There are nights that seem to last longer than they should. The body tries to turn off, but the mind remains on and the feeling of tiredness accumulates the next day.
For several international specialists consulted by media such as EatingWell and Harvard Health, both based in the United States, This silent disorder may be related to increased inflammation, a process that intensifies when rest does not flow as it should. That is why the hours before sleep have become key for those who want the body to find a more stable rhythm.
Nutritionist and food science expert Carolyn Williams explained it with an image that leaves no one indifferent. Inflammation, he said, behaves like an internal fire that, if not attended to, stays alive and accumulates over time.and although that fire does not always hurt, it does wear down. That’s why, Nighttime habits take on more importance than they are usually given.
A body that reorganizes itself while you sleep
The scientific evidence reviewed by EatingWell shows that Sleeping less than necessary alters molecules that are involved in inflammatory responses. Markers such as interleukin-6 and C-reactive protein can be elevated when nights become short or interrupted. It’s a cumulative effect that leaves its mark even when fatigue seems manageable.
Experts insist on something that seems simple, but requires perseverance. Maintaining a similar schedule each night helps the body recognize when to slow down and when to enter deep sleep. A quiet room, without sudden noises and with a cool temperature favors this natural process that is responsible for repairing tissues and stabilizing internal functions.
Williams recalled that a bad rest does not come alone. When sleep is disturbed, the way you eat also changes and energy for daily movement decreases. Stress intensifies and this set of factors creates the perfect scenario for inflammation to grow.
Calm the mind before the night comes
Harvard Health noted that the mind also needs a slow farewell to the day. Sustained stress weakens the immune system and keeps the body on alert, even when it should be preparing to sleep. That’s why screens, with their bright light and incessant content, have become a silent barrier to rest.
Specialists like transitions that are not too demanding. A physical book, some written lines to release thoughts, or a puzzle that allows you to concentrate without pressure helps the brain slow down. Williams advised keeping paper and pencil near the bed to release ideas that insist on sticking around just when sleep tries to enter.
What you eat before bed also influences
Harvard Health also warned that nighttime eating can balance things out or complicate things. Eating dinner very late or eating heavy meals raises body temperature and makes it difficult to get deep sleep. Finishing eating with a reasonable amount of time helps avoid that feeling of restlessness that appears when the body is still in full digestion.
When hunger comes again, Experts recommended light options that combine protein, complex carbohydrates and healthy fats. Greek yogurt with red berries or whole grain crackers with hummus are examples that frequently appear in international guides on nighttime habits. They also warned about the effects of excess sugar, which can alter glucose levels and sustain inflammation longer than expected.
The recommendations come from studies and specialists in the United States, whose research has closely followed the relationship between rest, diet and inflammatory processes. Although the contexts change between countries, the scientific basis is clear in its conclusions.
The closing of the day can also be affected by other practices that seem harmless. Alcohol alters the quality of sleep, caffeine consumed in the afternoon keeps the body awake longer than normal, and intense exercise just before going to bed re-activates the nervous system. Electronic devices, always a message away, prolong alertness and delay disconnection.
The nights function as a space for internal adjustment. When you take care of that moment, the body responds better the next day. Sleeping on time, reducing accumulated tension and choosing more balanced foods build a routine that protects health and keeps inflammation at more controlled levels. A simple sequence that, as the days go by, begins to feel like a way of returning to what is essential.
