes muscles, making leeks a great prebiotic food for sleep.


7. Whole grains: Whole grains are rich in prebiotics, which help to keep your gut healthy and improve digestion.

They also contain magnesium, which is an essential mineral that helps regulate your circadian rhythms and can help you fall asleep more easily.

8. Asparagus: Asparagus contains a type of protein called L-theanine, which has been shown to promote relaxation and calmness by reducing stress hormones. It’s also high in vitamin K, which is associated with improved sleep quality.

9. Flaxseed: Flaxseed has ALA or alpha-linolenic acid, an omega-3 fatty acid that helps reduce inflammation and improve sleep quality.

Connection With Prebiotics And Sleep

First, it’s important to understand what prebiotics are. Prebiotics are non-digestible carbohydrates that stimulate the growth of good bacteria in the gut. This helps balance the microbiome, which has a major impact on health and well-being.

How does this relate to sleep?

Our bodies produce melatonin when we’re asleep so that our body can repair itself and restore energy levels for the next day. Melatonin production depends on how much light we receive from the sun, but it also depends on how well we digest our food.

When we eat foods that contain prebiotics, they help increase blood flow to our intestines which increases blood flow throughout our body. This means better circulation which leads to better sleep.

8 Tips For Having a Good Night’s Sleep

As is described in other sections, food and lifestyle habits can affect your sleep patterns. The role of diet in producing healthy sleep patterns cannot be overstated; it’s a habit you should certainly practice.

When consumed in conjunction with an exercise program and reduced stress levels, a diet that promotes healthy sleep can help shore up the health of your body and mind and give you a good night’s rest. Here are 8 more tips for having a good night’s sleep:

curly woman drinking supplements

Tip #1. Ensure Optimal Gut Health With Optima Healthy Gut Solution

There are many things that you can do to improve the quality of your sleep but ensuring optimal gut health is one of the most important steps that you can take in order to do so.

Your gut contains trillions of bacteria and these bacteria play a huge role in how well you sleep at night. The best prebiotic for sleep will help promote healthy levels of bacteria in your gut which will improve how well you sleep at night.

These prebiotics also help reduce inflammation in your body which is another cause for poor sleep quality.

The best way to get these prebiotics into your system is through foods like bananas or avocado which contain them naturally, or take a natural supplement such as Optima, which is packed with the best natural ingredients for your gut health.

Tip #2. Practice Meditation

Meditation has been shown to improve sleep quality, reduce anxiety and stress, promote brain health, and much more. These benefits can help you get the restful sleep you need to function at your best during the day.

Tip #3. Get Up at the Same Time Every Day

Getting up at the same time every day will help you stay on schedule and keep you in sync with your circadian rhythm. Your body knows what it’s supposed to be doing, but when you go to bed too late or wake up at different times each day, it can make it difficult for your body to settle into a normal routine.

Tip #4. Take a Warm Bath Before Bed

Getting into a hot bath before you go to sleep will help you relax and fall asleep faster, according to an article from The Huffington Post.

In addition, it will help you get through the night without waking up in the middle of the night or early in the morning. A warm bath can also help keep your skin and hair healthy, which is important because stress can drain your hair follicles and cause breakouts on your face.

taking a nice bath

Tip #5. Avoid Alcohol Before Bed (It Also Has a Negative Effect on the Leaky Gut)

One of the best ways to ensure you get a good night’s sleep is to avoid alcohol before bed. Alcohol can have a negative effect on your sleep, but it also has a negative effect on the leaky gut. Try to avoid alcohol for at least three to four hours before going to bed.

Tip #6. Get 5-10 Minutes of Exposure to Vitamin D

Vitamin D is essential for healthy bone growth and development, but it has also been linked to sleeping patterns. Studies have shown that people who have low levels of Vitamin D are more likely to have sleep disorders or restless nights.

That’s because Vitamin D plays a role in the production of melatonin, which controls our sleep cycles. The hormone helps us fall asleep and stay asleep throughout the night. Without enough Vitamin D, you may find yourself feeling groggy when you wake up in the morning and aren’t able to get back to sleep as easily as usual.

Tip #7. Remove All Electronic Equipment From Your Bedroom.

Removing all electronic equipment from your bedroom is one tip to have a good night’s sleep. The light that comes out of these devices can affect your melatonin, which is a hormone that regulates your sleep-wake cycle. You do not want to be exposed to this type of light while you are trying to sleep, so it is best if you remove the devices from your bedroom when you go to bed.

You can also use a sleep mask or ear plugs if you find that you are woken up by sounds around you at night. This will help you get more restful sleep and will also help with any snoring issues as well as other noises like traffic or neighbors talking outside.

If possible, try turning off all electronics an hour before going to bed so that they do not interfere with your sleep schedule or wake you up early in the morning just when everyone else is getting ready for work or school.

Tip #8. Try Serenity for a Deep, Peaceful Sleep

There are many different types of supplements that can help you get a good night’s sleep, including melatonin and L-theanine, such as Serenity.

brown sleeping eye mask

Melatonin is another hormone produced by your brain’s pineal gland. It helps regulate your circadian rhythm, which controls your sleep-wake cycle. Normally, melatonin levels are at their highest just before you go to sleep and lowest when you wake up in the morning. Melatonin is available as an over-the-counter supplement in pill form or as an ingredient in other products like tea and chocolate.

L-theanine is a type of amino acid that occurs naturally in green tea leaves (Camelia sinensis). It has been shown to bring about relaxation without leading to drowsiness or impairing mental performance.

Should You Take Prebiotics at Night?

YES. Prebiotics are one of the best ways to help your body get to sleep. They are a type of fiber that helps with digestion, but they also have other benefits, including helping to promote healthy bacteria in the gut.

When we take prebiotics before bedtime, they will help us get a good night’s rest by keeping us regular and allowing us to digest our food more efficiently.

We recommend taking them right before bedtime so that they can work their magic while you sleep. There is no problem, though, when you take it at any other time of the day.

Can Prebiotics Make You Sleepy?

NO, prebiotics are not the ones that directly put you to sleep, but can definitely help improve sleep quality by providing nutrients for the beneficial bacteria in your gut, which is essential for optimal health.

The process of eating prebiotics helps to increase levels of serotonin, which is a neurotransmitter that regulates mood, appetite and sleep cycles.

Can Prebiotics Affect Sleep?

YES, Prebiotics are a type of fiber that you can’t digest, but your gut bacteria can. These fibers make their way through your digestive system and into your large intestine where they act as food for the good bacteria in your gut.

supplement in a woman's hand

The good bacteria then release chemicals called short-chain fatty acids (SCFAs) that help to regulate hormones like serotonin and melatonin, both of which are involved in sleep regulation.

Can Prebiotics Help Insomnia?

YES, Prebiotics are a type of food that helps promote the growth of good bacteria in your gut. They can help with sleep, as they can help you get a good night’s rest by promoting healthy digestion and preventing indigestion.

A lot of people experience insomnia because their digestion doesn’t work properly, and this can cause a number of issues throughout the day, including fatigue and poor concentration. If you’re looking for ways to improve your health and sleep, prebiotics is one way to do it.


The appropriate amount of sleep is crucial to your overall health. Without enough sleep, you run the risk of serious medical conditions and other issues. Complementing with a prebiotic drink or supplement can help you get some of the nutrients that you need to get better sleep each night.

Hopefully, this article has given you some good information on how prebiotic supplements can help to improve sleep. By learning the benefits associated with a regular prebiotic supplement regimen, you can have a better understanding of how they can be of benefit to you.

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