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Research suggests that the newcomers help the long-time residents do a better job of protecting your health, so try to have a few servings every week.

Although it’s always best to get your probiotics from food, you can also enjoy the advantages of fermented foods in easy supplement form, as a capsule or powder. If you are taking an antibiotic, balance it out with a high-quality probiotic to help keep your belly on an even keel.

Remember, your gut is a microcosm of your body as a whole. The habits that are designed to keep you in rhythm and improve your overall health — exercising, cutting back on alcohol, quitting smoking — will ultimately benefit your microbiome, and your sleep, at the same time.

Get off the sugar roller coaster

In our advice on sleeping, we make it clear it is all about picking habits that work for you, and that there’s no need to adopt a monk-like existence. But when it comes to sugar, all that changes.

Today really should be when you get this sleep-sabotaging, brain-distorting, hormone-skewing, health-bombing rubbish out of your life.

Sugary foods and drinks take your hormones on a roller-coaster ride so you don’t register hunger the way you should, making you eat more — and more often — and then store those calories as fat.

It jacks up your reward hormones so you need increasingly bigger hits just to get that nice, tasty high.

Sound familiar? It should — sugar is as addictive as tobacco and alcohol. And speaking of alcohol, sugar in the form of fructose [fruit sugar] can be just as hard on your liver, which converts it into fat.

Sugary foods and drinks take your hormones on a roller-coaster ride so you don’t register hunger the way you should, making you eat more — and more often — and then store those calories as fat

When eaten repeatedly, sugar can set you up for weight gain, high blood-sugar levels, inflammation, type 2 diabetes, heart disease, cancer, dementia, depression and infertility.

A 2016 study confirmed that a higher sugar intake is also associated with lighter, less restorative sleep and more night waking. Another study from Columbia University in the U.S. Concluded that a diet high in refined carbs — particularly added sugars — is linked to a risk of insomnia, especially in women aged 50-plus.

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