Chronobiology.com

Understanding the Connection Between Sleep and Inflammation

Sleep and inflammation have been intricately linked in a host of medical research studies, demonstrating the complex relationship between the two. A disruption in sleep patterns can often be traced back to chronic inflammation in the body. Conversely, numerous studies have shown that regular sleep disturbances are associated with a higher risk of certain markers that lead to inflammation. Here is what you need to know about inflammation and how your sleep patterns can affect your overall health.

What is Inflammation?

Horizontal In Text Image 7Before you understand how sleep patterns are linked to excessive inflammation, it’s important to understand how this natural biological response works. When the immune system is faced with harmful pathogens, toxins, infection or injury, its natural response is to fight back to eliminate the threat. This can include the release of proteins and/or antibodies, as well as increased circulation to the affected area; what we know as “inflammation.”

Inflammation that occurs in response to an acute event such as sickness or a physical injury is not dangerous. In fact, it is a generally well-tuned protective response designed to guard the body’s basic functions. Common signs of acute inflammation include fever, swelling and fatigue.

However, when inflammation occurs too frequently or lasts for an extended period of time, it can wreak havoc all over the body. Chronic inflammation can be the result of a number of factors, including untreated infections, autoimmune disorders, exposure to environmental toxins, excessive alcohol or nicotine consumption, obesity and even stress, and can lead to numerous health problems.

Exploring the Link Between Sleep and Inflammation

The importance of sleep and the function of inflammation in the body have been two of the most widely studied health issues in recent years. Both of these complicated processes are intricately linked to an individual’s health prospects. Although there is still a lot to be learned, one thing that scientists do know is that the body’s immune system, the process of inflammation and sleep patterns all share the same regulator.

Your sleep patterns are controlled by your natural circadian rhythm. In turn, this body clock influences hormones and other functions that regulate the sleep and wake cycles. It is widely recognized that both excessive sleep and too little sleep can cause the body to become inflamed beyond healthy levels. Just one night of poor rest can cause inflammation in the body to spike. While this is not dangerous if it is an isolated occurrence, a pattern of disrupted sleep will almost certainly cause serious health issues, both in the short-term and down the road.

This is why most sleep experts will recommend that healthy adults aim to get seven to nine hours of sleep per night. Finding that balance between not enough sleep and too much sleep will ensure that you are doing what you can to ward off chronic inflammation.

Chronic Inflammation Linked to Various Major Diseases

So why is chronic inflammation such a problem? The reason is that ongoing inflammation is linked to a variety of illnesses and diseases that can seriously impact your overall health and well-being. These conditions have all been associated with the body’s natural inflammatory response, which over an extended period of time may lead to damage in otherwise healthy cells, organs and tissue. Here are some of the health conditions that may be linked to chronic inflammation.

  • obesity
  • asthma
  • cancer
  • heart disease
  • type 2 diabetes
  • rheumatoid arthritis
  • neurodegenerative diseases

For example, a new study out of the University of Cal-Berkeley has shed light on how disruptions in sleep patterns can lead to the accumulation of fatty arterial plaque buildup in the arteries. Medically known as atherosclerosis, this condition is a precursor of potentially fatal heart disease. The results of this study were published in the journal PLOS Biology earlier this year.

In this study, researchers found that fragmented sleep is a key risk factor in the development of cardiovascular disease. The authors of the study were also clear in pointing out that the implications of disrupted sleep have far-reaching effects on overall health beyond the cardiovascular link.

How Can You Treat Chronic Inflammation?

Horizontal In Text Image 8While inflammation is a normal part of the healing process, it is not healthy to deal with it on a regular basis. It is important to take steps to control chronic inflammation so that it does not trigger long-term health problems.

There are many ways that you can manage chronic inflammation, including the use of steroids and over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), including aspirin, ibuprofen and naproxen.

In addition, certain nutrients have been shown to reduce the levels of inflammation in the body. If your goal is to control inflammation, supplementing with fish oil and alpha lipoic acid may be a good decision. Spices such as ginger, garlic and cayenne pepper may also reduce levels of inflammation when you make them a part of your regular diet.

As more evidence linking sleep and inflammation is revealed, it becomes increasingly clear that the quality and quantity of your sleep are both directly related to your health and well-being. Do not ignore this wide body of research that continues to demonstrate even more connection between poor sleep in general and unhealthy levels of inflammation.

