Doctors Recommend 3 Nighttime Habits That May Help Calm Inflammation

Small Nighttime Changes for Calmer Evenings and Healthier Days

Chronic inflammation doesn’t clock out when the sun goes down—especially if late-night habits keep “feeding” it. Your body relies on sleep to repair damage and dial down inflammation, and what you do in the evening can either support that process or work against it. Short-term inflammation is a normal immune response, but when it becomes chronic, it’s tied to weaker immunity and a higher risk of long-term health issues.

“Inflammation is like a fire in your body. Unless you make a point to put it out, it lingers and can slowly build,” explains Carolyn Williams, Ph.D., RD. The encouraging part: simple shifts after 7 p.m. can help keep that fire under control. Experts highlight three key evening habits that may help reduce inflammation.

1. Make Sleep Your Top Nighttime Priority

You don’t have to tuck in at 7 p.m., but you do need to treat sleep as non-negotiable. More than 35% of Americans fall short of the recommended seven or more hours of sleep each night. Adequate rest helps lower inflammatory markers like interleukin-6 (IL-6) and tumor necrosis factor (TNF).

When you’re sleep-deprived, everything else tends to unravel: food choices worsen, workouts get skipped, stress builds, and inflammation can rise. “Sleep really is number one. If you don’t sleep well, you don’t eat well, skip working out, stress levels go up and inflammation can increase,” says Williams.

To improve sleep and support lower inflammation:

• Aim for a consistent bedtime and wake time

• Keep your bedroom cool, dark and quiet

• Exercise regularly—but avoid intense workouts close to bedtime      

2. Ease Evening Stress and Wind Down

Chronic stress and quality sleep don’t mix—and both are closely tied to inflammation. “Evenings are all about reducing stimuli and intentionally turning on the body’s relaxation response,” says Rachel Pojednic, Ph.D., Ed.M., FACSM.

That means habits like doomscrolling, juggling multiple screens, obsessing over tomorrow’s to-do list, or getting worked up over the news can keep your brain wired when it should be winding down.

It also helps to understand the difference between types of stress. Acute stress is your body’s short-term response to a challenge or threat and can help the immune system repair and heal (for example, after an infection or injury). Chronic stress, on the other hand, drags on over time, suppresses immunity, and continually fuels inflammation.

To calm evening stress, Pojednic recommends cutting back on screen time at least an hour before bed. It’s not just the blue light: “Newer research suggests the content we consume matters even more,” she notes. Late-night emails, rage-inducing posts, or heavy news keep the brain activated.

Instead, try:

• Reading a physical book

• Journaling

• Doing a simple puzzle or other relaxing, offline activity

Williams keeps pen and paper next to her bed for racing thoughts. “When I write down everything I want to do, it helps get it out of my mind and calms the body,” she says.

3. Pick a Balanced, Early Evening Snack

Dessert isn’t totally off-limits, but regularly capping the night with lots of added sugar isn’t ideal for inflammation. “Regularly eating too much added sugar can keep blood sugar and insulin levels elevated, which may trigger the body’s inflammatory response and contribute to ongoing, low-grade inflammation,” says Jenny Finke, M.S., RDN.

Timing matters too. Eating right before bed can interfere with sleep, which then impacts inflammation. “Try stopping food intake at least two hours before your head hits the pillow,” Pojednic suggests. You want your body ready to rest, not working hard to digest.

Digestion generates heat and can slightly raise body temperature, but a gentle drop in core temperature helps you fall and stay asleep. Research indicates that finishing your last meal or snack one to two hours—or more—before bedtime is linked with better sleep quality.

Choosing a small, balanced snack earlier in the evening (think protein plus fiber and a bit of healthy fat) and giving your body time to digest can support both better sleep and calmer inflammation overall.