Our circadian rhythms are working behind the scenes to keep us on schedule. When circadian rhythms are out of sync, so is sleep. Circadian rhythms also regulate our immune system , and with it, our levels of inflammation. When circadian rhythms are disrupted, so is normal immune function.

One way to help keep circadian rhythms in sync is to maintain a consistent sleep routine. Our bio rhythms thrive on consistency. Going to bed at the same time and waking at the same time every day reinforces the healthy circadian rhythms that govern both our sleep and our immune function, including inflammation.

Scientists still have a lot to learn about the specifics of the relationship between sleep and inflammation. Laboratory studies have tested acute, prolonged sleep deprivation—conditions under which sleep is restricted for 24 hours or more—and found this severe degree of sleep loss increases inflammation activity in the body.

Scientists have also studied partial sleep deprivation, the kind of chronic, insufficient sleep that so many people experience in their daily lives. While the study results are mixed, many studies show this form of everyday sleep loss also elevates inflammation. It might surprise you to learn that sleeping too much can also trigger unhealthful inflammation.

A study reviewed more than 70 scientific investigations into the relationship between inflammation and sleep. The long-term effects of poor sleep on health are a major public health concern. The influence sleep can have on inflammation is a significant factor in managing health and guarding against disease over the course of our lives.

According to research, it takes as little as a single night. Research has shown that one night of insufficient sleep is enough to activate pro-inflammatory processes in the body. A study found that one single night of partial sleep resulted in significantly higher levels of NF-kB , a protein complex that acts as a powerful signal to stimulate inflammation throughout the body.

One noteworthy aspect of this study: the researchers found the higher inflammatory response occurred in female subjects, but not in male subjects. The differences in the ways women and men respond to sleep loss are important, and under-studied.

This is an area of study that needs more attention. But every night of sleep counts. Stress is a common obstacle to sleep. Worried, on high alert, agitated and anxious—these emotional and physical states of stress make it difficult to fall asleep and to sleep soundly throughout a full night.

In turn, not getting enough sleep makes us more vulnerable to the physical and emotional effects of stress. Many people fall into a difficult cycle: ending the day stressed out, having a hard time sleeping, feeling exhausted and even more stressed the next day—which leads to more problems sleeping.

This chronic sleep-stress cycle does more than make us tired and irritable. Stress is also a trigger for inflammation. Over time, chronic stress creates systemic, low-grade inflammation that wears at the health of our cells and makes us more vulnerable to disease.

Science is now identifying just what that means, and how stress contributes to disease by stimulating inflammation. A study identified the critical connections between chronic stress, increased inflammation, and the development of a range of diseases including cancer, heart disease, diabetes, and depression.

Sleep has a powerful, dual role to play in this complex interaction with stress and inflammation. Sleeping well can work directly to keep inflammation in check by avoiding the pro-inflammatory activity that occurs in the presence of poor, dysregulated sleep.

And sleep offers us significant protection against stress, itself a major contributor to chronic inflammation—a now known pathway to disease. One of the most exciting areas of sleep and health research involves the human microbiome.

Our microbiome is the vast, dynamic, ever-shifting collection of bacteria and other micro-organisms that live within our bodies. An unhealthy gut contributes to chronic inflammation. How does a gut become unhealthy? Poor diet, stress, medication and illness are all contributors. So, too are disrupted circadian rhythms and poor sleep.

Poor and insufficient sleep appear to change the composition of our natural microbiota, decreasing beneficial bacteria and increasing bacteria associated with disease. The emerging science points to a powerful two-way street between sleep and gut health. Sleeping well is one way to help maintain a healthy gut.

Both those pillars—healthy sleep and a balanced, thriving gut—can work to limit harmful inflammation, and may help deliver long-term protection against disease. Sleep well can be a potent tool in helping guard against this often silent, and damaging, form of inflammation.

Michael Breus, Ph. D is a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine and one of only psychologists to pass the Sleep Medical Specialty Board without going to medical school. He holds a BA in Psychology from Skidmore College, and PhD in Clinical Psychology from The University of Georgia.

Breus has been in private practice as a sleep doctor for nearly 25 years. Breus is a sought after lecturer and his knowledge is shared daily in major national media worldwide including Today, Dr.

Oz, Oprah, and for fourteen years as the sleep expert on WebMD. Have questions about sleep? Submit them here!

