One of the Best, But Most Commonly Overlooked Natural Sleep Aids

"Milk Kefir Ingredients" by Stephen Pearson is licensed under CC BY 2.0.

Getting good sleep is a common challenge, as evidenced by the number of sleep aids and remedies on the market. A few get most of the press these days: CBD products, melatonin, GABA, etc., but one of the more effective natural products for improving sleep tends to get left out of the discussion.

Kefir is a fermented dairy product like yogurt, but more liquid and containing far more beneficial microbes than its more familiar cousin.

The word kefir is derived from the Turkish work keyif, which translates to “feel good after eating.” And kefir is mostly known as a digestive aid because it improves the health of the gut “microbiome,” which is the varied and numerous bacteria and yeasts that participate with digestion.

Obviously, having better digestion will reduce issues like gas and bloating, which in turn might make you more comfortable in bed to help you sleep better, but the beneficial microbes have an additional job to do when it comes to sleep.

The gut microbes produce approximately 90% of your body’s serotonin, a neurotransmitter that’s heavily involved in controlling sleep-wake cycles.

Not only does kefir build up your beneficial microbes, it also supplied the amino acid tryptophan, which is a necessary ingredient in the production of serotonin, as well as in the production of melatonin, another major player in sleep.

The microbes in kefir also participate in the production of Vitamin B1 (thiamin), an important factor in the body’s ability to adapt to stress. And the lactobacillus bacteria in kefir has been found to reduce cortisol – often referred to as the stress hormone.

Between reducing digestive discomfort, enhancing serotonin and melatonin levels, and reducing stress, kefir is a pretty well-rounded sleep aid.

But it’s a dairy product, so what does that mean for those of you who may be lactose intolerant or otherwise can’t handle dairy?

Well, the microbes in kefir largely digest the lactose that’s present. There is still a small amount of lactose present, but most people with lactose intolerance have no significant issues with drinking kefir.

In addition while a lot of kefir is made from cow’s milk, goat and sheep milk versions are relatively easy to find. You can also make your own kefir with coconut milk or other non-dairy alternatives, or even just with water using a starter culture known as “kefir grains.”

For those of you on keto or other low-carb diets, as long as you stick with the plain, unflavored versions of kefir, the carb content is minimal.

Kefir has a similar “tangy” taste to unsweetened, unflavored yogurt. While sugar and flavorings can make it more palatable, I think it’s generally healthier to go with the unflavored versions. Right from the start, people don’t generally mind the taste too much, and some actively like it, but most get used to it pretty quickly. But even if you have to go with the sweetened/flavored version, there’s still a lot of benefits to be had. It’s just that the less sugar you consume, generally the better off you’ll be.

For just improving digestion and gut health, you can pretty much drink kefir anytime. But for improving sleep, about half a cup before bedtime is good for most people. If you have any concerns about whether the dairy in it might upset your stomach, try it first during the day and see how it goes, but again, there’s minimal lactose in kefir to cause problems, and you can always go with kefir made with things other than cow’s milk.

In any event, if you have sleep difficulties, or general issues with digestion and/or stress, I encourage you to give kefir a try!

Until next time…

George F. Best, D.C.