How Good Quality and Quantity Sleep can Positively effect our Immune System
We are going to give you tips on how getting enough sleep can help boost your immune function. We know that sleep is important but did you know if you get enough good sleep it can positively affect your immune system. Studies show that people who don’t get enough quality sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick……so important right now.
So how does sleep effect our immune function?
During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep.
So we know that stress and tension can effect our sleep patterns and worry may leave us lying in bed unable to settle. And then lack of sleep can effect our ability to fight off infections as well as increase your risk for obesity and chronic diseases.
So how can we get better sleep??
1. Increase bright light exposure during the day
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration. So get outside into the natural light every day.
2. Reduce blue light exposure in the evening
Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard. Try and turn off all devices an hour before going to bed and do not take your devices into your bedroom. We have gotten into the habit of turning all devices off at least an hour before bed and never taking them up with us.
3. Don’t consume caffeine late in the day
A single dose can enhance focus, energy, and sports performance. However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.
4. Reduce irregular or long daytime naps
While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.
5. Try to sleep and wake at consistent times
Having consistency in your routine can help your sleep rhythms. Think when you travel somewhere far that totally messes up your routine or you go into a different time zone. It takes your body a while to adapt to the new cycle and often you feel tired and unsettled from it.
6. Consider using natural supplements to help calm the body
Several supplements, including lavender, ginkgo blob, valerian root and magnesium, can help with relaxation and sleep quality when combined with other strategies. Try getting natural vitamins or oils that you can add to your drinks or food. Contact your natural health professional for individual advice.
Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns. Reducing or eliminating alcohol in your life can have wide ranging benefits for health.
8. Don’t eat late in the evening
Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain whole food snacks a few hours before bed may help.
9. Relax and clear your mind in the evening
Relaxation techniques before bed, including hot baths, massage and meditation, may help you fall asleep. Try and build an evening routine where you reduce your blue light and calm yourself before bed. We suggest not to read, listen or watch the news right before bed or at all…..
10. Exercise regularly — but not before bed
Exercise is one of the best science-backed ways to improve your sleep and health. In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night wakefulness by 30%, and anxiety by 15% while increasing total sleep time by 18% (ref)
In summary, get enough good quality sleep which is between 8-10 hours a night to improve not only your immune function but your overall health and wellbeing.
Stay tuned for more STAY HEALTHY, STAY CALM tips to improve your mind, body, nutrition and health.