This is based on bacteria identified in Sleep and the Microbiome – Some Notes. Bacteria level shifts through the day and you do not want to feed the bacteria that are associated with sleep issues. This is theoretical lists that ignores the magnitude of shifts.
To Avoid Before Bed
- arabinoxylan oligosaccharides (prebiotic)
- bacillus subtilis (probiotics)
- berberine
- bifidobacterium longum (probiotics)
- bile (acid/salts)
- Burdock Root
- Fisetin
- ginger
- glycine
- inulin (prebiotic)
- iron
- lactobacillus casei (probiotics)
- lactobacillus reuteri (probiotics)
- lactobacillus rhamnosus gg (probiotics)
- omega-3 fatty acids
- saccharomyces boulardii (probiotics)
- salt (sodium chloride)
- Slippery Elm
- sodium butyrate
- vitamin d
- walnuts
- wheat
Fine to take
These items will have a reducing impact on at least one of the bacteria. Items in bold has the highest impact.
- Arbutin (polyphenol)
- bacillus amyloliquefaciens (probiotic)
- bacillus coagulans (probiotics)
- Baking Soda (Sodium Bicarbonate)
- bentonite
- Caffeine
- camelina seed
- cannabinoids
- chitooligosaccharides (prebiotic)
- diosmin,(polyphenol)
- extra virgin olive oil
- galacto-oligosaccharides (prebiotic)
- Hesperidin (polyphenol)
- l-glutamine
- linseed(flaxseed)
- luteolin (flavonoid)
- melatonin supplement
- N-Acetyl Cysteine (NAC),
- pyridoxine hydrochloride (vitamin B6)
- quercetin
- resveratrol (grape seed/polyphenols/red wine)
- sodium stearoyl lactylate
- thiamine hydrochloride (vitamin B1)
- Vitamin B-12
- vitamin b3 (niacin)
- vitamin b7 biotin (supplement) (vitamin B7)
- Vitamin C (ascorbic acid)
- xylan (prebiotic)
So we have melatonin supplement, camelina seed and a glass of red wine to take with some B-vitamins at bed time!
Companies advertise Inulin as a sleep aid!
A lot of people find cannabis helps them to sleep.
Too many confusing and contradictory reports out there for everything!
Impossible to know what’s going to help, what’s going to do nothing and what’s going to cause harm.