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How sleep deprivation can cause inflammation Sleep deprivation is a condition that occurs when you don't get enough sleep, or enough good quality sleep. While it affects mood, memory, and energy, it can also contribute to inflammation. Research has found that sleep deprivation is associated with markers of inflammation, such as increases in inflammatory molecules - including cytokines, interleukin-6, C-reactive protein (a marker of inflammation that's elevated in people at risk for heart disease and diabetes), and others. Get your copy of Improving Sleep When you wake up in the morning, are you refreshed and ready to go, or groggy and grumpy? For many people, the second scenario is all too common. Improving Sleep: A guide to a good night's rest describes the latest in sleep research, including information about the numerous health conditions and medications that can interfere with normal sleep, as well as prescription and over-the-counter medications used to treat sleep disorders. Most importantly, you’ll learn what you can do to get the sleep you need for optimal health, safety, and well-being.   SHOW ME MORE → While these signs of inflammation could be attributed to other factors - stress, smoking, or obesity, for example - they do suggest that sleep deprivation plays a role in the inflammatory process. Inflammation is the body's natural response to disease and injury; it is usually a temporary response and serves as an effective defense mechanism. But when inflammation doesn't let up, it can contribute to the development of heart disease, diabetes, stroke, cancer, and Alzheimer's disease. The association between sleep deprivation and inflammation markers could help explain why people who sleep poorly are at risk for cardiovascular disease, high blood pressure, and diabetes, among other chronic conditions. How does a lack of sleep contribute to inflammation? One theory focuses on blood vessels. During sleep, blood pressure drops and blood vessels relax. When sleep is restricted, blood pressure doesn't decline as it should, which could trigger cells in blood vessel walls that activate inflammation. A lack of sleep might also alter the body's stress response system. In addition, a sleep shortfall interferes with the normal function of the brain's housecleaning system, termed the glymphatic system (not to be confused with the lymphatic system in the rest of the body). In the deepest sleep phases, cerebrospinal fluid rushes through the brain, sweeping away beta-amyloid protein linked to brain cell damage. Without a good night's sleep, this housecleaning process is less thorough, allowing the protein to accumulate - and inflammation to develop. Then, a vicious cycle sets in. Beta-amyloid buildup in the brain's frontal lobe starts to impair deeper, non-REM slow-wave sleep. This damage makes it harder both to sleep and to retain and consolidate memories. Just one night of lost sleep can keep beta-amyloid levels higher than usual. The problem is not so much a single night's poor sleep, which you can compensate for, but a cumulative pattern of sleep loss, leading to decreases in the structural integrity, size, and function of brain regions like the thalamus and hippocampus, which are especially vulnerable to damage during the early stages of Alzheimer's disease. Reap the many health benefits of a good night's rest, check out Improving Sleep: A guide to a good night's rest, a Special Health Report from Harvard Medical School. Image: © Flashpop /Getty Images Share this story:

FEATURED CONTENT Improving Sleep • How and why we sleep • Dangers of sleep deprivation • SPECIAL SECTION: Practical tips for sounder sleep • Medical conditions that disrupt sleep • Insomnia • Snoring and sleep apnea • Unusual movements or behaviors during sleep Click here to learn more »

Discover the best ways to strengthen your core muscles Trim your waistline... Ease back pain... Boost balance... Stay independent, and more! Gentle Core Exercises will give you: ✓ 28 core exercises that deliver results ✓ A 15-move home workout routine with two levels ✓ 11 core exercises and stretches you can do at work ✓ More than 50 detailed, how-to photos ✓ Over 100 tips and techniques to help you do each move correctly ✓ Plus a Special Bonus Section at no extra cost! Dear Reader, The key? Strengthening your core muscles. It’s one of the best ways to ensure you stay active and independent as you age. That’s because your core muscles are critical for nearly every move you make, from bending and reaching to twisting and standing. Now, in a Special Health Report from Harvard Medical School, our experts show you the safest, most effective ways for everyone over 50 to reap the benefits of a strong core — without the risk of injury. Order this report now and discover: How to lower your risk of falling — no matter what your age! Exercises that can help end the embarrassment of incontinence. Physical rehab trick that helps prevent injuries. Secret to loosening up stiff muscles. And so much more. You’ll discover why core strength and flexibility are so important to your health. You’ll get 28 exercises that gently work your core — including an office workout and a home workout section that gives you two levels for each move to help keep your workout challenging. Photos of every exercise show you exactly how to do each move. Plus, tips and techniques give you pointers for making each move easier, and help ensure you’re doing them correctly with great form. What’s more, it takes just minutes a day to complete the exercises. Order Gentle Core Exercises today — and you’ll save 30% OFF the regular $29 price! There’s no risk. Order now! To your good health, Timothy Cole Editorial Director, Harvard Health Publishing Visit our website at: https://www.health.harvard.edu Email us at: healthbeat@health.harvard.edu FOLLOW US ON:  Facebook Twitter

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