Sleep and Osteoporosis: How Lack of Sleep Harms Bone Health in Older Women

Many people suffer from insomnia and other sleep disorders. This can lead to a greater risk for a variety of diseases, from heart disease to different kinds of cancer. Although sleep is important when we are young, it becomes even more important as we age. According to a new study, lack of sleep can also contribute to failing bone health, including a serious bone disease known as osteoporosis.

Osteoporosis: The Danger of Weak Bones

Sleep and Osteoporosis: How Lack of Sleep Harms Bone Health in Older Women 2Old age brings with it several risks. As people age, they have a higher risk of cancer and heart disease as well as a higher chance of dying from common illnesses such as influenza. Although we do not hear as much about it, osteoporosis, or thinning of the bones, is also one of the significant risks of old age.

People with osteoporosis have bones that have thinned to the point where they have developed pores in them — weak spots that can break with even the slightest stress. Osteoporotic bones deteriorate to the point where they can no longer withstand the stresses of daily life. People who have this disease may break a bone not just from a fall, but from leaning against a piece of furniture or even from sneezing.

There are several risk factors for osteoporosis. Age and female gender are two of the most significant. In addition, being inactive can increase your chances of developing this disease. According to a new study, not getting enough sleep may also be a risk factor for this feared disease.

Could Sleep Affect Bone Production?

When we sleep, our bodies do more than just rest. A variety of metabolic and regenerative processes occur while we are deep in dreams. Bone remodeling is one of these nighttime processes. Although we think of our bones as remaining constantly the same, we are actually continuously remodeling them. As our bones break down, our body fixes the worn areas with collagen and cartilage which is then solidified with minerals such as calcium.

To study the effect of sleep on bone mineralization, research looked at the sleep habits of a large group of women. They also measured the bone mineral density of these women. When they compared the numbers, they found that women who slept less than five hours a night had less bone mineral density. In fact, their bones were far “older,” more brittle and prone to fractures, than people who got more sleep every night.

How Lack of Sleep Harms Bone Health

How can sleep have such a huge impact on bone health? The role of melatonin in the remodeling of connective tissues such as bone likely plays a role. Melatonin is actually one of the main hormones governing bone rebuilding and mineralization. In addition, it functions as an antioxidant, a compound that can reduce damage to bones from free radicals and other destructive elements that we encounter throughout our day. As a result, decreased melatonin levels have been linked repeatedly to more fragile bones and less efficient healing from fractures and surgeries.

It is clear that short sleep intervals can lower bone density, however, the extent of the impact is surprising. In addition, this information raises concern for elderly people who do not sleep for long periods at a time, which happens to be a large group. It may be time to take the sleep of our elders more seriously, as it can have a serious impact on their long-term health and well-being.

Tips for Strong Bones

Sleep and Osteoporosis: How Lack of Sleep Harms Bone Health in Older Women 1Regardless of your age, there are things that you can do to help protect against osteoporosis and to keep your bones strong. Consider trying one or more of the following tips:

  • Eat a diet rich in minerals such as calcium, iron, zinc and magnesium.
  • Exercise on a daily basis, including weight-bearing exercise.
  • Avoid substances like alcohol and tobacco, both of which have been linked to lower bone density.
  • Maintain a healthy body weight.
  • Talk to your doctor about osteoporosis screening, as this disease can often be identified early and treated effectively before it causes fractures.

In addition, be sure that you get enough sleep, even if it requires taking a melatonin supplement every night. These supplements are completely safe and natural. Because melatonin levels have been found to impact bone growth, taking a simple supplement may be one of the most important things you can do to maintain strong bones for a lifetime.

Sleep is one of the most important factors in your health. If you are not getting the sleep you need, it may be time to make changes that allow you the right quality and quantity of rest every night. Maintaining healthy melatonin levels and getting enough sleep are essential to every aspect of your health, including your bone health.

Your Body Clock Determines the Worst Times of Day for Your Health

From one moment to the next, the environment around us and our bodies change slightly throughout the day; and our health risks change with them. What are the worst times of day for your health? Because every part of the day brings a unique set of advantages and disadvantages when it comes to good health, the answer depends on which illness you are most prone to.

The Early Bird Gets the…Heart Attack?

Your Body Clock Determines the Worst Times of Day For Your Health 1In the hours before we awaken, our bodies are flooded with hormones that support alertness. Although this is important in helping the body to handle the challenges of the morning, it can also cause a strain on the heart. Cortisol, adrenaline and other hormones associated with morning time can increase your risk of heart attack, as well as other serious cardiovascular events, by around 40 percent.

