Up to this point in our blog series on chronic inflammation, we have covered what it is, why it happens, and how exercise can help. Today, we’ll discuss the importance of sleep with regard to chronic inflammation and some ways that you might improve sleep habits to support this relationship. Considering we sleep roughly one-third of our lifespan; you’d better hope all those unconscious hours are providing us some benefit! Although mysteries remain in regard to what actually happens while we sleep, there are many known benefits. These include improved memory and mood, better brain function and concentration, better weight management, decreased risk of chronic diseases, enhanced athletic performance – and, you guessed it, decreased inflammatory levels!

Sleep is an absolutely essential part of life and sleep deprivation can lead to very serious health conditions or even death. During the various stages of sleep, a whole cascade of biological events happen within our body. As we begin to fall asleep, our body temperature drops slightly to help conserve energy and keep us asleep. Then our brain activity changes as we go through sleep stages including rapid eye movement (REM) sleep and non-REM sleep where memories are consolidated, and learning is enhanced. Each of these stages have unique and physiologically important characteristics. As we continue to sleep, our bodies release various hormones including growth hormone which helps with tissue repair and regeneration. Additionally, throughout sleep our muscles relax and repair which is especially important following exercise.

Now let’s look more closely at the immune system’s role while we sleep. A healthy immune system actually helps in encouraging us to sleep when we are getting sick in order to facilitate rest and to mobilize resources to fight an infection. During sleep, the body produces cytokines, which are proteins that help to fight infections, inflammation, and stress. These cytokines play an important role in regulating our immune system and keeping inflammation in check. Inadequate sleep can disrupt the production of cytokines, leading to an overactive immune response and chronic inflammation. Additionally, sleep is important for regulating the stress hormone cortisol, which is known to increase inflammation when levels are elevated. When sleep deprivation is chronic, elevated cortisol levels perpetuate chronic inflammation. Any reduction in growth hormone secondary to sleep deprivation will also contribute to prolonged inflammation. Lack of sleep will also lead to decreased activity of white blood cells that play a critical role in the immune response. Lastly, sleep loss is associated with diminished response to vaccines meaning that we may not get the full benefit of a particular vaccine because our immune system can’t properly respond. In short, quality sleep allows the immune system to act appropriately and help keep excessive inflammation at bay.

There are many ways to promote sleep and sleep quality. Many of these principles are known as sleep hygiene, which refers to practices and habits that promote healthy and restful sleep. Here are some helpful habits and tips to improve your quality of sleep:

1. Regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
2. Comfortable sleep environment: Keep your bedroom cool, dark, and quiet. Use comfortable pillows and bedding. Check out our previous blog on sleep positioning to improve the comfort of your sleep.
3. Limit caffeine and alcohol: Avoid consuming caffeine and alcohol close to bedtime as they can interfere with sleep.
4. Avoid electronic devices: Turn off electronic devices, such as smartphones and laptops, at least an hour before bedtime. The blue light emitted by these devices can disrupt the body’s natural sleep-wake cycle.
5. Regular exercise: Regular exercise can improve sleep quality, but it’s important to avoid exercising too close to bedtime.
6. Relaxation techniques: Practice relaxation techniques, such as deep breathing or meditation, to reduce stress and promote relaxation before bedtime.

At Beacon Physical Therapy, we support our patients in leading a healthy life and establishing a healthy lifestyle, including sleep! If you have any questions, be sure to ask. We’d love to meet you and get you back to doing what you love.

SOURCES:

1. Beccuti G, Pannain S. Sleep and obesity. Curr Opin Clin Nutr Metab Care. 2011 Jul;14(4):402-12. doi: 10.1097/MCO.0b013e3283479109. PMID: 21659802; PMCID: PMC3632337.
2. Richtel M. An Elegant Defense : The Extraordinary New Science of the Immune System : A Tale in Four Lives. William Morrow Paperbacks; 2020.
3. Walker MP. Why We Sleep : Unlocking the Power of Sleep and Dreams. Scribner, An Imprint Of Simon & Schuster, Inc; 2017.