By Paul Bernitt, Board-Certified Doctor of Holistic Health

Discover the Connection Between Sleep, Inflammation and Your Health

Have you ever wondered why you feel stiff, sore or unusually tired after a poor night’s sleep? Or why it seems harder to fight off colds or stay focused? The answer may lie in a hidden connection: the relationship between sleep and chronic inflammation.

Sleep and inflammation are deeply intertwined. Poor sleep can trigger inflammation, and chronic inflammation can make it harder to get the rest you need. This vicious cycle can impact not only your sleep but your heart, brain, joints and overall health. But, here’s the good news: breaking the cycle of inflammation is possible with TriVita’s 60-Day Nopalea® Plan.

I will discuss more details about the 60-Day Nopalea Plan later in this article. First, let’s explore how sleep affects inflammation, the risks of poor sleep, and how you can sleep better, feel better and reclaim your health.

How Sleep Can Trigger or Calm Inflammation

When you sleep, your body enters repair mode. During this time, your immune system works to heal tissues, reduce inflammation and restore balance. This process is interrupted when you don’t get enough sleep or when your sleep is disrupted. Instead of calming inflammation, your body releases stress hormones like cortisol, which can increase inflammatory markers such as CRP (C-reactive protein), a blood marker for measuring inflammation.

In fact, research published in the Journal of Experimental Medicine shows that sleep plays a critical role in how our immune system works. Sleep affects the structure of DNA in immune stem cells, which produce white blood cells. While these cells normally help fight infections, too many can cause harmful inflammation.¹ 

Psalm 4:8 (NLT)
In peace I will lie down and sleep,
for You alone, O LORD, will keep me safe.

How Chronic Inflammation Disrupts Sleep

The relationship between sleep and inflammation goes both ways. Just as poor sleep can fuel inflammation, chronic inflammation can make it harder to sleep well. Inflammation affects the nervous system, often causing:

• Joint Pain or Stiffness: Pain from inflamed tissues can make it hard to get comfortable at night.
• Restlessness or Insomnia: Inflammation-related stress hormones can interfere with your ability to relax and fall asleep.
• Sleep Apnea: Inflammation in the airways can worsen obstructive sleep apnea, disrupting deep, restorative sleep.

If you’ve ever felt trapped in this cycle, you’re not alone—but you don’t have to stay there.

2 Timothy 1:7 (NLT)
For God has not given us a spirit of fear and timidity,
but of power, love, and self-discipline.

The Risks of Poor Sleep Related to Chronic Inflammation

When poor sleep and chronic inflammation go unchecked, the risks to your health grow. These include:

• Heart Disease: Inflammation in blood vessels can raise the risk of heart attack or stroke.
• Cognitive Decline: Inflammation in the brain has been linked to memory loss and dementia.
• Weakened Immunity: Poor sleep compromises your body’s ability to fight infections.
• Joint Problems: Inflammation accelerates cartilage breakdown, worsening arthritis and joint pain.

Bottom line: People who do not consistently get quality sleep have higher levels of chronic inflammation, which is linked to conditions like heart disease, diabetes and arthritis. These risks don’t just affect your future — they can diminish your quality of life today.

The Benefits of Sleep for Healthy Inflammation

Improving your sleep isn’t just about feeling rested; it’s about supporting your body’s healing ability to repair, replenish, recover and thrive. Healthy, restorative sleep can:

• Lower levels of inflammatory markers like CRP.
• Reduce joint stiffness and pain.
• Strengthen your immune system to fight infections more effectively.
• Support brain health and improve memory, focus and mood.

Getting better sleep can feel like a reset button for your body, giving it the tools it needs to combat inflammation naturally.

Proverbs 3:24 (NIV)
When you lie down, you will not be afraid;
when you lie down, your sleep will be sweet. 

