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4 Ways to Improve the Quality of Your Sleep and Wake Up Feeling Rested 🌙 Episode 04

Dr. Will Bulsiewicz, The Gut Health MD

32,431 views

We spend all day trying to be healthy — then undo it all in the last two hours before bed.

In this episode of The Gut Insiders, Dr. B explains why nighttime isn't just the end of your day. It's when your gut barrier tightens, your immune cells recalibrate, and your microbiome shifts into repair mode. But only if you let it.

The problem? Light, late-night eating, and stress are quietly keeping your body stuck in daytime mode — blocking the gut healing that's supposed to happen while you sleep.

Dr. B breaks down the 4 non-negotiables that actually move the needle on sleep quality, why melatonin is a gut hormone (not just a sleep supplement), and what to do if you wake up at 2 or 3am every night.

🎙️ Missed Episode 03 on morning routines? Watch it here: The Gut Clock ⏰ How Your Morning Routine S...

Dr. B's new book, "Plant Powered Plus," is available now: https://www.amazon.com/Plant-Powered-...

Subscribe to The Gut Insiders wherever you get your podcasts:

🍎 https://apple.co/4qqHK33
🟢 https://bit.ly/4q93399

The Gut Insiders is hosted by Chuck Carroll and Dr. Will Bulsiewicz and produced by Matt Silverman.

Follow Dr. B on Instagram: Instagram: theguthealthmd

Learn more about the evidence-based gut health formulas in 38TERA: https://38tera.com

20 Comments

@kathleenseb8950 6 months ago

I've listened to a bunch of sleep experts, but this is succinct and scientifically sensible. Thank you!!!!

@YesTheBestISYetToCome 7 months ago

Day light savings should be outlawed; especially here in the southern states of Australia

@gilliansymmonds2929 7 months ago

It's working for me already - Fibre Fuelled Cookbook food 😋, morning sunshine on my face, peaceful 3km walk, enjoying the day retirement style, evening amble to watch the sunset, easy evenings and 12 hours later the Perfect Morning Poop !!!!

@catherinebell122 7 months ago

Optimizing sleep is work until it becomes a true hard core boundary, a true habit’

@VickieKoehler 6 months ago

Such a great supplement to Plant powered plus. I love this additional content. I can SO identify with Chuck, there is SO much to pack into a day, its hard to slow down. His comment that the games dont even start until late sometimes. Regardless, brings it all into focus and recognizing our areas to improve on is the first step. SO appreciate this. Also, your non negotiables emphasize a life with passion and purpose. Such an important piece. What is our why and how can we work to attain it. 🙌✌️

@vincentlane4894 7 months ago

“In peace I will both lie down and sleep, for you alone, Oh Lord, make me dwell in safety”God had it right from the start.
-Electricity at night and our minds can be deceived✝️

@pnaristanbullu8660 6 months ago

Dr. B. I love listening to you. Thanks for explaining so clear and simple. Greetings from Türkiye...

@hanksnot191 3 months ago

Not stressed still wake up at 2-3 most mornings.

@zukhriddin8388 6 days ago

Thanks i find my answer here

@MetalBere 7 months ago

Great talk. I've had trouble falling asleep my whole life.

@Mr101BAM 7 months ago

Thanks for the tips. I’m a Pilot who is on routes from NA to Asia. A bit of a challenge with eating and sleeping schedule. But your tips are still helpful

@Kellysher 6 months ago (edited)

Doc, please do an episode on sleep and older women. I used to sleep like a rock. Now, as soon as I lay down, I get really warm. Not the night sweats I had a long time ago. My body temperature just spikes. I’m not on meds for either diabetes or thyroid, but I’m borderline. This totally affects my ability to sleep. My doctor prescribed ambien, and I take a half pill on occasion, but I hate resorting to that and wonder if that is not true healing sleep. I fear taking melatonin supplements will reduce or stop my body from producing it. I stop eating at 6:00, and am in bed between 8-9. I really think that things are just different for post menopausal women. I’m always trying to apply health advice to myself, but often wonder if the advice would be different for us. I have both of your books and eat mostly plant based. I know there is a lot to unpack here, so do an episode on older women…please!

@PeggyKey 7 months ago

❤both of Dr. Wills books.

@abooooo123 2 months ago

I figured out many of these through trial and error. In fact, marrying got rid of some of my insomnia! Now in my fifties I always do a power down for about two hours. Fasting too is great. Finally, reading at least a half an hour before bed and folding laundry were game changers, particularly the latter. Strange but true.