Why your 10pm to 2am sleep window is ultimate anti-inflammatory tool

A leading longevity expert has outlined five essential daily habits to combat chronic inflammation, a condition where the body’s natural "alarm system" fails to switch off.

Dr Vassily Eliopoulos, a Cornell-trained physician and co-founder of Longevity Health, shared these insights on Sunday, explaining how simple lifestyle adjustments can prevent the immune system from inadvertently damaging healthy tissues.

Morning movement and fasting

Dr Eliopoulos, popularly known as Dr Vass, recommends a brief 10 to 20-minute walk or mobility flow within an hour of waking.

Benefits: This habit lowers cortisol, stabilises blood sugar, and reduces inflammatory cytokines.

Sunlight: Performing this outdoors aligns the circadian rhythm.

Additionally, he suggests a gentle fasting window of seven to twelve hours, ideally starting three hours before bedtime, to activate natural cellular cleanup.

Stress exposure and recovery

Controlled thermal stress and dedicated rest are vital for systemic recovery.

Thermal stress: Using infrared saunas or cold showers three to five times weekly boosts mitochondrial function.

Deep sleep: Prioritising rest between 10 pm and 2 am is crucial. “Your immune system performs its anti-inflammatory work while you sleep,” Dr Vass stated.

Nervous system regulation

Finally, the physician emphasised the necessity of daily calming practices to exit the "fight-or-flight" mode. Dedicating five to ten minutes to breathwork, gratitude, or stillness can significantly lower inflammatory markers.

By adopting these sustainable rhythms, individuals can move beyond simple detoxification toward a more robust and permanent state of recovery.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.