At the retreat, guided hikes in the fresh mountain air, sessions in the infrared sauna, and practices like meditation and breath work weren’t optional extras – they were considered essential tools, but so too was sleep. Quality sleep can be a powerful tool to reduce inflammation. While you are sleeping, your body is in a restorative phase: it lowers the levels of proinflammatory cytokines (the stress hormones that cause chronic inflammation), repairs tissue and balances cortisol. Studies have shown that even one night of bad sleep can cause inflammation markers such as C-reactive proteins to increase. Chronic sleep deprivation can lead to mood swings, fatigue, and an increase in inflammatory conditions such as heart disease and autoimmune disorders.
What can we do to optimize our sleep and reduce inflammation? First, consistency matters – aim for 7–9 hours per night, going to bed and waking up at the same time daily. Reduce screen time at least one hour before going to bed, and keep your room cool and dim. Blue light can interfere with the production of melatonin. Avoid heavy meals and alcohol at night.
Magnesium supplements You can also find out more about sleep supplements With ingredients that calm the nervous system, you can support a more restful night’s sleep. Incorporating a wind-down routine—like reading, gentle stretching, or breathing exercises—can signal to the body it’s time to switch off. Sleep quality is more important than quantity, as that’s where the anti-inflammatory effects are felt.
Tyso Sadlo
Exercise is a medicine, but it’s important to know the right dosage
I used to think that the harder the workout the better. Inflammation doesn’t always agree. Regular movement is important to reduce inflammatory markers. However, type, intensity, and recovery are also crucial. If you are already exhausted, long runs, intense classes and back-toback sessions can cause oxidative stress.
It’s not always better to do more. You may have been overworking your body and causing inflammation. You should pay attention to your recovery and how you feel. Also, note if your energy level, digestion and mood seem balanced. Consistency is more important than intensity. Combining exercise with proper sleep, rest and nutrition can help the body heal.
Instead, the retreat stressed consistency over intensity. Long walks in fresh air, mobility training, strength-training, and low impact movements such as swimming, pilates, or yoga. You should move every day, but do it gently to help your immune system.
This story was originally published on Condé Nast Traveller UK.