We use your questions to help us decide topics for articles, videos, and newsletters. We try to answer as many questions as possible. You can also send us an email. Please note, we cannot provide specific medical advice, and always recommend you contact your doctor for any medical matters.

Creating a profile allows you to save your sleep scores, get personalized advice, and access exclusive deals. See how your sleep habits and environment measure up and gauge how adjusting behavior can improve sleep quality.

Your profile will connect you to sleep-improving products, education, and programs curated just for you. Use of this quiz and any recommendations made on a profile are subject to our Terms of Use and Privacy Policy. In some instances, decreasing inflammation in people with chronic inflammation has actually reversed pain and fatigue symptoms.

The connection between sleep loss and inflammation is a bit of a chicken-and-egg situation, because each one can affect the other. Sleep deprivation can diminish the production of the cytokines released during sleep, and it can also reduce the number of infection-fighting cells and antibodies.

In general, sleep is necessary for your immune system to fight off infection, so poor sleep can lead to higher levels of inflammation in the body. People with irregular sleep schedules are more likely to experience chronic inflammation than people with consistent sleep schedules, and for that reason, sleep disorders are considered a risk factor for chronic inflammation.

Research demonstrates that getting less sleep can make asthma worse. Sleep loss promotes inflammation in the body, which affects the lungs, so getting quality sleep is important for managing asthma.

However, asthma itself as well as asthma medications can disrupt sleep, so reducing bedroom allergens, keeping asthma mediation near the bed, and employing other sleep-promoting tactics can help you get better sleep and alleviate inflammation that leads to asthma attacks.

Sleep loss is a risk factor for diabetes because it can increase insulin resistance and blood sugar levels. This happens because sleep deprivation can lead to increased inflammation, which can impact glucose and insulin resistance.

Once again, this can be cyclical, as too high and too low blood sugar both of which are associated with diabetes can impact sleep quality.

Getting better sleep can help with blood sugar regulation, which can then reduce inflammation and help with diabetes management. Insufficient sleep, which increases stress hormones and inflammation, can lead directly to rheumatoid arthritis RA flares.

Unfortunately, the pain from flares and some common RA medicines can both interfere with sleep. Surprisingly, oversleeping is linked to some of the same health conditions as sleep deprivation, including heart disease and diabetes. Hypersomnia and extreme daytime sleepiness can actually indicate other health issues like obstructive sleep apnea, narcolepsy, depression, or drug or alcohol abuse.

While sleep disturbances can be difficult to pinpoint and even more difficult to address, the following are suggestions for simple lifestyle changes that can set you up to sleep more soundly. This is helpful because symptoms related to sleep loss and inflammation can be difficult to diagnose, and therefore difficult to address, without actual health data.

There are a lot of reasons to add meditation to your life. Not only can it help reduce stress and improve sleep, but research also demonstrates that it might help reduce inflammation in the body.

Even short sessions can have a positive impact, and there are plenty of apps and online resources that can help you get started. Any change you make to improve your sleep hygiene is a change worth making. Sleep hygiene simply refers to healthy sleep-related habits and includes a wide range of behaviors both at bedtime and before.

Here are a few to consider:. Keep screens out of the bedroom. It can be tempting to watch TV or scroll on your phone until you fall asleep, but the blue light from screens can inhibit melatonin production and disrupt sleep.

You can also send us an email. Please note, we cannot provide specific medical advice, and always recommend you contact your doctor for any medical matters. Creating a profile allows you to save your sleep scores, get personalized advice, and access exclusive deals. See how your sleep habits and environment measure up and gauge how adjusting behavior can improve sleep quality.

Your profile will connect you to sleep-improving products, education, and programs curated just for you. Use of this quiz and any recommendations made on a profile are subject to our Terms of Use and Privacy Policy.

Table of Contents. What is Inflammation? About The Author. Michael Breus Clinical Psychologist, Sleep Medicine Expert.

Ask the Sleep Doctor Have questions about sleep? Recommended reading. Physical Health. Sleep and Heart Disease. How to Prevent Neck Pain While Sleeping. How to Sleep With Acid Reflux GERD. The Link Between Alzheimer's and Sleep.

Diabetes and Sleep. How to Sleep with Allergies. Does Sex Affect Sleep? Do You Lose Weight While You Sleep? Numbness in Hands While Sleeping.

