Between summer socialising (and the glorious longer, lighter evenings) and hunkering down in the dark winter months, our sleep is very much determined by the seasons, which can also affect our gut.

“Our body’s internal clock, known as the circadian rhythm, is constantly running in the background to carry out essential functions and processes throughout 24-hour cycles,” says Dr Prpa. “Sleep cycles are also known as the sleep-wake cycle and refer to the 24-hour day-night cycle where periods of biological activity alternate with restfulness.

“These day and night cycles are the most important cue for our central clock as human beings, and they are also important for our needs – our gut bacteria have their own daily rhythm when it comes to functions, composition and location in the intestines. 

“So, just like all other processes in the body, our gut loves routine. Simply put, when we eat, move and sleep at similar times of day and exercise at regular intervals our gut is happier.”

However, there are lots of factors at play when it comes to building a regular routine our gut can stick to throughout the year.

“Some studies suggest that seasonal changes can impact the gut microbiome and sleep quality,” Dr Hall adds.

“For example, one study found that the diversity of the gut microbiome was reduced in winter compared to summer, which may be due to changes in diet and lifestyle during the colder months. Additionally, according to another study, seasonal changes in daylight can disrupt the circadian rhythm, which can negatively impact your gut health and sleep quality.”

Both experts agree that routine is key, but the addition of things like black-out curtains, bed linens that help regulate body temperature (ie, linen, cotton fibres), and ear plugs can all help us establish a regime that will work all-year round.

While we all know that gut health is more than just diet, the connection between the gut and our sleep patterns can be influenced by the foods we eat before bedtime. 

“Aim to eat your last meal at least two to three hours before bedtime and try and avoid heavy meals late in the evening as they can make it harder to fall asleep. This is because your digestive system is working overtime to process the food,” says Dr Hall.

Also, according to Dr Hall, there are certain foods that we need to be cautious about consuming before we hit the hay.

“Foods that are fried and high in fat, such as fish and chips or other takeaways, are the worst type of food to eat at night,” she says. “This is because they’re difficult for your gut to process, which can lead to discomfort and indigestion.

“Similarly, some people may find that eating spicy close to bedtime can cause discomfort. This is because spicy foods can irritate the lining of your stomach and cause acid reflux, which negatively impacts your gut health and can make you feel groggy and too sick to sleep.”

Also, sugar is another late-night no no.

“Many people like to grab a bowl of cereal as a ‘supper’ snack, but unfortunately, it’s one of the worst foods to consume before going to sleep,” says Dr Hall. “After eating sugary cereal, your blood sugar levels increase to provide you with more energy. As this sugar burns off quickly, it will be closely followed by a slump. It’s this swing which makes it so hard to fall asleep. Other processed and sugary foods, such as sweets, have the same unfortunate effect, too.”

And while it’s the season to be enjoying summery spritzes, alcohol can also unsettle our rest routine.

“Although alcohol has sedative effects, inducing feelings of relaxation and sleepiness, making it easier to fall asleep, the effect wears off. This disrupts sleep later on – especially when consumed in excess,” says Dr Prpa.

“When alcohol is consumed late at night, it’s absorbed into the bloodstream and eventually liver enzymes metabolise the alcohol overnight and blood alcohol levels decrease. Individuals who consume alcohol before bedtime are more likely to experience sleep disruptions and decreases in sleep quality while this process takes place.”

The key piece of info here is that, while we can all allow ourselves the odd 3am takeaway or evening glass of wine in front of the TV, it’s best to just be aware of what we’re consuming and how it ultimately can affect both our sleep and our gut. It’s all about striking a balance between not disrupting our routine and treating ourselves.

Disrupted sleep or a lack of shuteye can be miserable. However, it is possible to rewire your thinking and create a set of positive sleep habits to follow each day. According to Dr Hall, this starts with the simple act of sticking to an allocated bedtime.

“Choose a bedtime and stick to it. While going to sleep at a certain time may feel slightly childish, this routine helps your body regulate its circadian rhythm – your body clock – and creates a healthy sleeping pattern. This will likely result in you feeling tired at roughly the same time every evening, and therefore making it easier to fall asleep. 

“Ideally, you should fall asleep at the same time every night but if you have an active social life, Sunday to Thursday night should work, too.”

It’s also important to allow yourself time to rest before bed, even when you have a busy social life. Stress is also another factor which can come from the inability to switch off or one too many nights out – both of which will knock the sleep/gut balance off balance.

“We know that stress can negatively impact our gut microbiota,” says Dr Prpa. “This is because of the gut-brain axis – the scientifically proven link between the gut and brain, via the vagus nerve. Put simply, what happens in the gut doesn’t stay in the gut, and vice versa.” 

“Plus, all the socialising in the summer months can leave you feeling low on energy or stressed, which ultimately impacts your gut health.”

Both Dr Prpa and Dr Hall suggest using techniques such as yoga, meditation or breathwork before bed to help de-stress and wind down.

“Not many people know that chronic stress can negatively impact your gut health as well as your sleep quality,” says Dr Hall. “I’d therefore recommend practising relaxation techniques or even try going for a walk outside. 

“My personal favourite pre-bedtime recommendation is reading! A study by the University of Sussex found that reading can reduce stress by up to 68%. However, what is most impressive is that the study revealed that participants only needed to read for six minutes before their stress levels were reduced.”

Dr Hall continues:

“Also, try saying sleep affirmations out loud before you sleep. Sleep affirmations are positive statements or phrases that a person repeats to themselves before going to bed. By repeating affirmations out loud, we can reprogram our subconscious mind to adopt more positive thoughts about sleep as a whole. They also work at stopping – or at least limiting – the number of anxious thoughts.”