5 Ways to Manage Inflammation for Better Sleep

Inflammation is part of your body’s natural defense against injury or infection. While short-term inflammation helps healing, long-term (chronic) inflammation can cause health problems, one of which is that it disrupts sleep.

The good news? By managing inflammation, you can improve your sleep quality and overall health.

Here are five simple strategies to help you get started.

1. Eat an Anti-Inflammatory Diet

The food you eat has a big impact on inflammation. Focus on whole, unprocessed foods that help your body, not fast foods that don't. 

• Fruits and Vegetables: Berries, leafy greens, and broccoli are rich in vitamins and minerals that fight inflammation.
• Healthy Fats: Omega-3 fats from salmon, flaxseeds, and walnuts help lower inflammation.
• Whole Grains: Brown rice, oats, and other whole grains are better than refined grains for reducing inflammation.
  
  

2. Stay Physically Active

Exercise is one of the best tools for lowering inflammation and improving sleep.

• Moderate Exercise: Aim for about 150 minutes per week of brisk walking, cycling, or swimming.
• Consistency Counts: Regular, moderate movement works better than sudden bursts of hard exercise.
  
  

3. Manage Your Stress

Chronic stress raises inflammation, but there are stress management techniques that can help you sleep better.

• Mindfulness: Meditation, yoga, or deep breathing can calm both body and mind.
• Cognitive Behavioral Therapy (CBT) can help change negative thought patterns and improve rest.
• Apps like "Calm" may help you with your relaxation and stress levels.
  
  

4. Maintain a Healthy Weight

Extra body fat, especially around the stomach, can raise inflammation levels.

• Balanced Diet: Eat nutrient-rich foods to fuel your body and support a healthy weight.
• Active Lifestyle: A mix of cardio and strength training helps manage weight and reduces inflammation.
  
  

5. Improve Your Sleep Habits

If done well, better “sleep hygiene” may reduce stress, thereby helping reduce inflammation.

• Set a Routine: Go to bed and wake up at the same time every day. The best time? get at least 2hrs of sleep before midnight.
• Create Comfort: Keep your bedroom quiet, dark, and cool.
• Check Your Mattress: A supportive mattress helps your body fully relax.
• Limit Stimulants: Avoid caffeine after midday and avoid screens 2hrs before bed (or block the blue light coming from them).
  
  

The Bottom Line

Reducing inflammation is one of the keys to better sleep. By choosing healthy foods, staying active, lowering stress, managing weight, and improving sleep habits, you can enjoy deeper, more restorative rest and support your long-term health.

Further Reading

If you’d like to explore more, here are some trusted sources:

Harvard T.H. Chan School of Public Health – Nutrition and Antioxidants

BMJ – Whole grains and long-term health

Nature Reviews Immunology – Exercise and inflammation