Did you know that chronic inflammation can contribute to insomnia, as well as to other types of sleep disorders and disturbances? Namely, during an inflammatory response, cytokines are released – chemical compounds that can negatively impact both sleep duration and quality, as well as cause wakefulness. What’s more, inflammation can disrupt the circadian rhythm, meaning that it is at least in part, to blame for numerous sleep disruptions.
Luckily, with some tweaks to your daily routine, you can successfully ease inflammation-related sleep issues. Here are the solutions you need:
- Try Talk Therapy
In general, talk therapy is extremely beneficial when it comes to dealing with stress and worries. Logically, if you reduce your stress levels you will be able to sleep better and get a good night’s sleep. This is why talk therapy, and especially cognitive behavioral therapy, is one of the most effective methods for treating insomnia and sleep disturbances, even better than prescription sleep medication.
- Consider Morning Exposure to Light
Melatonin, the sleep hormone, is released a few hours before bedtime which is actually the time when you naturally start to feel tired. Then, the peak of melatonin levels is in the middle of the night so that you stay asleep. However, circadian rhythm disruptions can interfere with melatonin secretion and thus disturb sleep. Fortunately, with exposure to natural light in the morning you can help realign rhythms and melatonin secretion timing.
- Practice Regular Exercise
Next, you have to be physically active if you want to treat your inflammatory-related insomnia or other sleep disturbances. But, this doesn’t mean that you have to do strenuous exercise. Instead, even some light exercises like walking or stretching, or perhaps doing meditation or yoga, can do wonders and lead to better sleep duration and quality. This is mainly because exercise promotes relaxation and reduces anxiety, whereas yoga, meditation, or other exercises that involve the mind, can further help the body modulate immune activity.
- Follow a Consistent Routine
Furthermore, following a routine or a daily schedule can help you function better and control the body’s sleep-wake cycle. On the other hand, if you don’t go to bed and wake up at the same time every day, you can increase the risk of inflammation and develop insomnia and sleep issues. In addition to having a consistent sleep schedule, you could try following a relaxing bedtime routine such as reading a book, having a bath, listening to soft music, etc.
- Avoid Nighttime Alcohol Consumption
Most people believe that a glass or two can help them fall asleep faster, and this is true since alcohol is a sedative. But, they aren’t aware of the fact that a nightcap can reduce their sleep quality and cause frequent awakenings and restless sleep. Namely, having a drink before bedtime is worse than heavy caffeine intake during the day. Therefore, you must understand that the more alcohol you consume, the poorer sleep you will have, and thus the greater the risk for inflammation.
- Create a Sleep Conducive Bedroom
Last but not least, if you want to address your inflammatory-related sleep issues, you have to focus on creating a sleep conducive bedroom. This means that you should make your bedroom a comfortable, dark, and cool space where you can easily wind down. Also, ensure your bedroom is only for sleep and sex, not for work or watching TV. Finally, make it free from technology as electronic devices emit blue light which increases alertness and decreases melatonin secretion.