In the hustle and bustle of modern life, sleep often takes a backseat. We prioritise work, socialising, and never-ending to-do lists over the restorative power of a good night's sleep. However, growing research shows that quality sleep plays a crucial role in reducing inflammation and can even be a key factor in preventing and managing various chronic diseases.
What is inflammation?
Inflammation is the body's natural response to injury or infection, crucial for healing and protecting against pathogens. However, when inflammation becomes chronic, it can contribute to the development of conditions like heart disease, diabetes, arthritis, and more. Chronic inflammation is known to often be fueled by lifestyle factors such as poor diet, stress, lack of exercise, and yes, inadequate sleep.
So, how does sleep—or the lack thereof—affect inflammation? It all comes down to the intricate interplay between the nervous system, the immune system, and the endocrine system.
The Connection Between Sleep and Inflammation
During sleep, the body undergoes essential repair and maintenance processes. This includes the removal of waste products from cells, the consolidation of memories, and the regulation of hormone levels. One such hormone is cortisol, often referred to as the stress hormone. Cortisol levels typically follow a natural rhythm, peaking in the morning to wake us up and gradually decreasing throughout the day. However, chronic sleep deprivation can disrupt this rhythm, leading to persistently elevated cortisol levels. High cortisol levels, in turn, can promote inflammation by stimulating the release of inflammatory cytokines.
Additionally, inadequate sleep can dysregulate the body's immune response. While we sleep, our immune system produces cytokines—proteins that help regulate inflammation and fight infection. Sleep deprivation can disrupt the balance of these cytokines, leading to an overactive inflammatory response.
Furthermore, poor sleep can impair the function of the glymphatic system—a waste clearance system in the brain. During sleep, the glymphatic system flushes out toxins and metabolic byproducts, including those associated with inflammation. When sleep is insufficient, this clearance process is compromised, allowing these harmful substances to accumulate and potentially exacerbate inflammation in the brain and throughout the body.
How Better Sleep Can Improve Inflammation
So, what can we do to harness the anti-inflammatory power of sleep? The answer lies in prioritising sleep hygiene—the practices and habits that promote quality sleep. Here are some tips:
- Stick to a consistent sleep schedule, going to bed and waking up at the same time every day, even on weekends.
- Create a relaxing bedtime routine to signal to your body that it's time to wind down.
- Make your sleep environment comfortable, cool, dark, and quiet.
- Limit exposure to screens and stimulating activities before bedtime.
- Engage in regular exercise, but avoid vigorous activity too close to bedtime.
- Manage stress through relaxation techniques such as deep breathing, meditation, or yoga.
- Avoid caffeine close to bedtime and instead opt for a non-caffeinated herbal sleep tea or powder made with sleep-supporting ingredients that work in synergy to promote deep sleep