The anti-inflammatory benefits of sleep

We all know that sleep refreshes and energises you, but did you know that sleep is a powerful anti-inflammatory, protecting you from disease? Sleep is your body’s overnight healing system, repairing damage, regulating immune responses, and reducing inflammation. Chronic inflammation is linked to countless health issues, including heart disease, diabetes, and autoimmune disorders. Quality sleep is thus your natural charger, helping to reduce inflammation, restoring your energy and health.

Let’s explore some ways sleep helps fight inflammation and why prioritising rest might be the key to your wellbeing.

Sleep balances pro-inflammatory and anti-inflammatory molecules

During sleep, your body fine-tunes its immune responses. It reduces the production of pro-inflammatory cytokines – harmful molecules that drive chronic inflammation – and increases anti-inflammatory markers. This balancing act of sleep and health is crucial to heal injuries, fight infections, and prevent long-term tissue and organ damage.

Did you know? People who sleep less than six hours a night produce higher levels of C-reactive protein, a marker of systemic inflammation linked to heart disease.

Poor sleep triggers chronic inflammation

A sleep-deprived body goes into stress mode, releasing more of the hormone cortisol. While cortisol is helpful in short bursts, chronic elevation can promote inflammation and suppress your immune system. Cortisol can create a vicious cycle of inflammation, sleep deprivation, more inflammation.

Deep sleep: The inflammation fighter

Deep sleep (or slow-wave sleep) is the body’s peak time for cellular repair. During this stage, your body produces growth hormone, which not only helps with muscle recovery but also reduces inflammation. Dysregulated sleep can leave your body in a constant repair deficit, making you feel sluggish and lacking energy.

Tip: Aim for seven to nine hours of uninterrupted sleep each night to maximise deep sleep time and let your body do its anti-inflammatory magic.

REM dream sleep reduces stress-induced inflammation

REM (rapid eye movement) sleep is essential for processing emotional energy and stress regulation. Dreaming is a method to process your daily stressors and calm the nervous system, so can reduce the risk of stress-induced inflammation. Inadequate REM sleep, conversely, can leave you feeling emotionally drained and physically inflamed.

Fact: REM sleep accounts for 20–25% of your total nightly sleep, and without it, you can become more susceptible to stress and inflammation.

Sleep supports gut health

Our gut microbiome consists of trillions of bacteria that live in your digestive tract. It plays a significant role in regulating inflammation. Sleep deprivation disrupts your gut’s delicate balance, leading to an overgrowth of harmful bacteria that can trigger inflammatory responses throughout your body.

Did you know? Your gut bacteria follow a circadian rhythm, just like other bodily systems. Consistent sleep schedules help support this rhythm, reducing gut-related inflammation.

Nighttime repair for the brain and body

Chronic inflammation affects the brain, contributing to conditions like Alzheimer’s and depression. During sleep, your brain activates the glymphatic system, flushing out inflammatory waste products, including beta-amyloid proteins linked to neurodegenerative diseases. By improving your sleep quality, you can increase your brain and cognitive function.

Fact: Sleep deprivation can mimic the inflammatory effects of ageing, making quality rest a crucial tool for longevity.

When it comes to sleep, consistency is key. Sleep dysregulation disrupts circadian rhythms and elevates inflammation, even if you get in your hours. To reap the benefits of a full night’s rest, create a bedtime routine to optimise those zzzs.

5 steps to create a nighttime ritual

1. Stick to a schedule: Going to bed and waking up at the same time each day helps regulate your body’s inflammatory responses.
2. Create a sleep haven: Keep your bedroom cool, dark, and quiet for optimal rest.
3. Limit inflammatory foods before bed: Avoid processed foods, sugar, and alcohol, which interfere with sleep and promote inflammation.
4. Get morning sunlight: Bring in the morning light! Natural light resets your circadian rhythm, promoting better sleep and reducing inflammation.
5. Incorporate relaxation techniques into your ritual: Meditation and deep breathing can lower cortisol and relax you, alleviating harmful stressors.

Sleep isn’t just a glorious pastime – it’s a necessity for reducing inflammation and staying healthy. From balancing immune responses to strengthening your gut and flushing out toxins, sleep is the ultimate tool for keeping chronic inflammation under control.

So, the next time you’re tempted to skimp on your sleep, remember that proper rest is your body’s way of fighting inflammation and ensuring long-term wellness.

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.

References

1. Irwin, M. R. (2019). Sleep and Inflammation: Partners in Sickness and in Health. Nature Reviews Immunology, 19(11), 702–715.
2. Van Leeuwen, W. M. A., Lehto, M., Karisola, P., et al. (2009). Sleep Restriction Increases the Risk of Developing Cardiovascular Disease by Augmenting Proinflammatory Responses Through IL-6 and TNF-α. Sleep, 32(5), 581–590.
3. Cedernaes, J., Osadchiy, V., Voigt, R. M., et al. (2021). Gut Microbiota, Circadian Rhythms, and Sleep—At the Intersection of Metabolic and Psychiatric Disease. Frontiers in Psychiatry, 12, 656519.
4. Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
5. Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index. PLoS Medicine, 1(3), e62.
6. Xie, L., Kang, H., Xu, Q., et al. (2013). Sleep Drives Metabolite Clearance from the Adult Brain. Science, 342(6156), 373–377