Autoimmune Disease and Sleep: An overlooked connection.

If you live with an autoimmune condition, you probably know that fatigue and sleep disturbances are common struggles. But did you know that poor sleep can also fuel inflammation, making symptoms worse? Research suggests that disrupted sleep can dysregulate the immune system, increasing the risk of flares and slowing down recovery.

What’s particularly interesting is that autoimmune sleep struggles aren’t just about physical pain or discomfort—they’re deeply tied to the nervous system. Psychological research has found that heightened stress responses (often seen in autoimmune conditions) can disrupt the body’s natural sleep-wake cycle, making deep, restorative sleep harder to achieve.

How to Improve Sleep When You Have an Autoimmune Disease

1. Engage in Pre-Sleep "Cognitive Offloading"

Studies show that writing down your thoughts before bed—especially unprocessed worries—can reduce nighttime overthinking. This is particularly helpful for those with autoimmune disease, as stress and rumination can trigger a hyper-alert nervous system, making it harder to fall asleep. Try jotting down worries with a solution-focused approach to calm the mind.

2. Use the Power of Breath to Shift Your Nervous System

Breathing techniques, such as a longer exhale (like 4:6 breathing), activate the vagus nerve, signaling safety to the body and promoting relaxation. This is especially important for people with autoimmunity, as research suggests a dysregulated nervous system can contribute to both sleep issues and inflammation.

3. Train Your Brain for "Sleep Expectation"

A little-known psychological trick is to create a “sleep cue” ritual—something consistent that tells your brain sleep is coming. This could be dimming the lights, using the same scent (like lavender), or listening to a specific sound. Over time, your brain begins associating these cues with sleep, making it easier to drift off.

Final Thought

Autoimmune diseases can make sleep feel like an uphill battle, but small, intentional changes can help retrain the nervous system and improve sleep quality over time. If you're looking for a practical way to start, download The Restful Breath—a free guide with simple breathing techniques and videos to help calm your nervous system for better sleep.

Download The Restful Breath e-guide with video links here - its free!