How to Use Kefir for Better Sleep

If you’re having trouble getting a good night’s rest, try drinking kefir for sleep.

Kefir is similar to yogurt, but it’s even better for you as it offers higher concentrations of beneficial bacteria to support your gut microbiome.

Discover how kefir can help support a healthy immune system, reduce stress, and promote healthy sleep patterns, and learn how to incorporate this health-promoting drink into your routine. 

What is kefir?

Kefir is a fermented drink made from milk. It’s similar to yogurt but has a thinner consistency. 

This health-promoting drink contains five times more microbes than yogurt, and the majority of them can survive stomach acid, making it an excellent source of beneficial bacteria.

Kefir is derived from the Turkish word keyif, which means feel good after eating.

Kefir doesn’t just provide friendly bacteria—it also contains beneficial yeast. This unique combination of good bacteria and yeast works together to nourish and balance your microbiome, making kefir a powerful ally for gut health.

Watch the video below to learn how kefir can support a healthy sleep-wake cycle. 

Is kefir keto-friendly?

As long as it doesn’t contain added sugars, kefir is 100 percent keto-friendly. 

Kefir is high in fat and protein and low in carbohydrates, and adding this drink to your diet can support your overall health and well-being, as well as promote weight loss.

You can even make keto-friendly kefir at home. It’s surprisingly easy! 

To make your own kefir, simply combine one tablespoon of kefir grains with two cups of goat’s milk and let it ferment at room temperature for 24 hours. 

While goat’s milk is ideal for its digestibility, cow’s milk is a suitable alternative.

If you prefer a tangier taste, let the kefir ferment a little longer—this reduces the lactose content and boosts lactic acid levels. 

The best part? Kefir grains are reusable, so you can keep the fermentation going batch after batch.

How to use kefir to get better sleep

Although serotonin is typically associated with brain function, 90 percent of all the serotonin in the body is produced by gut microbes.

Serotonin is widely regarded as the feel-good hormone that helps regulate moods, reduce stress, and promote healthy sleep patterns.

Kefir is rich in helpful microbes that assist in producing the amino acid tryptophan. Your body converts tryptophan into serotonin, which is then converted into melatonin.

Melatonin is the hormone responsible for promoting deep, restful sleep by helping your body maintain a healthy sleep-wake cycle. Regularly consuming kefir can naturally support this process, making it a simple and nourishing way to improve your sleep quality.

The microbes found in kefir also produce vitamin B1, which helps reduce stress and can make it easier to relax your mind and fall asleep.

In addition, Lactobacillus bacteria found in kefir can help reduce cortisol, which is the body’s primary stress hormone that can disrupt healthy sleep cycles.

Drinking half a cup of kefir before bed promotes better sleep, supports gut health, and minimizes stress. 

A study published in Holistic Nursing Practice explored the impact of kefir on sleep quality in postmenopausal women. The findings revealed that kefir not only helped reduce sleep disturbances but also improved symptoms of depression and enhanced overall quality of life.¹

More health benefits of kefir

Adding kefir to your diet improves sleep, but it also has a wide range of other health benefits. 

Here are potential health benefits linked to kefir consumption:

• Reduces fat buildup in the liver
• Eases bloating and gas
• Relieves constipation and supports regularity
• Strengthens immune system function
• Helps reduce allergy symptoms
• Promotes balanced blood sugar levels
• Supports healthy blood pressure
• Offers natural anti-inflammatory effects
• Provides essential minerals such as magnesium and phosphorus

Fermented foods such as kefir play a key role in balancing the good and bad bacteria in your digestive system.

Including kefir in your daily routine can significantly enhance gut health. A well-balanced gut microbiome supports nearly every aspect of your health, from digestion and immunity to mood and energy levels.

Who should avoid kefir?

If you’re lactose intolerant, dairy products such as yogurt and cottage cheese often cause digestive discomfort, but kefir might be a different story.

“Even when made from dairy, kefir is often well tolerated by those with lactose intolerance, explains Dr. Berg. “That’s because the beneficial bacteria in kefir break down most of the lactose in milk.”

If you still experience digestive issues with dairy-based kefir, you can opt for non-dairy alternatives such as coconut milk kefir or water kefir. 

Enjoying a glass before bed can help you relax and support restful sleep without upsetting your stomach.

FAQ

Sources

1. https://journals.lww.com/hnpjournal/Abstract/2019/07000/ ↩︎