Diet plays a significant role in overall health, including sleep quality. In recent years, the gluten-free diet has gained attention for its potential benefits beyond digestive health. While it is primarily used to manage celiac disease and gluten sensitivity, some research suggests that eliminating gluten may also influence sleep. But does cutting out gluten actually lead to better rest?

Gluten, celiac disease and sensitivity

Gluten is a protein found in wheat, barley and rye. While most people tolerate it without issue, some experience adverse effects. In people with celiac disease, an autoimmune disorder, gluten triggers an immune response that damages the small intestine. This can lead to digestive issues, fatigue, joint pain and skin rashes.

Non-celiac gluten sensitivity, or gluten intolerance, causes similar symptoms — such as bloating, headaches and tiredness — without the intestinal damage seen in celiac disease. Both conditions can cause inflammation and discomfort that may interfere with sleep.

A gluten-free diet eliminates all sources of gluten. It is essential for those with celiac disease and is commonly used by people with gluten sensitivity to manage symptoms. Some people also adopt it to reduce inflammation or improve digestion.

Can a gluten-free diet improve sleep?

The relationship between a gluten-free diet and sleep is complex. Research presents mixed findings, with some studies showing a clear connection between eliminating gluten and improved sleep, while others find little to no change.

A study in the journal Nutrients found that individuals with non-celiac gluten sensitivity who followed a gluten-free diet reported better sleep quality and overall well-being. However, the same study noted that adherence to the diet was often lower in this group compared to those with celiac disease, which may affect sleep outcomes.

Another study examining children with celiac disease found that sleep disturbances remained even after adopting a gluten-free diet. Researchers suggested that persistent abdominal pain could be a contributing factor, preventing significant sleep improvements.

On the other hand, a 2022 study of children with celiac disease found that starting a gluten-free diet led to better sleep. Children fell asleep more easily, slept longer and experienced fewer interruptions throughout the night. Similarly, another study found that children with celiac disease who initially showed signs of sleep-disordered breathing saw complete resolution of symptoms after six months on a gluten-free diet.

A study in BMC Pediatrics also examined obstructive sleep apnea (OSA) in children with celiac disease. While those with celiac disease had fewer OSA symptoms than the control group at baseline, their symptoms improved significantly after adopting a gluten-free diet, suggesting a potential link between gluten intake and sleep-disordered breathing.

Additionally, research has found a connection between celiac disease and restless legs syndrome (RLS), a condition that can severely disrupt sleep. A 2009 study reported that 35% of participants with celiac disease had RLS, but after six months on a gluten-free diet, half of those affected saw symptom improvement. Researchers suggested that better iron absorption, reduced inflammation or changes in gut bacteria may explain the improvement.

Benefits of a gluten-free diet for sleep

A gluten-free diet may improve sleep by reducing:

  • Abdominal pain and bloating – Digestive discomfort can make it harder to fall and stay asleep.
  • Inflammation – Chronic inflammation can negatively affect sleep quality and duration.
  • Restless legs syndrome – Studies show a higher prevalence of RLS in those with celiac disease. Eliminating gluten may help improve symptoms.

Summary and tips for better sleep

While some studies suggest that a gluten-free diet can improve sleep, others indicate that sleep disturbances may persist despite eliminating gluten. Further research is needed to fully understand the connection across different populations and conditions.

To improve sleep quality:

  • Avoid eating large meals close to bedtime.
  • Address any lingering digestive issues or pain that may disrupt sleep.
  • Consult a health care professional before making major dietary changes.

If you are experiencing ongoing sleep problems, visit the AASM sleep center directory to get help from the sleep team at an accredited sleep center.

Medical review by Helena Schotland, MD

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Authored by: Kate Robards