5 Probiotics That Will Help You Sleep Better At Night

Sleep is a cornerstone of good health, but for many women, achieving a full night of restful sleep is hard to come by. Hormonal changes, stress, and busy lifestyles often disrupt the body’s natural sleep cycle, leading to restless nights and groggy mornings. While there are many strategies to improve sleep, probiotics have emerged as a promising, natural option to support better sleep.

Probiotics, though popularly known for their digestive benefits, have been shown to regulate sleep through the gut-brain axis—a two-way communication system between the gut and the brain. This article discusses how probiotics can improve sleep quality, highlights the best strains and products for women, and provides actionable tips on how to make probiotics a part of your daily routine.

The Connection Between Probiotics And Sleep

Probiotics are living microorganisms that support the gut microbiome, which is interlinked to sleep regulation. Here is how they help in regulating sleep:

1. Neurotransmitter Regulation

The gut plays a key role in producing important compounds that influence sleep, including those that help regulate sleep-wake cycles and promote relaxation. A large portion of the body’s serotonin, a precursor to the sleep hormone melatonin, is produced in the gut, highlighting its connection to restful sleep and overall balance.

2. Lowering Stress and Anxiety

Chronic stress can disrupt sleep by affecting the body’s natural balance and relaxation processes. Certain probiotics are known to support relaxation and help the body manage stress, creating a more calming environment that promotes restful sleep. Specific strains are particularly effective in encouraging relaxation and supporting a sense of well-being.

3. Support Hormonal Balance

Hormonal shifts in women, such as those experienced during perimenopause, menopause, or regular monthly cycles, can sometimes lead to sleep challenges. Supporting hormonal balance through a healthy lifestyle, including the use of probiotics, may help ease common symptoms like night sweats and mood changes, creating a better environment for restful sleep.

4. Melatonin Production Improvement

Melatonin, the hormone that regulates sleep, is closely linked to gut health. A well-balanced gut microbiome can support the body’s natural melatonin production, highlighting the connection between digestive health and quality sleep.

5. Anti-Inflammatory Properties

Chronic inflammation in the body can interfere with restful sleep. Supporting gut health with probiotics can help reduce inflammation and promote a more balanced internal environment, making it easier to achieve better sleep.

Top Probiotic Strains For Better Sleep

When choosing a probiotic for better sleep, make sure to select strains researched for their sleep-promoting properties. If you are interested in learning more about supplements, please visit Bio Well Supplements.

Here’s your list of the top strains to keep an eye out for:

• Lactobacillus rhamnosus GG: Known for its calming effects and ability to improve mood.
• Bifidobacterium longum: It helps reduce stress and improves the quality of sleep.
• Lactobacillus helveticus: Helps in the production of GABA production, promoting relaxation.
• Saccharomyces boulardii: Reduces gut inflammation and enhances overall gut health.

Top Probiotics For Sleep

1. Garden of Life Dr. Formulated Probiotics Mood+

Why It’s Great for Sleep

This probiotic is uniquely formulated to support mood and relaxation. It contains Lactobacillus helveticus and Bifidobacterium longum, which are clinically studied for reducing stress and improving sleep.

Additional Benefits

• Contains ashwagandha for stress relief.
• Supports emotional health.

How to Use

Take one capsule daily, with or without food.

2. Culturelle Health & Wellness Daily Probiotic

Why It’s Great for Sleep

This product contains Lactobacillus rhamnosus GG, one of the strongest types out there that is resistant to stomach acid and helps your body create serotonin.

Additional Benefits

• Helps with digestive balance, reducing discomfort that can disrupt sleep.
• Shelf-stable and travel-friendly.

How to Use

Take one capsule daily, ideally at the same time each day.

3. Renew Life Ultimate Flora Women’s Care Probiotic

Why It’s Great for Sleep

This high-potency probiotic, designed specifically for women, supports gut health and balances hormones that can interfere with sleep.

Additional Benefits

• Contains 12 strains for comprehensive gut support.
• Dairy-free, soy-free, and gluten-free.

How to Use

Take one capsule daily, preferably on an empty stomach.

4. Florastor Daily Probiotic Supplement

Why It’s Great for Sleep

Florastor includes Saccharomyces boulardii, which reduces gut inflammation and supports a balanced microbiome, which can indirectly help in better sleep.

Additional Benefits

• Works great for women recovering from antibiotic use.
• Clinically studied and safe for long-term use.

How to Use

Take one to two capsules daily, as needed.

5. Hyperbiotics PRO-15

Why It’s Great for Sleep

This time-release formula delivers probiotics over 8-10 hours, ensuring consistent support for gut health and relaxation throughout the night.

Additional Benefits

• Contains 15 strains for comprehensive support.
• Free from artificial ingredients.

How to Use

Take one small, easy-to-swallow tablet daily.

Tips To Maximize Probiotic Benefits For Women To Improve Sleep

1. Combine with Prebiotics

Prebiotics are forms of fiber that feed probiotics. Foods like garlic, bananas, and asparagus can enhance the effectiveness of your probiotic supplement.

2. Establish a Routine – Make it a Habit

Taking your probiotic at the same time each day and at the same time as another usual activity, such as at bedtime, can help form a healthy habit.

3. Pair with Relaxation Practices

Yoga, meditation, or just a winding down nighttime routine could also contribute to improving sleep by enhancing the effects of probiotics.

4. Be Consistent

Probiotics work best if taken regularly.  The results may take 4-6 weeks to manifest, so be patient.

5. Watch Your Diet

A diet high in whole, unprocessed foods supports gut health and enhances probiotic supplementation.