Gluten is a protein found in wheat, barley, and rye. It acts as a glue that holds food together. For most people, gluten does not cause any issues. However, for those with celiac disease or non-celiac gluten sensitivity, gluten can trigger an immune response that damages the small intestine and causes a variety of symptoms and complications.
One common symptom reported by those sensitive to gluten is disrupted sleep. But can gluten really interfere with sleep quality and duration? In this comprehensive guide, we’ll explore the evidence surrounding gluten and sleep disorders to determine if gluten intolerance can truly cause sleep problems.
What is gluten?
Gluten consists of two proteins, gliadin and glutenin. When wheat flour is mixed with water, these proteins bind together and form a stretchy network that traps carbon dioxide bubbles produced by yeast during fermentation. This gives bread its chewy texture and allows it to rise.
Here’s a quick breakdown of the sources of gluten:
- Wheat – Gliadin and glutenin
- Barley – Hordein
- Rye – Secalin
In addition to bread products, gluten is found in pastas, cereals, baked goods, malted foods, and beer. It can also lurk in less obvious places like sauces, salad dressings, medications, vitamins, and even lip products.
People with celiac disease or non-celiac gluten sensitivity cannot tolerate gluten. When they eat it, their immune system mounts an attack against the small intestine, causing damage and preventing the absorption of important nutrients.
What are the symptoms of gluten intolerance?
Gluten intolerance can produce a wide array of symptoms that typically arise within hours or days of gluten consumption. Here are some of the most common signs:
- Diarrhea, constipation, or other digestive issues
- Abdominal pain and bloating
- Fatigue and weakness
- Headaches
- “Brain fog” and problems concentrating
- Numbness or tingling in the hands and feet
- Skin rash (dermatitis herpetiformis)
- Joint pain
In children, gluten intolerance may also impair growth and nutrient absorption. Up to 80% of those with celiac disease have some degree of nutrient malabsorption, leading to deficiencies in iron, folate, vitamin B12, fat-soluble vitamins (A, D, E, and K), and calcium.
Furthermore, studies show that anywhere from 10-30% of people with gluten intolerance also experience neurological symptoms like cognitive impairment, headaches, anxiety, and depression. Gluten exposure generates inflammation that may affect nervous system function.
The link between gluten and sleep disorders
Interestingly, sleep disturbances appear to be another common problem associated with gluten intolerance.
In one survey of over 1,500 adults with celiac disease, 27% reported having sleep disorders. The most frequent complaints were insomnia, difficulty falling asleep, and night waking. Respondents with active celiac disease were twice as likely to experience sleep disturbances compared to those with controlled celiac disease following a gluten-free diet.
Additional studies have found:
- Patients with celiac disease take longer to fall asleep and have reduced sleep efficiency.
- Those with non-celiac gluten sensitivity report more insomnia and daytime sleepiness.
- Sleep onset latency tends to decrease after adopting a gluten-free diet.
- Markers of sleep quality show improvement on a gluten-free diet.
But what explains this link between gluten and disordered sleep? There are a few primary theories, detailed next.
Nutrient deficiencies
One of the root causes may be nutritional deficiencies that arise from intestinal damage and malabsorption. Key micronutrients for sleep include:
- Iron – Supports production of neurotransmitters and sleep-promoting hormones like melatonin.
- Magnesium – Relaxes muscles and nerves to prepare the body for rest.
- Zinc – Needed for converting tryptophan to melatonin.
- Vitamin D – Regulates circadian rhythms and sleep-wake cycles.
- B vitamins – Help regulate neurotransmitters and nervous system function.
Deficiencies in these nutrients are extremely common in those with untreated celiac disease. Restoring micronutrient levels through a gluten-free diet or supplements may help normalize sleep.
Disruption of brain chemistry
Gluten exposure also triggers the release of inflammatory cytokines in the brain that disrupt neurotransmitters and sleep-regulating hormones:
- Decreased serotonin and melatonin synthesis.
- Altered GABA activity – GABA promotes sedation and tranquil sleep.
- Changes in orexin signaling – Orexin helps regulate wakefulness.
- Increased cortisol – High cortisol interferes with restorative sleep.
This chemical disruption may explain why those with gluten intolerance are more prone to insomnia or sleep disturbances. Avoiding gluten can help restore normal hormone and neurotransmitter balance.
Gut-brain axis dysfunction
Emerging research shows a strong two-way communication between the GI tract and brain known as the “gut-brain axis.” When the health of the intestinal tract suffers, it may directly alter nervous system function and sleep patterns.
How? Through several potential pathways:
- Impaired gut barrier – Leaky gut allows toxins/microbes to enter circulation and travel to the brain.
