The Gut-Sleep Connection: How Functional Nutrition Coaching Sessions Can Help Improve Your Sleep Quality

Are you someone who struggles with sleep?

Do you have a hard time falling asleep, staying asleep, or waking up feeling rested?

If so, you’re not alone.

According to the American Sleep Association, up to 70 million adults in the United States have some form of sleep disorder.

And did you know that your gut health could be playing a major role in your sleep quality?

It’s true!

The gut-sleep connection is a fascinating and complex topic, and it’s one that I, as a functional nutrition coach, specialize in.

How Your Gut Health Affects Sleep

So, how exactly does gut health impact sleep?

Well, there are a few ways.

First, our gut microbiome (which is the collection of microorganisms that live in our digestive tract) plays a crucial role in regulating the body’s sleep-wake cycle.

Specifically, there is a complex network of communication between the gut microbiome and the central nervous system, which helps to regulate our circadian rhythms (the internal clock that governs when we feel sleepy and when we feel alert).

Second, our gut health can also impact the quality of our sleep.

When our gut microbiome is out of balance (also known as dysbiosis), it can lead to a range of issues that can disrupt sleep.

For example, dysbiosis has been linked to increased inflammation, which can trigger pain and discomfort that makes it harder to fall and stay asleep.

Dysbiosis has also been linked to imbalances in hormones such as cortisol and melatonin, which can further disrupt the sleep-wake cycle.

How Functional Nutrition Coaching Programs Can Help Improve Sleep Quality

But here’s the good news: By improving your gut health through dietary and lifestyle changes, you can improve your sleep quality and quantity.

And that’s exactly what my functional nutrition coaching programs are designed to do.

When you work with me as your functional nutrition coach, we’ll take a holistic approach to identify and address imbalances in your gut microbiome.

I’ll start by looking at your dietary habits, stress levels, exercise routine, and sleep patterns to get a clear picture of what might be impacting your sleep quality.

Then, I’ll work with you to make the right changes to your diet and lifestyle that will support gut health and improve your sleep.

With time, effort, and the right support, you can get back to restful sleep again!

Gut Health & Sleep Supporting Baked Salmon Recipe

One of our favorite ways to support gut health and improve sleep is by incorporating sleep-supporting ingredients into your diet.

Here’s a delicious and easy-to-make baked salmon recipe that’s packed full of high-quality protein, fats, fiber, and phytonutrients that will help induce a relaxing night’s sleep.

🐟 Sleep-Supporting Lemon Garlic Herb Salmon Recipe 🐟


  • 4 x 4-6 oz wild-caught salmon fillets
  • 2 cloves organic garlic, minced
  • 1 tbsp organic cold-pressed extra virgin olive oil
  • 1 tbsp organic lemon juice
  • 1 tsp organic dried thyme
  • 1/2 tsp sea salt
  • 1/4 tsp organic black pepper
  • 2 cups of organic broccoli florets
  • 1 tbsp grass-fed butter
  • 1/2 tsp organic garlic powder
  • 1/4 tsp sea salt
  • 1/4 tsp organic black pepper


  1. Preheat your oven to 375°F (190°C).
  2. In a small bowl, whisk together the garlic, olive oil, lemon juice, thyme, salt, and pepper.
  3. Place the salmon fillets on a baking sheet lined with parchment paper.
  4. Brush the garlic mixture over the salmon fillets.
  5. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
  6. While the salmon is baking, steam the broccoli florets for 5-7 minutes, or until tender.
  7. In a small saucepan, melt the butter over medium heat.
  8. Add the garlic powder, salt, and pepper, and stir to combine.
  9. Drizzle the butter sauce over the steamed broccoli and serve alongside the salmon fillets.

Why these ingredients are sleep-supporting:

  1. Salmon: Rich in omega-3 fatty acids, salmon can help reduce inflammation in the body, which can contribute to a better night’s sleep. Omega-3s have also been shown to increase the production of serotonin, a neurotransmitter that helps regulate sleep.
  2. Garlic: Garlic contains allicin, a compound that has been shown to improve sleep quality and duration. It also has anti-inflammatory properties that can reduce pain and discomfort that may interfere with sleep.
  3. Broccoli: Broccoli is a good source of calcium, which can help the brain use tryptophan to produce melatonin, a hormone that regulates sleep. It also contains vitamin C, which can help reduce cortisol levels and promote relaxation.
  4. Thyme: Thyme contains compounds that have been shown to have a relaxing effect on the body, which can help improve sleep quality. It also has anti-inflammatory properties that can reduce pain and discomfort.
  5. Butter: Grass-fed butter is a good source of vitamin D, which has been linked to improved sleep quality. It also contains healthy fats that can help reduce inflammation and promote satiety, which can help you feel more relaxed and ready for sleep.

By incorporating sleep-supporting ingredients like salmon, garlic, broccoli, thyme, and grass-fed butter into your diet, you can help improve your sleep quality and quantity.

And when you work with a functional nutrition coach, you can receive personalized guidance and support to make dietary and lifestyle changes that will optimize your gut health and promote better sleep.

So why not give it a try and see how much better you can feel?

Please schedule your free 30-minute discovery call with Joseph at Re-Root Functional Nutrition Coaching today, where we’ll chat about your sleep and health history and map out a plan to get you sleeping like a baby again.

Click to get the ball rolling today.

You’ve got this!

Seeing clients virtually over Zoom and in person in the Baltimore, Maryland area.

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