Why Gut Health Could Be the Missing Link to Better Sleep
If you’ve ever laid awake at night wondering why you can’t seem to fall asleep—even when you’re exhausted—you’re not alone. And it might surprise you to learn that the answer could be hiding in your gut.
In this week’s episode of the Sleep Like a Boss podcast, I had the pleasure of speaking with Anu Simh, a board-certified health coach, gut health educator, and founder of Nine Arms and Wellness. Anu’s mission is to help people understand how gut dysfunction can impact every part of our lives—including our ability to rest and recharge at night.
This conversation was eye-opening. We covered everything from the role of fiber to the gut’s own circadian rhythm—and how your diet, stress levels, and even your bedtime habits can throw everything off balance. Here’s a closer look at what we talked about.
Meet Your Microbiome
Anu kicked things off by explaining the basics of our gut microbiome—that complex ecosystem of trillions of bacteria living mainly in our colon. These tiny organisms influence our immunity, hormones, metabolism, and even our brain chemistry.
What I loved about Anu’s take is that she sees the microbiome as more than just a buzzword. It’s a lifelong companion. In fact, the microbiome begins to form during vaginal birth, meaning it’s with us from the very beginning. “They’re your forever guests,” Anu said—and like any good host, we need to treat them well if we want them to stick around and do their job.
What Does a Healthy Gut Look Like?
According to Anu, a healthy microbiome is one that’s both diverse and resilient. That means having a rich variety of bacterial species, plus a balanced ecosystem where no single type dominates.
When that diversity is lost—due to antibiotics, stress, poor diet, or restrictive eating—it can lead to dysbiosis, which is basically a fancy word for a gut that’s out of whack. And even if you don’t have obvious digestive issues, dysbiosis can show up in other ways: poor sleep, brain fog, anxiety, low energy, or skin issues.
It’s all connected.
“Our gut bacteria actually follow their own circadian rhythm. Just like us, they’re more active during the day and wind down at night. ”
Fiber: The Gut’s Favorite Food
One of the big takeaways from our chat was just how important fiber is—not just for digestion, but for sleep and overall health.
Anu shared that most people are drastically under-eating fiber, especially if they’re following restrictive diets or focusing too much on protein and fat. Our gut bugs need fiber to thrive. Without it, the good bacteria die off, and the not-so-friendly ones start to dominate.
Her advice? Aim for 30–40 grams of fiber per day. That might sound like a lot, but it’s doable with foods like beans, lentils, berries, leafy greens, oats, and flaxseeds. And try to eat a variety of plant-based foods—at least 30 different types each week—to keep your microbiome nourished and happy.
The Gut-Sleep Connection
This was the part that really lit me up—because yes, there is a direct link between your gut and your sleep.
Anu explained that our gut bacteria actually follow their own circadian rhythm. Just like us, they’re more active during the day and wind down at night. When we eat late, live in stress mode 24/7, or get poor sleep ourselves, we disrupt their natural cycle—which in turn affects hormone production, melatonin levels, and even neurotransmitters like GABA and serotonin.
In other words: if your gut is out of sync, your sleep probably will be too.
Real-Life Tips to Support Gut and Sleep Health
I always want to give you actionable takeaways, and Anu definitely delivered. Here are a few of the practical tips she shared to help support your gut—so your gut can support you:
Load up on fiber-rich foods like legumes, vegetables, berries, and seeds.
Diversify your diet—aim for at least 30 different plants per week.
Hydrate well, especially if you’re increasing fiber.
Eat mindfully and consistently. Late-night snacking can disrupt the gut’s natural rhythm.
Consider time-restricted eating, where you finish your meals within a 10-12 hour window.
Watch out for extremes. Overly restrictive or fad diets may damage your microbiome long-term.
Remember, sleep doesn’t happen in isolation. It’s connected to how we eat, how we live, and yes—even how our gut bacteria feel.
If you’re struggling with sleep, don’t just look at your bedtime routine. Take a peek inside your gut. It might be the missing puzzle piece.
Be sure to check out the full episode for the full conversation—and let me know what surprised you most!
