Insomnia Nights: Sleepless on Mobile
Cutting-edge research has unveiled a remarkable association between irregular Sleep schedules and the presence of detrimental gut bacteria.
The groundbreaking findings, recently published in The European Journal of Nutrition, stem from a collaboration between scholars from King’s College London and ZOE, a personalized nutrition enterprise. This pioneering study is the first of its kind to establish multiple links between “social jet lag” – the internal body clock shift that occurs when sleep patterns vary between workdays and days off – and factors such as dietary habits, diet quality, inflammation, and gut microbiome composition within a single cohort.
While prior research has indicated that working shifts can disrupt the body clock, leading to an increased risk of weight gain, heart issues, and diabetes, little attention has been paid to the impact of minor inconsistencies in sleeping patterns. For instance, the contrast between waking early with an alarm clock on workdays compared to waking naturally on non-workdays for individuals with regular hours.
Dr. Wendy Hall, the senior author from King’s College London, stated, “We are well aware that major sleep disturbances, such as shift work, can profoundly affect one’s health. However, our study reveals that even slight variations in sleep timings throughout the week are associated with differences in gut bacterial species. Some of these associations can be linked to dietary differences, but our data also suggests the involvement of other, as yet unidentified, factors. Intervention trials are necessary to ascertain whether improving sleep time consistency can lead to beneficial changes in the gut microbiome and related health outcomes.”
The composition of gut microbes (microbiome) can either positively or negatively affect health by producing either toxins or beneficial metabolites. Certain microbial species can indicate an individual’s risk of long-term health conditions, including diabetes, heart disease, and obesity. The microbiome is influenced by the food we consume, thereby making the diversity of our gut flexible.
The researchers evaluated a cohort of 934 individuals from the ZOE PREDICT study, the most extensive ongoing nutritional study of its kind. They examined blood, stool, and gut microbiome samples, as well as glucose measurements, in individuals with irregular sleep compared to those with regular sleep schedules. Unlike previous studies that focused on populations with obesity or diabetes, this cohort consisted mainly of lean and healthy individuals, with most getting more than seven hours of sleep per night throughout the week.
The results showed that even a mere 90-minute difference in the timing of the midpoint of sleep – the halfway point between sleep time and wake-up time – was associated with variations in gut microbiome composition. Social jet lag was linked to lower overall diet quality, higher consumption of sugar-sweetened beverages, and lower intake of fruits and nuts, all of which directly impact the abundance of specific microbiota in the gut.
Out of the six microbiota species found to be more abundant in the social jet lag group, three were associated with ‘unfavorable’ health outcomes. These microbes were correlated with poor diet quality, indicators of obesity and cardiometabolic health, and markers in the blood related to higher levels of inflammation and cardiovascular risk.
Kate Bermingham, Ph.D., the first author from King’s College London and senior nutrition scientist at ZOE, remarked, “Sleep is a crucial pillar of health, and this research is particularly timely given the growing interest in circadian rhythms and the gut microbiome. Even a 90-minute difference in the midpoint of sleep can foster microbiota species that have unfavorable associations with our health.”
Prior research has demonstrated that social jet lag is associated with weight gain, chronic illnesses, and mental fatigue.
Dr. Sarah Berry, also from King’s College London and chief scientist at ZOE, added, “Maintaining regular sleep patterns, including consistent bedtime and wake-up times, is a readily modifiable lifestyle behavior that may positively impact our health by influencing the gut microbiome.”
The research discovered a link between inconsistent sleep schedules, known as “social jet lag,” and the presence of harmful gut bacteria. Even small differences in sleep timings throughout the week were associated with variations in gut bacterial species.
The study involved a cohort of 934 individuals from the ZOE PREDICT study, comprising mainly lean and healthy individuals with regular sleep schedules. Researchers assessed blood, stool, and gut microbiome samples, as well as glucose measurements, to analyze the impact of irregular sleep on gut health.
Social jet lag was associated with lower overall diet quality, higher intake of sugar-sweetened beverages, and lower intake of fruits and nuts. These dietary differences directly influenced the abundance of specific microbiota in the gut, which could lead to unfavorable health outcomes.
Maintaining regular sleep patterns, including consistent bedtime and wake-up times, is crucial for health as it can positively influence the gut microbiome. Consistency in sleep can lead to beneficial changes in gut microbial composition and overall health outcomes.
Irregular sleep patterns have been associated with various health issues, including weight gain, chronic illnesses, and mental fatigue. Social jet lag and disrupted sleep can impact the body’s internal clock and increase the risk of heart problems, diabetes, and obesity.
“Exploring the relationship between social jet lag with gut microbial composition, diet, and cardiometabolic health, in the ZOE PREDICT 1 cohort” by Kate M. Bermingham, Sophie Stensrud, Francesco Asnicar, Ana M. Valdes, Paul W. Franks, Jonathan Wolf, George Hadjigeorgiou, Richard Davies, Tim D. Spector, Nicola Segata, Sarah E. Berry and Wendy L. Hall, 2 August 2023, European Journal of Nutrition. DOI: 10.1007/s00394-023-03204-x.
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