Cancer and Sleep. Can Treating Anemia Help Relieve Insomnia and Other Sleep Problems? Can a Lack of Sleep Cause High Blood Pressure? The Latest on Sleep and Gut Health Does Sleep Help a Hangover? Chronic Fatigue Syndrome.

Fibromyalgia and Sleep How to Sleep With Lower Back Pain 7 Proven Techniques To Help You Treat Tinnitus and Sleep Better! What is HRV and Why Does it Matter for Sleep? Epilepsy and Sleep Asthma and Sleep Sleeping With COPD. Why is Inflammation Worse at Night? How Sleep Affects Your Skin Frequent Urination at Night Nocturia Sleep and the Immune System Waking Up Gasping For Air Sleep-Related Eating Disorders.

Testosterone and Sleep Why Am I Waking Up With Stiff Muscles? Reasons You Wake Up With a Headache Medical and Brain Conditions That Can Cause Excessive Sleepiness Nosebleeds While Sleeping Can Sleep Deprivation Cause Weight Gain?

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Opp MR. Cytokines and sleep. Sleep Med Rev. Vgontzas AN, Bixler EO, Lin HM, Prolo P, Trakada G, Chrousos GP. IL-6 and its circadian secretion in humans. Download references. This research was supported by grants attributed to BDA from the Canadian Institutes of Health Research CIHR, MOP and and the Montreal Heart Institute Foundation.

Special thanks to the staff and students of the laboratory and participants of the study for their generous time. The funding sources played no role in the design, collection, analysis, interpretation of data, nor in the writing of the manuscript.

Research Center, Montreal Heart Institute, Belanger Street, Montreal, Quebec, H1T 1C8, Canada. Psychology Department, Université de Montréal, Montreal, Quebec, Canada.

You can also search for this author in PubMed Google Scholar. BDA designed the study, analyzed and interpreted the results, and wrote the manuscript. VB contributed to the literature review and preparation of the manuscript.

Both authors approved the final manuscript. All participants signed the informed consent form which was approved by the Research and Ethics Board of the Montreal Heart Institute.

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Open Access This article is distributed under the terms of the Creative Commons Attribution 4. Reprints and permissions. Impaired sleep quality is associated with concurrent elevations in inflammatory markers: are post-menopausal women at greater risk?.

Biol Sex Differ 10 , 34 Download citation. Received : 08 May Accepted : 30 June Published : 08 July Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article.

Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Impaired sleep quality is associated with concurrent elevations in inflammatory markers: are post-menopausal women at greater risk?

Download PDF. Research Open access Published: 08 July Impaired sleep quality is associated with concurrent elevations in inflammatory markers: are post-menopausal women at greater risk? Abstract Background Chronic inflammation and impaired sleep increase the risk for cardiovascular disease.

Methods A fasting blood draw was obtained from healthy men and women 31 were postmenopausal. Conclusion Impaired sleep quality is independently associated with greater inflammation in healthy adult men and women.

Background Sleep impairment, defined as sleep of short duration, presence of insomnia symptoms, or non-restorative sleep, is associated with a number of health outcomes in cross-sectional and prospective epidemiological studies, including increased risk for cardiovascular CV morbidity and mortality [ 1 , 2 , 3 , 4 , 5 , 6 , 7 , 8 , 9 , 10 ].

Methods This study reports on the cross-sectional association between poor sleep quality and inflammatory activity in healthy premenopausal and postmenopausal women and men. Procedures at follow-up Eligible participants were scheduled for a laboratory appointment at the Montreal Heart Institute.

Analyses Descriptive statistics were used to characterize the sample. Results Descriptive statistics Baseline characteristics of participants are presented in Table 1. Table 1 Sample characteristics Full size table.

Table 2 Bivariate correlations between sleep quality, inflammatory activity, and potential covariates Full size table.

Full size image. Discussion The main finding of this study is that poor sleep quality is associated with greater inflammation in healthy adult men and women, independently of age, exercise level, obesity, or symptoms of depression.

Perspectives and significance In summary, poor sleep quality is associated with greater inflammation in apparently healthy individuals without a known sleep disorder, independently of sex and menopausal status. References Matthews KA, Pantesco EJ. Article PubMed Google Scholar Elwood P, Hack M, Pickering J, Hughes J, Gallacher J.

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Article CAS PubMed Google Scholar Download references. Acknowledgements This research was supported by grants attributed to BDA from the Canadian Institutes of Health Research CIHR, MOP and and the Montreal Heart Institute Foundation.