Taking probiotics at night
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Benefits of Taking Probiotics at Night
Probiotics and Night Shift Workers
Immune System Modulation
Night shift work is associated with sleep disruption, which can lead to chronic inflammation and various health issues. Probiotic supplementation has been shown to moderate the immune response in night shift workers. A study involving night shift workers who took probiotics for 14 days demonstrated that probiotics could moderate changes in serum markers related to stress and inflammation, such as cortisol and C-reactive protein (CRP) . This suggests that probiotics may help mitigate the negative effects of sleep disruption on the immune system.
Dendritic Cell Function
Probiotics also play a role in maintaining immune cell function during night shifts. In a study with nurses working rotating shifts, those who consumed yogurt containing probiotics showed improved immune regulatory functions in dendritic cells. This was linked to a reduction in stress-related markers like HDAC11, which were otherwise elevated due to night shift work . This indicates that probiotics can help maintain immune health in individuals experiencing disrupted sleep patterns.
Probiotics and Sleep Quality
Subjective Sleep Improvements
Probiotics have been found to improve subjective sleep quality. A systematic review and meta-analysis revealed that probiotic supplementation significantly reduced scores on the Pittsburgh Sleep Quality Index (PSQI), indicating better perceived sleep quality . This effect was more pronounced in healthy individuals and when a single strain of probiotic was used for at least eight weeks.
Objective Sleep Metrics
While subjective improvements in sleep quality are evident, the impact of probiotics on objective sleep metrics such as sleep efficiency and latency measured by polysomnography or actigraphy is less clear. Current evidence does not show significant changes in these objective measures, suggesting that more research is needed to fully understand the effects of probiotics on sleep architecture .
Probiotics and Psychological Well-being
Mood and Cognitive Reactivity
Probiotics have been shown to positively affect mood and cognitive reactivity. In a study with healthy volunteers, those who took a probiotic mixture for six weeks reported improvements in mood, including reductions in depressive symptoms, anger, and fatigue, along with better sleep quality . Another study with individuals suffering from moderate depression found that probiotics reduced depression scores and improved emotional processing . These findings suggest that probiotics can enhance psychological well-being, which is closely linked to sleep quality.
Stress Reduction
Probiotics can also reduce stress, which in turn can improve sleep. In a study with surgical patients, those who took probiotics before surgery showed reduced stress levels and improved sleep, as indicated by lower scores on the Perceived Stress Scale and reduced levels of salivary alpha-amylase, a stress biomarker . This highlights the potential of probiotics to alleviate stress-related sleep disturbances.
Probiotics and Athletic Performance
Muscle Soreness and Sleep in Athletes
Probiotic supplementation has been found to benefit athletes by reducing muscle soreness and improving sleep quality. In a study with elite rugby players, those who took probiotics reported lower muscle soreness and better sleep quality compared to those who took a placebo . This suggests that probiotics can help athletes recover better and maintain optimal performance.
Conclusion
Taking probiotics at night can offer several benefits, particularly for individuals experiencing sleep disruption, such as night shift workers and athletes. Probiotics can help modulate the immune system, improve subjective sleep quality, enhance mood, reduce stress, and alleviate muscle soreness. While more research is needed to fully understand the impact on objective sleep metrics, the current evidence supports the potential of probiotics to improve overall sleep health and well-being.
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