The hormones that cause wakefulness also cause your heart to beat harder. Your pulse and blood pressure increase to fuel morning activities. This increases the chance of heart attack, stroke and other deadly cardiovascular events. At the same time, the increase in activity leads to higher oxygen demand in the cells of your heart, which means there is more damage should a serious event occur. In fact, people who have heart attacks in the early morning experience as much as 80 percent more damage and are also more likely to die.

There is no way to avoid mornings. However, there are ways to avoid the damage associated with heart attacks in the early morning hours. Cardiologists are beginning to recommend taking blood pressure medication before bed rather than in the morning, so it is already in the bloodstream at the time when the heart is at greatest risk.

On a less life-threatening note, mornings are also prime time for arthritis and other sources of joint pain. Increases in inflammatory molecules in the early morning hours make stiff joints even more painful and swollen. This may be the reason that so many people begin their morning with a vigorous stretch.

Afternoon Challenges to Health

Cortisol wears off by early afternoon, leaving many people ready for an afternoon nap. In addition, this dip in cortisol can leave you more prone to hives and other allergic reactions. Because pollen levels reach their daily high in the late morning and early afternoon, those hours after lunch are the most common time for coughing, sneezing and other allergy symptoms.

If you suffer from allergies, avoiding pollen or taking allergy medication may help you to get through your day with fewer symptoms. However, these medications can cause sleepiness, which won’t help that urge for a nap.

Despite an increase in allergies, the afternoon is a healthy time of day for many people. Our bodies generally have reached homeostasis and are running at full steam as we approach the evening.

Evening and Night: Worst Times of Day for Infectious Disease

Television companies have long referred to the late evening as “primetime.” Scientific data suggests that these late hours are also prime time for fever, respiratory issues and other symptoms of infectious illness. Every parent who has been up late at night with sick children can confirm that the hours we are supposed to be sleeping are often the worst for symptoms of colds and flus.

Your Body Clock Determines the Worst Times of Day For Your Health 2Cortisol reaches its 24-hour low in the late evening, leaving people more at risk of cold symptoms such as coughing. Because body temperature is naturally at its highest late at night, fevers can spike to alarming numbers at this time. In addition, we have higher levels of histamines — the biochemical responsible for itchiness, sneezing and runny nose — at night.

Lying flat to go to sleep also can present health challenges for a sick child. Lying down allows fluid to build up behind the ears, which can exacerbate the pain and pressure of an earache. It also can increase the build-up of mucus in the bronchi, worsening cough.

As every parent knows, it is important to enter nighttime prepared. Take fever reliever, cough medications and other remedies before bed to prevent midnight surprises. Lay propped up on pillows if you are feeling congested. Most infectious illnesses will inevitably worsen at night, but the worst symptoms often can be mitigated or prevented entirely.

Staying in Good Health Throughout the Day

This information can be used to promote good health in a variety of ways. First, medications and other treatments can be timed so they are given at the times when they will have the most impact. This practice, known as chronopharmacology, is already gaining support in a variety of medical specialties.

Second, people who are prone to certain illnesses can be very careful at key parts of the day, avoiding specific risks. For instance, a person with allergies may be able to avoid certain plants in the afternoon, when their allergic reaction will be the worst. People who have heart problems can avoid stressors in the early morning that will tax their already stressed cardiovascular system. Ultimately, understanding more about the way our bodies operate will help us to lead longer and healthier lives.

Time of Day Affects Autoimmune Disease Symptoms, Says New Study

An increasing number of Americans and residents of industrialized nations worldwide are being diagnosed with autoimmune diseases every year. Although modern medicine has given us new treatments and even cures for a variety of different illnesses, there are very few treatments that can alleviate autoimmune disease. However, a new study on how the time of day affects autoimmune symptoms could offer new ways of treating this complex and increasingly common group of diseases.

What Causes Autoimmune Disease?

Time of Day Affects Autoimmune Disease Symptoms, Says New Study 2Although we do not know exactly why some people develop autoimmune diseases, we understand a great deal of their pathology. Autoimmune diseases occur when the body’s immune system begins to attack its own tissues. Lupus, Crohn’s disease, Hashimoto’s thyroiditis and rheumatoid arthritis are all common autoimmune diseases with distinctive antibodies that can be detected in the bloodstream. Although the symptoms of each disease vary, the most commonly reported ones are pain, fatigue and fever.

