Even though it may sound surprising at first, chronic inflammation could be the underlying cause of your sleepless nights. In other words, if you suffer from insomnia or other sleep disturbances such as difficulty falling or staying asleep, or frequent awakenings, chronic inflammation might be the one to blame.
So, if you suspect the reason for your sleep issues is inflammation, continue reading below to find out how to get a good night’s sleep and reduce inflammation.
- 1. Try Talk Therapy
When dealing with stress or worry, regular talk therapy can truly make a difference and alleviate your issue. And, we all know that stress is one of the main contributors to insomnia, so talk therapy can also help with your sleep issues. What’s more, research suggests that CBT (cognitive behavioral therapy) is extremely beneficial for treating insomnia, even better than prescription medications. Hence, consider seeing a therapist regularly.
- 2. Get Natural Light Exposure
Did you know that many sleep issues are mainly caused by disrupted circadian rhythm which negatively affects the secretion of the sleep hormone called melatonin? In general, the body starts producing melatonin a couple of hours before bedtime and the most in the middle of the night. To help your circadian rhythm get back on track, you should increase your exposure to natural light during the morning or even consider light therapy.
- 3. Practice Regular Physical Activity
Engaging in physical activity is yet another way to treat inflammatory-related insomnia and other sleep disturbances. And, don’t worry, it doesn’t require any strenuous exercise. Any physical activity from moderate-intensity exercise, hiking, yoga, martial arts, etc. can result in improvements in sleep duration and quality as they all support relaxation and reduce anxiety.
- 4. Follow a Consistent Daily Routine
By nature, people tend to function better when following a consistent routine or schedule. This is especially true for the circadian rhythm and the sleep-wake cycle. That said, if you want to improve your sleep, you have to go to bed and wake up at the same time every day, even at weekends. Plus, waking up at different times within a week can worsen inflammation. Hence, a strict daily routine is a win-win situation, for both your inflammatory and sleep issues.
- 5. Avoid Alcohol before Bedtime
A glass of alcoholic drink may sound like relaxation as alcohol is a sedative, but although having a drink or two can help you fall asleep easier, it will cause disturbances later in the night. As a result of the restless sleep your body would lack deep restorative sleep which is key for the immune system meaning your body cannot fight inflammation to its full potential. Similarly, you should avoid caffeine since it also negatively affects sleep.
- 6. Make Your Bedroom Sleep-Friendly
Last but not least, having a bedroom that’s conducive to sleep is of utmost importance for all, and especially for those suffering from a sleep disorder. Creating a healthy sleep environment isn’t complicated at all. In short, you should ensure that you feel comfortable in the room and that the room is dark, cool enough, and free from electronic gadgets. What’s more, sleep experts claim that your bed should only be used for sleep and not other activities like reading, watching TV, scrolling on the phone, etc.
With all that in mind, you can now follow the above-listed tips to improve your sleep and reduce inflammation. It is just as simple as implementing several healthy daily habits.