25-02-2025
Didn't sleep properly last night? How it triggers inflammation and 5 effective ways to restore your rest
For most adults, the National Sleep Foundation recommends 7-9 hours of sleep every night. Shutterstock
We all know how awful it feels to miss a full night's sleep, but what if the consequences go deeper than just feeling sluggish?
The truth is, when you're lying awake at night, your immune system doesn't just take notice — it reacts. New research has uncovered that sleep deprivation does more than just leave you groggy and cranky; it can change the way your immune cells behave, setting off chronic inflammation across your body.
Published in The Journal of Immunology , a recent study reveals a surprising link between poor sleep quality and changes in specialised immune cells called monocytes. These cells, which are supposed to protect you, can end up triggering widespread inflammation, similar to what's seen in obesity and many chronic diseases.
The study, led by scientists at Kuwait's Dasman Diabetes Institute, shows how lack of sleep boosts levels of inflammatory 'nonclassical monocytes' (NCMs)—immune cells that are known to intensify inflammation. What's the worrying part?
These changes happen regardless of body weight, meaning even slim, healthy individuals may face inflammation from poor sleep.
The researchers focused on three factors: Sleep, body weight, and inflammation. While earlier studies have connected poor sleep with obesity, this research uncovers the immune mechanisms that could explain how disrupted sleep contributes to long-term health issues.
Dr. Fatema Al-Rashed, who led the study, pointed out in a statement, "With technology advances, more screen time, and changing societal norms, sleep is becoming harder to come by. This disruption doesn't just affect your rest—it can seriously impact your immune system and overall health."
The study involved 237 healthy Kuwaiti adults across various body types, who wore wearable activity trackers for seven days to monitor sleep patterns. Blood samples revealed differences in immune cells and inflammatory markers, with obese participants showing worse sleep quality and higher inflammation.
The key finding? Poor sleep alone increased nonclassical monocytes, cells that amplify inflammation, no matter the person's body weight.
To further test this, five lean participants underwent 24 hours of sleep deprivation, which caused significant increases in these inflammatory cells. These changes reversed once normal sleep was resumed, highlighting the body's ability to recover from short-term sleep disruption.
The need for sleep quality
This research highlights the critical role of sleep in immune regulation and suggests that chronic sleep deprivation may contribute to inflammation-related health problems, even in individuals without obesity. The study points to a potential vicious cycle: Obesity disrupts sleep, sleep deprivation alters immune function, and these immune changes exacerbate inflammation related to obesity and related conditions.
So, what does this mean for you?
For most adults, the National Sleep Foundation recommends 7-9 hours of sleep every night. In the study, participants averaged about 7.8 hours of sleep, but the research indicates that sleep quality is just as important as quantity.
As Moira Jain, a Dubai-based functional medicinal practioner explains, 'When asleep, your body typically engages in repair and maintenance processes, helping to regulate immune function. However, when sleep is disrupted, these processes are thrown off balance.' Chronic sleep deprivation or poor-quality sleep can activate your immune system in an abnormal way, causing inflammation to rise.
Inflammation is the body's natural response to injury or infection. However, when it's triggered too often or for too long—such as from poor sleep—it can become chronic. This ongoing inflammation is linked to many health problems, including heart disease, diabetes, and mental health disorders.
Sleep, inflammation and health
The study also explored how certain inflammatory markers correlate with monocyte subpopulations. Nonclassical monocytes were found to have strong correlations with inflammatory molecules like TNF-α and MCP-1 — compounds known to be linked to sleep regulation. This suggests that sleep disruption can trigger a cascade of inflammatory signals throughout the body, potentially contributing to numerous health issues.
While obesity was an important factor, the study's mediation analyses revealed that sleep disruption alone contributes to inflammation, regardless of body weight. This finding challenges the view that obesity is the main driver of inflammation and emphasises the importance of sleep as a modifiable risk factor for inflammatory conditions.
Sleep disruption goes beyond just weight issues. It has been linked to heart disease, diabetes, and mental health problems. This study sheds light on how poor sleep affects the body and suggests that improving sleep quality could help lower inflammation and reduce these risks.
Monocytes are like the body's immune patrol, keeping an eye out for trouble. They come in three types: Classical (for surveillance), intermediate (for presenting threats), and nonclassical (for patrolling blood vessels and causing inflammation). In a healthy body, these types are balanced, but lack of sleep seems to tip the scales, increasing the inflammatory nonclassical monocytes. This could lead to chronic, low-grade inflammation.
So, it's clear: how well you sleep matters—not just for your mood the next day, but for your overall long-term health.
Getting good quality sleep is key for overall health and well-being. Here are some effective tips to improve your sleep quality, explains Jain.
Stick to a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and makes it easier to fall asleep and wake up.
Create a relaxing bedtime routine: Engage in calming activities before bed, like reading a book or listening to soothing music. Avoid stimulating activities like intense exercise or screen time.
Limit screen time: The blue light emitted by phones, tablets, and computers can interfere with melatonin production, making it harder to fall asleep. Aim to stop using screens at least an hour before bedtime.
Optimise your sleep environment: Make sure your bedroom is cool, dark, and quiet. You can use blackout curtains, earplugs, or a white noise machine to minimize disruptions.
Watch what you eat and drink: Avoid large meals and caffeine close to bed-time. These can disrupt your sleep or make it harder to fall into a deep sleep cycle.
Manage stress and anxiety: High stress levels can interfere with sleep. Consider practising relaxation techniques such as deep breathing, yoga, or journaling to ease anxiety before bed.
Limit naps: If you find yourself needing to nap during the day, try to keep it brief and avoid napping late in the afternoon.
Check your mattress and pillow: Make sure your mattress and pillows are comfortable and supportive. An old or uncomfortable mattress can significantly affect sleep quality.
Sign up for the Daily Briefing
Get the latest news and updates straight to your inbox