However, treating autoimmune disease is an immense challenge. There are several medications that reduce immune system activity, but these can leave patients at higher risk of cancer and infection. In addition, anti-inflammatories are used to take down the inflammation, but come with a long list of serious side effects. Autoimmune illness is a huge challenge to treat and affects a growing number of people every day, which is why it is the subject of intensive study at this time. According to new research, there may be ties to the body’s internal clocks that have a huge impact on severity of both symptoms and the disease itself.

How Time of Day Affects Autoimmune Disease

Our immune system bases its activity partially on our internal clocks, so it is no surprise that autoimmune diseases do so as well. According to a new study, this timing may be more important in autoimmune disease than we previously believed. Researchers found that BMAL1, an important gene in maintaining internal clocks, also appears to impact autoimmune attacks.

Researchers looked at mice who suffer from multiple sclerosis, a common autoimmune disease in humans as well. Those who had a functional BMAL1 gene had periodic immune suppression throughout the day, which means they experienced times with fewer autoimmune symptoms. However, when the BMAL1 gene was deleted, autoimmune attacks worsened in severity and also had no particular timing. It appears that BMAL1 reduces the immune system at regular intervals throughout the day, providing much-needed breaks from autoimmune symptoms. Over time, this cycle of immune activity can have a huge impact on accumulated autoimmune damage.

Could Molecular Clocks Contribute to Autoimmune Disease?

This is not the first study to find that internal clocks are linked to both risk and severity of autoimmune disease. In fact, there is a new field called chronoimmunology dedicated to the study of how immune systems affect and are affected by timing and clocks. Previous studies have found that young adults who work odd shifts, for example, have a higher risk of developing an autoimmune disease later in life. Further, multiple sclerosis has been found to be more active in the spring and summer, a difference that is attributed to lower levels of melatonin in the lighter months.

There are also other genes that may have a role in how the immune system interacts with our biomolecular clocks. The PER 1/2 genes also are circadian genes that appear to influence the immune system. Cortisol and melatonin, both hormones that help to regulate daily rhythms, also have an effect on the immune system. In balanced amounts, our clocks maintain balanced immune activity. In autoimmune disease, the picture becomes much more complicated. Researchers are only just starting to tease out the many connections between the immune system and internal rhythms, but the research so far is promising.

Maintaining Your Internal Clocks

Time of Day Affects Autoimmune Disease Symptoms, Says New Study 1Keeping a well-regulated circadian rhythm appears to be one of the most important health decisions that a person can make. However, in the modern world, this is often easier said than done. Modern people face several important challenges to their internal clocks. Many people work in shift work or at other jobs that make it difficult to wake and sleep at regular times. In addition, the world is full of light pollution which can interfere with both sleep and melatonin production. However, experts say that there are a few ways to keep your internal clocks ticking on time:

  • Maintain a stable schedule, including keeping roughly the same eating, waking and sleeping times every day.
  • Get ample amounts of natural light exposure during the day but limit lights—especially from screens—during the night.
  • Prepare for changes in your daily schedule, such as daylight savings time or travel, by slowly changing your routine to the new one.
  • Consider taking a melatonin supplement if sleep remains elusive.

Although this subject is still being studied, these steps may reduce your chances of developing an autoimmune disease and also reduce the severity of symptoms if you happen to develop one. In addition, maintaining a healthy and well-regulated circadian rhythm is important to your health in a variety of other ways. Keeping your circadian rhythm steady and ticking along is one of the best ways to encourage whole body health and wellness.

Applied Chronobiology in Rheumatoid Arthritis Could Lead to More Effective Treatments

Although rheumatoid arthritis causes pain and stiffness for millions of people, modern medicine has few answers. Doctors have little idea of who will get this disease and also few options for treatment. There are currently several medications, such as methotrexate and NSAIDS, that can treat this autoimmune disease by suppressing the immune system. However, these depress the immune system, have serious side effects and are not always effective. New research on chronobiology in rheumatoid arthritis may offer new treatments and even an eventual cure for this painful illness.

What Is Rheumatoid Arthritis?

Applied Chronobiology in Rheumatoid Arthritis Could Lead to More Effective TreatmentsRheumatoid arthritis, or RA, is a common autoimmune disorder that affects around one out of one hundred Americans. With RA, people suffer from inflammation of the joints and other tissues in the body. Although the wrists, hands and fingers are most commonly affected, any tissues can become the victim of an autoimmune attack. Joints, skin and even organs such as the eyes or lungs can be affected. In addition to pain and swelling in joints, people with rheumatoid arthritis also can suffer fatigue and stiffness.

