Life Hack: Expert advice to get the best night's sleep possible

I learned a few things myself, including the connection between sleep and gut health. Dr Emily Prpa, a nutritionist at Yakult, says the link between sleep and gut health is often overlooked, despite stress and stimulants such as caffeine and alcohol being well-known sleep disruptors.

“The body’s internal clock, known as the circadian rhythm, influences the balance of bacteria in the gut,” Prpa says. “Disruptions to this rhythm can negatively impact the gut microbiota — the diverse mix of bacteria in the digestive system — leading to potential health issues. This is important because the gut and brain are closely connected via the gut-brain axis, meaning changes in gut health may directly affect sleep quality, relaxation and overall mood.”

She says it also works the other way around: when we sleep, we allow our gut to carry out some important jobs.

“During sleep, gut microbes also perform essential functions, including digestion, nutrient absorption, immune function and stress hormone reduction (known as cortisol). So, achieving high-quality rest isn’t just about waking up refreshed — it’s also key to maintaining a healthy gut microbiome.”

Prpa shared five tips to improve both your sleep and gut health:

• Limit blue light: Electronic devices emit blue light that suppresses the production of melatonin, the hormone which helps you to fall asleep. Instead, read a book or listen to music.
• Eat your way to better sleep: A healthy diet, high in plant-based foods such as fruits and veg, is associated with better sleep quality, so try to include lots of colour to your meals. A simple way to do this is to fill half your plate with salad or vegetables. Magnesium has been linked with helping sleep too and is found in green leafy veg such as spinach, nuts, seeds, and wholegrains. Kiwi has also been shown to support sleep due to serotonin content.
• A sleep-friendly environment: Keep your bedroom dark, cool, and quiet to enhance sleep quality.
• Calm your mind: Slow breathing exercises and meditation help you unwind, reducing stress levels that can also impact gut health.
• Limit caffeine intake: Caffeine can stay in your system for up to six hours, so stick to morning consumption for better sleep.
• Get outside during the day: Natural light exposure supports melatonin production, the sleep hormone. Even in winter, aim to spend time outdoors.
• Move your body: Regular exercise reduces stress and promotes sleep but avoid intense workouts close to bedtime as they can have the opposite effect.

Another release that caught my eye came from Ikea Ireland who surveyed 1,000 adults nationwide to uncover any issues they face when trying to sleep.

The ‘duvet war’ was an interesting result from that iReach Insights survey: 33% of people admitted to arguing with their partner over covers. Snoring also emerged as the top bedroom ‘ick’ with one in 20 saying they even ended a relationship due to sleep incompatibility.

“We know that many Irish adults are struggling to get a good night’s sleep, with temperature regulation and noise being major culprits,” says Ikea Ireland sleep expert, Guilherme Barros. Ikea’s experts have developed a formula for a good night’s sleep, underpinned by Ikea’s six sleep essentials: temperature, comfort, light, sound, air quality, home furnishing, and declutter.

Many of their tips echo Prpa’s advice above, such as sleeping in a dark room, but Ikea highlights that the right mattress can make or break a good sleep, noting that a firm mattress is good for back sleepers while side sleepers might prefer a mattress with comfort zones that allow shoulders and hips to sink in while supporting the spine. It also recommends decluttering your bedroom to make it a calmer, more inviting space.