How to Use Kefir for Better Sleep

April 8, 2025

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.

Key takeaways

Kefir contains live beneficial bacteria that support a healthy gut microbiome and digestive system, both of which are essential for quality sleep.

As a keto-friendly food, kefir is suitable for the whole family, and enjoying it before bed can help promote better sleep.

FAQ

1. Is it okay to drink kefir before bed?

Yes, drinking kefir before bed can enhance sleep quality and provide a range of other health benefits.

2. How much kefir should I drink to sleep?

It’s generally recommended to drink half a cup of kefir before bed, which can help improve sleep.

3. Is there melatonin in kefir?

The microbes in kefir can synthesize tryptophan, an essential amino acid that is a precursor to serotonin. Serotonin is then converted into melatonin, which helps regulate sleep cycles.
So while kefir doesn’t contain melatonin directly, its microbial content supports the body’s natural production of it.

4. Does kefir reduce anxiety?

Yes! Kefir nourishes gut microbes that produce 90 percent of the body’s serotonin, also referred to as the body’s feel-good hormone. By boosting serotonin, kefir can help lower anxiety and stress.

5. Is kefir keto-friendly?

Kefir is packed with healthy fats and probiotics, making it a great choice for the keto diet. Just be sure to avoid drinking kefir with added sugars, as they can quickly kick you out of ketosis and hinder fat-burning.

6. Why does kefir help with sleep?

Kefir promotes healthy sleep patterns by reducing stress and providing microbes that help produce melatonin and tryptophan, both essential for restful sleep.

7. What is kefir?

Kefir is a fermented drink made from milk or water. It’s rich in a variety of beneficial bacteria and yeast that support gut health.

8. When should I drink kefir to help with sleep?

Drinking kefir about 30 minutes to an hour before bed can help promote better sleep.

9. Which is healthier: kefir or yogurt?

Both kefir and yogurt contain probiotics that support gut health, but kefir offers more overall health benefits.
While yogurt provides food for gut microbes, kefir contains 12 to 15 strains of probiotics, compared to yogurt’s 3 to 5.

10. Can I have kefir if I’m lactose intolerant?

Yes! The lactic acid bacteria in kefir break down the lactose in milk, making it easier for most lactose-intolerant individuals to digest.
Kefir can also be made with coconut milk or water, offering all the health benefits of traditional kefir without the dairy.