Disordered Sleep Patterns Can Affect Digestive Health, Here's the Fact

Illustration of digestive health. (Freepik)

JAKARTA - Not a few people focus on maintaining digestive health through healthy food choices or probiotic consumption, but forget that meal time and daily lifestyle also have a big influence on the condition of the intestine.

In recent years, research on circadian rhythms or the body's biological clock has shown that the digestive system works according to the body's natural 24-hour cycle.

This biological clock regulates various important functions, ranging from sleep patterns, metabolism, hunger, to the working process of organs. When the rhythm is balanced, the digestive system can also work more optimally.

Conversely, a messy sleep pattern, irregular meal schedules, and the habit of staying up late can disrupt the balance of the gut microbiome and body metabolism.

Dr. Vipada Sae-Lao, Nutrition Education and Training Lead Asia Pacific Herbalife, explained that gut health has a very close relationship with the body's circadian rhythm.

"Good bacteria in the gut continue to communicate with the body's biological clock. The two influence each other to help maintain metabolism, insulin sensitivity, heart health, immune system, and overall body health," said Dr. Vipada.

He added that modern lifestyles are slowly making the body's natural rhythm unbalanced.

"Staying up late, screen exposure at night, changing meal schedules, to shift work can disrupt the body's biological clock. When the body's rhythm is disrupted, the health of the intestine is also affected and in the long run can increase the risk of metabolic disorders and inflammation," he explained.

In order to commemorate World Digestive Health Day, Dr. Vipada shared a number of simple habits that are considered to help maintain the balance between the body's biological clock and digestive health.

Furthermore, breakfast and regular eating patterns are still an important key to keeping the digestive system optimal. After fasting overnight, the body is in a state of readiness to absorb nutrients better.

Eating a balanced diet that contains fiber, protein, healthy fats, and complex carbohydrates can help keep energy stable while supporting the body's metabolism throughout the day.

In addition to the type of food, the consistency of meal time is also considered important. Keeping a meal schedule within the same time frame every day helps the body maintain its biological rhythm.

"Small changes such as eating more regularly and being more aware of food choices can have a big impact on gut health and overall body well-being," said Dr. Vipada.

In addition to diet, hydration also plays a major role in maintaining the health of the digestive system. Water helps various important processes, ranging from the production of saliva, absorption of nutrients, to helping the movement of food in the digestive tract.

Dr. Vipada suggests starting the day with a glass of water before breakfast to help activate the digestive system and signal the body to start activities.

Maintaining fluid intake consistently throughout the day also helps the fibers work to facilitate digestion. Meanwhile, reducing excessive fluid intake at night can help the body relax before going to bed.

Sleep quality is also closely related to digestive health. When the body rests, the intestines undergo a process of recovery and adjustment of the microbiome rhythm.

Therefore, consumption of heavy, high-sugar, high-fat, and caffeine foods before bedtime should be avoided so that the digestive system does not work too hard at night.

"Getting used to a consistent sleep routine helps the body and gut bacteria work according to a more optimal rhythm," said Dr. Vipada.

He also suggested light activities such as stretching, reading a book, or drinking herbal tea before bed to help the body relax.

In addition to diet and sleep, stress is also a factor that can disrupt the balance of the gut and the body's biological clock. Cortisol or stress hormones are known to affect the digestive system as well as disrupt the circadian rhythm.

In the long term, unmanaged stress can make the digestive system more sensitive and change the balance of the gut microbiome.

"The relationship between the gut and the brain is very strong. Therefore, maintaining a balance of life, sleep quality, and good eating patterns is an important step to maintain overall body health," concluded Dr. Vipada.