- Inflammation – Cytokines and immune cells activated by gluten trigger neuroinflammation.
- Microbiome – Altered gut bacteria affect neurotransmitter synthesis.
- Vagal nerve – Changes in gut function and microbiome disrupt vagus nerve signaling to the brain.
Sticking to a gluten-free diet may help “quiet down” these inflammatory pathways and gut-brain interactions to improve sleep quality.
Should you go gluten-free for sleep issues?
For those with diagnosed celiac disease or wheat allergy, adopting a 100% gluten-free diet is essential. Removing the trigger of gluten prevents further immune activation and small intestine damage.
In many cases, sleep complaints often start to resolve once gluten is eliminated from the diet and the gut has a chance to heal. However, it can take 6 to 24 months on a very strict gluten-free diet to achieve complete intestinal recovery.
The evidence is less clear when it comes to non-celiac gluten sensitivity (NCGS). People with NCGS test negative for celiac disease but still react to gluten. Various double-blind placebo trials have confirmed that gluten can cause symptoms in these individuals.
That said, there are no biomarkers or diagnostic tests available yet for NCGS. This makes it challenging to know who should trial a gluten-free diet when all standard celiac testing is normal.
If you have chronic sleep issues plus other symptoms that overlap with gluten intolerance like digestive problems, headaches, brain fog, joint pain, etc., it may be reasonable to experiment with a gluten-free diet. Keeping a detailed food/symptom journal can help assess if gluten restriction alleviates sleep difficulties or other issues.
Just be sure to consult your physician and get celiac bloodwork done first to rule out celiac disease as the cause. Blood tests for celiac disease include:
- Celiac antibodies – Tissue transglutaminase (tTGA), endomysial (EMA), or deamidated gliadin peptide (DGP)
- Complete blood count
- Vitamin and mineral levels
If blood tests and intestinal biopsies confirm celiac disease, then a strict gluten-free diet is mandatory. For suspected non-celiac gluten sensitivity, a trial of gluten elimination for 2 to 4 weeks can help determine if it’s a trigger.
Tips for better sleep on a gluten-free diet
Switching to gluten-free often leads to remarkable improvements in diverse symptoms, including sleep troubles. But some people need additional support to resolve their sleep disorders completely after giving up gluten.
Here are some extra strategies to help you achieve restful, uninterrupted sleep:
Correct micronutrient deficiencies
Work with a doctor and dietitian to identify and address any nutritional deficiencies caused by celiac disease or NCGS. Supplementing with iron, magnesium, B vitamins, zinc, and vitamin D may enhance sleep by normalizing neurotransmitter balance and hormone production.
Avoid cross-contamination
Those with celiac disease must follow a strict gluten-free diet without any cross-contamination for life. Watch for inadvertent gluten sources like shared kitchen utensils, unclear food labels, gluten-containing additives, and medications.
Try targeted supplements
Some supplements may help tackle underlying issues associated with poor sleep in gluten intolerance:
- Probiotics – Restore gut microbiome diversity.
- Digestive enzymes – Improve digestion and nutrient absorption.
- L-glutamine powder – Repair intestinal barrier.
- Omega-3 fatty acids – Resolve inflammation.
Practice good sleep habits
Even if avoiding gluten helps your sleep, adhering to proper sleep hygiene can enhance sleep quality further:
- Limit blue light exposure in the evenings.
- No caffeine after noon.
- Reduce stimulating activities before bedtime.
- Establish a consistent sleep/wake schedule.
- Create an optimal sleep environment that’s cool, dark, and quiet.
- Wind down with relaxation techniques before bed like light yoga, meditation, or reading.
- Avoid using electronic devices in bed.
Consider cognitive behavioral therapy
CBT is a type of talk therapy that targets faulty beliefs/behaviors that interfere with sleep. It may help resolve persistent insomnia by changing sleep habits.
Discuss medications with your doctor
In resistant cases, prescription sleep aids or anti-anxiety medications on a short-term basis can help reset the sleep cycle. Melatonin is a natural over-the-counter option to improve sleep onset.
The bottom line
Gluten exposure can indeed trigger sleep disorders like insomnia, restless sleep, and night waking in those with gluten intolerance. The mechanisms likely involve nutritional deficiencies, inflammation, chemical imbalance in the brain, and gut-brain interactions.
For celiac disease, strict adherence to a gluten-free diet and correcting nutritional status is crucial for resolving sleep problems. In non-celiac gluten sensitivity, a trial gluten elimination may improve sleep if gluten turns out to be a contributor.
Targeted supplementation, optimizing sleep habits, cognitive therapy, and medications can provide additional sleep-promoting benefits in gluten-related sleep disorders. Gradually, sleep quality often returns to normal by removing gluten and restoring gut health.