Like all autoimmune diseases, rheumatoid arthritis is caused by an immune system attack on the body’s tissues. Rheumatoid arthritis antibodies most commonly attack the synovium, or lining of joints, but can attack anywhere in the body. This causes swelling, heat, pain and the release of inflammatory molecules that damage joint tissue. Over time, the damage can have permanent effects, leaving joints and other tissues incapable of normal movement. One of the hallmark signs of rheumatoid arthritis is that symptoms are worse in the early morning and less severe in the afternoon and night. Until recent research, doctors did not understand the mechanism behind this timing.

The Importance of Chronobiology in Rheumatoid Arthritis

Several prior studies have shown that the immune system runs on a distinctive circadian rhythm and also adheres to other biological clocks. According to new studies, these internal clocks may be important in both the development of rheumatoid arthritis and the treatment of this disease. Melatonin and prolactin, released in the evening in preparation for sleep, appear to increase the activity of the immune system. Cortisol, released in the early morning in the hours before awakening, seem to subdue the immune system.

How does this cause the distinctive daily pattern of RA? Researchers have found that the inflammation caused by increased immune activity at night is primarily responsible for the morning stiffness and pain that is distinctive of rheumatoid arthritis. Although cortisol reduces autoimmune activity, it does so slowly enough that autoimmune damage and resulting symptoms are worse in the morning.

Could Sleep Deprivation Contribute to Chronic Disease?

Chronobiology may also be important in the development of RA and other autoimmune diseases such as lupus. Several studies have linked sleep deprivation to the development of autoimmune diseases as well as the progression of symptoms. This appears to be due to the production of inflammatory molecules such as cytokines that are instrumental in worsening the damage caused by autoimmune attacks. Cytokine levels are demonstrably higher in people and animals who have been deprived of sleep, even temporarily.

With sleep disorders common in the modern world, this link may explain why autoimmune diseases are becoming more common. There currently are several theories about why an increased number of people are suffering from autoimmune illness. There is a high likelihood that the causes are multifactorial, with sleep deprivation one of several contributing factors. Understanding potential causes may allow people to lower their risk of developing a devastating autoimmune illness.

Chronopharmacology: Timing of Medical Treatments

Applied Chronobiology in Rheumatoid Arthritis Could Lead to More Effective Treatments 2How can this knowledge of the clocks underlying rheumatoid arthritis symptoms be used in treatment? There are several applications that are promising. First, glucocorticoids may be given late at night to supplement early morning cortisol and thus reduce morning symptoms. Giving immune-suppressing medications such as methotrexate and NSAIDs late at night also may be effective, as this will allow them to be most effective at the times when symptoms are the most severe. Simple changes in the times that medications are taken may have a huge effect on both the severity of symptoms and the long-term damage that many patients suffer.

This is not the first time that timing has been found to be crucial in using medications to treat health issues. Blood pressure medication, for example, appears to be most effective when taken at critical points in the day. Similarly, certain diabetes medications work most effectively at controlling blood glucose when taking at certain times of the day. Chronopharmacology has also been shown to be important in cancer therapy. Timing medications and therapies carefully may allow patients to take fewer medications, decrease side effects, and see greater results.

Could timing medications and therapies help to reduce the symptoms and damage associated with rheumatoid arthritis? More study will need to be performed. However, this appears to be a promising avenue of treatment both for rheumatoid arthritis and other autoimmune diseases. Chronobiology and chronopharmacology may soon offer answers to some of the most serious diseases affecting human health and wellness.

Latest NewsNeueste Nachrichten

May. 10, 2021 Getting Enough Sleep Increases Libido, Sexual Desire in Women

Getting Enough Sleep Increases Libido, Sexual Desire in Women

Sleep is an important factor in libido, contributing to a healthy sex drive in a number of... [Read More][weiterlesen]

May. 05, 2021 Daytime Sleepiness Can Predict Risk for Alzheimer's, Heart Disease and Cancer

Daytime Sleepiness Can Predict Risk for Alzheimer's, Heart Disease and Cancer

Researchers have connected excessive daytime sleepiness to a variety of diseases and healt... [Read More][weiterlesen]

Apr. 30, 2021 Disrupted Sleep Increases Risk of Death, Especially in Women

Disrupted Sleep Increases Risk of Death, Especially in Women

While it's important to get seven to eight hours of sleep each night, it's equally importa... [Read More][weiterlesen]

Other interesting websites from Medichron Publications

General information

healthypregnancy.com
fertilitytips.com

 

andromenopause.com

Professional audience

melatoninfacts.org
serotoninfacts.org

 

Small English Chronobiology Logo Small German Chronobiology Logo