From a clinical perspective, insomnia is often closely related to an imbalance in the intestinal flora, also known as the "gut-brain axis" disorder. Specific probiotics can indirectly improve sleep quality by optimizing the intestinal microenvironment, reducing anxiety responses, and promoting the production of key sleep neurotransmitters such as gamma - aminobutyric acid ( GABA ) and serotonin.
The following probiotic strains may contribute to solving insomnia:
1. Recommended Probiotic Strains
1. Lactobacillus
• Lactobacillus helveticus R0052 : Promotes the utilization of tryptophan (a precursor to serotonin) and helps regulate sleep.
• Lactobacillus plantarum (e.g., PS128 ): Increases GABA (gamma - aminobutyric acid), which helps the brain relax; it also affects serotonin metabolism and reduces the stress hormone (cortisol).
• Lactobacillus casei Shirota : May lower cortisol and improve anxiety-related insomnia.
• Lactobacillus rhamnosus GG : Relieves anxiety-related insomnia by regulating GABA receptors.
2. Bifidobacterium
• Bifidobacterium longum 1714 : Reduces stress response and improves sleep quality.
• Bifidobacterium bifidum : Regulates intestinal inflammation and indirectly improves sleep.
3. Other strains
• Weizmannia coagulans : Improves sleep disorders through anti-inflammatory effects.
4. Compound probiotic formula
• It also contains Lactobacillus + Bifidobacterium, and multiple strains synergistically regulate the gut-brain axis.
• Contains prebiotics (such as fructooligosaccharides FOS and inulin) to promote the proliferation of probiotics and enhance their effects.
2. Recommended usage points
1. Dosage and timing
• The daily recommended intake is ≥10⁹ CFU (colony-forming units per billion).
• For best results, take 1-2 hours before bedtime .
• Continue supplementing for 4-8 weeks to observe the results.
2. Matching suggestions
• It can be combined with foods rich in tryptophan (such as milk, bananas) or magnesium supplements to enhance the sleep-promoting effect.
• Avoid taking with antibiotics or high-temperature food.
3. Security
• Most probiotics are highly safe, but they should not be taken blindly or in excessive amounts for a long time.
• People with weakened immune system should consult a physician before using this product.
4. Note the strain number
• The effectiveness of probiotics is highly dependent on the specific strain, not just the species name.
• For example, L. plantarum PS128 improves anxiety and insomnia; L. plantarum 299v is mainly used to treat IBS (irritable bowel syndrome).
5. Other auxiliary measures
• Eat a high-fiber diet and reduce your intake of processed foods.
• Stress-reducing activities: Meditation and moderate exercise (such as yoga) can work together to improve sleep.
3. Ranking of probiotics for improving insomnia
|
Probiotic strains |
Improvement Mechanism |
grade |
Suitable for
|
|
Lactobacillus helveticus R0052 |
Promote the conversion of serotonin to melatonin and regulate sleep rhythm |
★★★★★ |
People with insufficient melatonin secretion and circadian rhythm disorders |
|
Bifidobacterium longum 1714 |
Lower cortisol and relieve stress-induced insomnia |
★★★★☆ |
People with insomnia caused by anxiety and stress |
|
Lactobacillus plantarum PS128 |
Increase GABA , relax nerves, relieve anxiety and difficulty falling asleep |
★★★★☆ |
Anxiety-related insomnia and difficulty falling asleep |
|
Lactobacillus rhamnosus GG |
Regulate GABA receptors to improve mood-related insomnia |
★★★☆☆ |
People with mild anxiety or intestinal sensitivity-related insomnia |
|
Lactobacillus casei Shirota |
Lowering cortisol and indirectly improving stress-induced sleep |
★★☆☆☆ |
Those who are under high stress but have mild insomnia
|
|
Weizmannella coagulans GBI-30 |
Anti-inflammatory effects may indirectly improve sleep |
★★☆☆☆ |
Insomnia with indigestion or inflammation |
4. Assess whether you are suitable for taking probiotics to improve insomnia?
1. First clarify the type and cause of insomnia
• Insomnia related to gut-brain axis imbalance: accompanied by indigestion, bad breath in the morning, skin problems, etc.
• Stress/emotional insomnia: Feeling tense and anxious during the day and having trouble relaxing at night.
• Insomnia in elderly patients or patients with chronic diseases: age >60 years, IBS , diabetes, and other concurrent sleep disorders.
2. Not suitable for insomniacs who rely solely on probiotics
• Physiological diseases (such as sleep apnea, hyperthyroidism, severe depression, etc.) require the underlying disease to be treated first.
• Drug or alcohol dependence: Insomnia: Medication use needs to be adjusted or lifestyle habits need to be improved.
• Acute stress-induced insomnia: Usually improves on its own when the stress is relieved.
3. Assess the health of intestinal flora
• Abnormal bowel movements (constipation <3 times / week or diarrhea >3 times / day);
• Indigestion (bloating, belching, foul-smelling flatulence);
• Decreased immunity (frequent colds, mouth ulcers);
• Skin allergies (eczema, urticaria).
In summary, by supplementing with specific probiotic strains, such as Lactobacillus helveticus R0052 , Bifidobacterium longum 1714 , and Lactobacillus plantarum PS128 , you can develop a sleep improvement plan that's best for you. If insomnia persists, seeking medical examination and professional consultation is recommended. We hope these scientific recommendations will help you regain a restful sleep.
References
1. Messaoudi, M., et al. “Assessment of psychotropic-like properties of a probiotic formulation (L. helveticus R0052 and B. longum R0175) in rats and human subjects.” British Journal of Nutrition, vol. 105, no. 5, 2011, pp. 755–764.
2. Steenbergen, L., et al. “A randomized controlled trial to test the effect of multispecies probiotics on cognitive reactivity to sad mood.” Brain, Behavior, and Immunity, vol. 48, 2015, pp. 258–264.
3. Liu, W. et al. “Effects of Lactobacillus plantarum PS128 on neuropsychiatric symptoms and sleep quality in adolescents.” Journal of Functional Foods, vol. 24, 2016, pp. 265–274.
4. Bravo, JA, et al. “Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve.” Proceedings of the National Academy of Sciences, vol. 108, no. 38, 2011, pp. 16050–16055.
5. Hancock, LE, & Perego, M. “Systematic inactivation and phenotypic characterization of two-component signal transduction systems of Bacillus subtilis reveals several new pathways involved in stationary-phase events.” Journal of Bacteriology, vol. 181, no. 3, 1999, pp. 712–722.
6. Sharma, S., et al. “Therapeutic potential of Weizmannia coagulans GBI-30 in sleep disorders: A pilot clinical study.” Sleep Science, vol. 12, no. 2, 2019, pp. 98–104.