We often talk about sleep in terms of habits: turn off the TV early, avoid caffeine, keep your room cool. And those are all important. But sometimes, there’s something deeper going on beneath the surface that makes sleep harder, no matter how good your routine is. One of those underlying culprits? Chronic inflammation.
As we age, inflammation becomes more common in the body. You may feel it in your joints or notice it as slower recovery from illness or injury. But researchers are also learning that inflammation doesn’t just affect your muscles and immune system. It can disrupt your sleep, too.
What Is Chronic Inflammation?
Inflammation is the body’s way of protecting itself. When you get a cut or infection, your immune system sends out inflammatory cells to help with healing. That’s a good thing. But when inflammation sticks around longer than it should, even without injury or infection, it becomes “chronic.”
Chronic inflammation is linked to a long list of health conditions common in older adults, including arthritis, type 2 diabetes, heart disease, and even Alzheimer’s disease. It can quietly damage cells and tissues over time, contributing to pain, fatigue, and other symptoms that wear you down.
How Inflammation Affects Sleep
The Science of the Sleep-Inflammation Cycle
Research shows that chronic inflammation may interfere with your natural sleep-wake cycles. Inflammatory proteins called cytokines, especially interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α), have been shown to affect brain regions that regulate sleep. When these proteins are elevated, your ability to fall and stay asleep can suffer.
One study published in Biological Psychiatry found that older adults with high levels of inflammation were more likely to experience poor sleep quality and frequent nighttime awakenings. Other research has shown that inflammation may reduce the amount of deep sleep (also called slow-wave sleep), which is essential for physical and cognitive repair overnight.
It Works Both Ways
What’s especially tricky is that the relationship goes both ways. Poor sleep doesn’t just result from inflammation—it can also cause it. In a study from the Journal of Clinical Sleep Medicine, researchers found that sleep deprivation increased levels of CRP (C-reactive protein), a key marker of inflammation in the body. So if you’re not sleeping well, inflammation may rise, which then makes sleep even harder.
This “feedback loop” can be especially challenging for older adults dealing with chronic pain or health issues. The more inflamed the body becomes, the more it can interrupt restorative sleep. While that same lack of sleep may worsen the inflammation over time.
Signs Inflammation Might Be Disrupting Your Sleep
- Waking up frequently during the night, even if your bedroom is comfortable
- Feeling sore, stiff, or swollen in the morning
- Difficulty falling back asleep after waking up
- Unexplained fatigue during the day, despite “enough” hours in bed
- Diagnosed conditions like arthritis, autoimmune disease, or metabolic syndrome
While these signs don’t prove that inflammation is the sole cause, they do suggest it could be playing a role in your sleep troubles. Especially if they appear alongside other symptoms like joint pain, digestive changes, or brain fog.
How to Reduce Inflammation for Better Sleep
1. Adopt an Anti-Inflammatory Diet
Nutrition plays a huge role in how your body manages inflammation. Studies consistently show that diets rich in whole, unprocessed foods—like the Mediterranean diet—can reduce inflammatory markers and improve sleep quality.
- Include more fruits, vegetables, nuts, seeds, and oily fish (like salmon or sardines).
- Use olive oil as your primary fat instead of butter or margarine.
- Reduce processed foods, refined sugars, and fried foods, which promote inflammation.
Some nutrients, like magnesium and omega-3 fatty acids, have both anti-inflammatory and sleep-promoting properties. You may want to talk to your doctor or dietitian about incorporating more of them through food or supplements.
2. Get Gentle, Consistent Movement
Regular physical activity helps reduce systemic inflammation and encourages deeper sleep. You don’t have to hit the gym, just a 20-minute walk, gentle yoga, or tai chi can make a difference. Movement also helps relieve joint stiffness, regulate blood sugar, and reduce stress, all of which benefit your sleep.
3. Prioritize Stress Management
Chronic stress triggers the release of cortisol, which is both an inflammatory hormone and a known sleep disruptor. Techniques like meditation, deep breathing, and mindfulness have been shown to lower inflammation and improve sleep quality. Even something as simple as stepping outside for 10 minutes of fresh air and sun each morning can help reset your circadian rhythm and ease mental tension.
4. Check in With Your Doctor
If you suspect inflammation is behind your poor sleep, it’s worth discussing with your healthcare provider. They may recommend lab tests to check markers like CRP or IL-6, or evaluate whether an underlying condition like rheumatoid arthritis, prediabetes, or thyroid dysfunction is contributing. In some cases, adjusting medications, treating underlying conditions, or adding anti-inflammatory supplements can improve both sleep and overall health.
Better Sleep Starts Beneath the Surface
As we age, good sleep requires more than just a comfy bed. Sometimes, it means looking deeper—into the biology of our bodies and how systems like the immune response affect our nights. Chronic inflammation might not always be visible, but its impact on sleep is very real.
The good news? You’re not helpless. By eating well, moving gently, calming your mind, and seeking the right medical support, you can reduce inflammation, and in doing so, clear a path to deeper, more restful sleep. It may take some time, but small steps can make a lasting difference.
Sleep and healing go hand in hand. When you give your body the tools to lower inflammation, it will reward you with rest.