How sleep fights inflammation and disease, according to a new science

We often think that getting enough sleep is the most important thing we can do for our health. And that makes sense, because skimping on zzz is linked to an increased risk of diabetes, obesity, heart disease and a decrease in cognitive functioning. But the question is why?

New study led by Mbadachusetts General Hospital researchers, gives us an answer to that very question. According to the study published in the journal Nature, Adequate sleep protects against health problems by reducing inflammation in the body that can cause illness.

The team, led by Filip Swirski, Ph.D., Center for Systems Biology, MGH Hospital, examined the harmful effects of sleep on atherosclerosis. Atherosclerosis, often at the origin of cardiovascular disease, is a disease characterized by an accumulation of fats and cholesterol on the walls of your arteries and may limit blood flow. They found that mice whose sleep was constantly disturbed had higher plaque accumulation on their arteries and higher levels of inflammatory cells in their blood vessels.

The researchers also found that the increase in the number of inflammatory cells was caused by a decrease in the hypocretin hormone, which plays a vital role in regulating sleep and white blood cell production. Mice with less sleep had lower levels of hypocretin and high levels of inflammatory white blood cells, which increased their risk of developing atherosclerosis.

"We found that sleep helped regulate the production of inflammatory bone marrow cells and blood vessel health, and that, conversely, sleep disturbances altered the control of inflammatory cell production, resulting in more sleep." inflammation and heart disease, "Swirski said in a statement.

So, how much sleep do you need to prevent cardiovascular disease and keep inflammation levels low? The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults sleep more than seven hours a night, although studies show that 35% of US adults report sleeping less than seven hours a night.

In addition to hours of sleep, you can also work to improve the quality of sleep. To improve the quality and duration of your sleep, you can, for example, darken and lower the temperature, remove electronic devices, avoid caffeine about 10 hours before sleeping and cut activities too stimulating at least an hour before bedtime.

The good news is that in addition to helping protect against cardiovascular disease, you may find immediate benefits, such as more creativity, more attention and less stress! With World Sleep Day, now is the time to pay attention to our sleep hygiene and to try some of these tips.