Overcoming Inflammation

10 Scientifically Proven Ways to Improve Sleep Quality

December 21, 2016
There appears to be a link between poor sleep and autoimmune diseases

According to the CDC, 50-70 million Americans suffer from a sleep disorder.  That’s a lot of people!  Insomnia can present in many different ways. Some of these can include daytime sleepiness, irritability, low concentration, headache, depression, and even joint pain.

Needless to say, a human being cannot live or function optimally without a good night’s rest.  This is fact.  Can you remember how you felt the day after a sleepless night?  I can: grumpy, achy, brain fog, demotivated, utterly tired.  Now imagine that over a period of months or years.  That I don’t want to imagine.

If you don’t sleep well, you don’t feel well, let alone heal well.  Interestingly a recent claims-based study found that there was an increased risk of autoimmune diseases in people suffering from chronic insomnia.  It’s important to note that this does not imply causality, but rather that there may a link between insomnia and autoimmune diseases.

How to improve sleep quality?

Like any scientist, I like to back up my claims with objective data.  As should you by the way.  Think for yourself!  I’ve included my references for you to read and analyze at your leisure.

If you want to continue learning more about alternative therapies to help ease some of the symptoms that your autoimmune disease may we causing or worsening, you may be interested in learning more about acupuncture or turmeric?


Ong JC, et al. A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep. 2014 Sep 1; 37(9): 1553–1563.

Narishige S, et al. Effects of caffeine on circadian phase, amplitude and period evaluated in cells in vitro and peripheral organs in vivo in PER2::LUCIFERSE mice. Br J Pharmacol. 2014 Dec;171(24):5858-69.

Crispim CA, et al. Relationship between food intake and sleep pattern in healthy individuals. J Clin Sleep Med. 2011 Dec 15;7(6):659-64.

Carter B, et al. Association between portable screen-based media device access or use and sleep outcomes: a systematic review and meta-analysis. JAMA Pediatr. 2016 Dec 1;170(12):1202-1208.

Ding F, et al. Changes in the composition of brain interstitial ions control the sleep wake cycle. Science. 2016 Apr 29;352(6285):550-5.

Gooley JJ, et al. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab. 2011 Mar; 96(3): E463–E472.

Sleep Cycle Alarm Clock: https://www.sleepcycle.com/

Viola AU, et al. Dawn simulation light: a potential cardiac events protector. Sleep Med. 2015 Apr;16(4):457-61.

10 Scientifically Proven Ways to Improve Sleep Quality
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10 Scientifically Proven Ways to Improve Sleep Quality
Many people with autoimmune diseases have sleep problems. The following are 10 scientifically proven ways to improve sleep quality.
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1 Comment

  • Reply 10 scientifically proven ways to help gout – RheumDoctor January 9, 2017 at 7:35 am

    […] If you’re interested in learning more tips to help boost your overall health please read my article 10 scientifically proven ways to improve sleep quality. […]

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