Tips for Improving Sleep

If you’re struggling with poor sleep, here are simple steps to help you rest better:

1. Stick to a Schedule: Go to bed and wake up at the same time every day, even on weekends.
2. Create a Relaxing Bedtime Routine: Take a warm bath, read a book or try deep breathing exercises before bed.
3. Optimize Your Sleep Environment: Keep your bedroom cool, dark and quiet. Invest in a comfortable mattress and pillow.
4. Avoid Stimulants: Limit caffeine, nicotine and heavy meals in the hours leading up to bedtime.
5. Move During the Day: Regular physical activity can help tire your body and improve sleep quality.
6. Manage Stress: Practice prayer, reflection or gratitude journaling to calm your mind before bed.
7. Valerian Root Extract: This extract may help you fall asleep faster and sleep more soundly. Well known for its ability to induce calmness and help alleviate stress, valerian root may also help reduce muscle tension.
8. Choose Anti-Inflammatory Foods: Consume anti-inflammatory foods such as fish and nuts rich in omega fatty acids, berries rich in bioflavonoids, turmeric rich in curcumin and leafy greens rich in carotenoids.

These small changes can add up to big improvements in your ability to sleep — and how you feel each day.

Psalm 127:2 (NIV)
In vain you rise early and stay up late, toiling for food to eat —
for He grants sleep to those He loves.

How Nopalea May Help Manage Inflammation

In addition to better sleep habits, Nopalea, a natural wellness drink made from the ruby-red fruit of the prickly pear cactus, is a powerful ally in managing chronic inflammation. This natural drink is rich in betalains, potent antioxidants that target and reduce inflammation at its source.

Here’s how Nopalea supports your health:²

• Reduces CRP Levels: Helps lower markers of inflammation in the body
• Relieves Joint Pain: Eases stiffness, making it easier to move and rest comfortably 
• Less Reliance on Pain Medication: Reduces the need for reliance on pain medication to manage pain
• Improves Overall Wellness: Helps you feel more energized and resilient

Imagine going to sleep with less pain and discomfort and waking up refreshed, able to move more freely and feeling like yourself again. That’s the power of combining better sleep with the benefits of Nopalea.

Join the 60-Day Nopalea Plan and Transform Your Health

Are you ready to control inflammation and feel your best? The 60-Day Nopalea Plan provides the tools you need to reduce inflammation, improve mobility and reclaim your vitality.

Here’s what’s included:

• Two full months’ supply of Nopalea and Alfred Libby’s Original B-12 to help you reduce inflammation and restore vital energy
• TriVita’s Inflammation Health Awareness Guide, with targeted anti-inflammatory recommendations
• The Harvard Guide to Understanding Inflammation, published by world-renowned Harvard Medical School, to deepen your understanding of the signs, symptoms and what you can do to make healthy choices to manage inflammation
• The support you need to stay on track with a weekly “Ask Dr. Paul” phone call with me, exclusively for members of the 60-Day Nopalea Plan

Now more than ever, better sleep, reduced inflammation and a healthier life are within reach. Let’s take this journey together with TriVita’s Nopalea 60-Day Plan.

Call one of TriVita’s Certified Wellness Consultants today to sign up for the 60-Day Nopalea Plan, and start your journey toward a healthier, more vibrant life. Don’t wait — your sleep and health are worth it!

Better sleep, reduced inflammation and a healthier life are within reach. Let’s take this journey together.

TriVita—Where Wellness Happens

Paul Bernitt, DHH

I am passionate about my work as the TriVita Wellness Director and find great joy in guiding people on their wellness journey.  Together we can experience greater physical, emotional, and spiritual wellness!

Share the Gift of Wellness

Do you know someone struggling with poor sleep due to joint pain or inflammation? Share this newsletter with them! Don’t wait, you could be their answer to prayer.

REFERENCES:

1. https://www.mountsinai.org/about/newsroom/2022/a-consistent-lack-of-sleep-negatively-impacts-immune-stem-cells-increasing-risk-of-inflammatory-disorders-and-heart-disease#:~:text=New%20York%2C%20NY,these%20changes%20are%20long%2Dlasting.
2. Jensen, G. Evaluation of Activity Levels, Inflammatory Markers, and Overall Wellness. 2019. Study based on 3 ounce per day serving size.