Can Lack of Sleep Affect the Strength of Your Immune System? Popular wisdom has long promoted the belief that “sleep helps the body heal.” There has been a growing number over the past 15 years research has rallied in support of the popular wisdom that sleep regulates the immune system and improves immune defenses.
One mechanism because the impact of sleep on immunity is through its potential to improve the functioning of T cells, which are an important part of the immune system. Another way sleep affects immunity is because sleep is the time when the body produces cytokines, a protein that supports immunity and a healthy inflammatory response. Therefore, insufficient sleep equates to the production of less protective cytokines.
Inadequate sleep – just under seven hours per night for adults is unfortunately common in our modern world. Many people struggle with a healthy sleep cycle. As a result, people may experience immune system suppression.
Fortunately, there is a lot that can be done to naturally support healthy sleep cycles. Try the following tips for better sleep and a well-functioning immune system:
Practice good sleep hygiene during the day
A healthy sleep practice starts as soon as you wake up. Start by having a consistent wake-up time every day. To reset your circadian rhythm, which supports a healthy sleep cycle at night, get exposure to natural light in the morning, ideally within an hour of waking up.
The habits you practice during the day also have a big impact on your sleep duration and quality. Give yourself a caffeine curfew, such as noon or 2 p.m. at the latest. This applies not only to coffee, but also to caffeinated tea and even chocolate. Aim to exercise at least 30 minutes a day, preferably outdoors, and no more than four hours before bedtime. Avoid alcohol and nicotine in the evening and try to eat your last large meal at least 3 hours before bedtime.
Create a sleep sanctuary
Your sleeping environment is an important part of a good night’s sleep. Keep the temperature in your bedroom on the slightly cooler side. Thermoregulation has a major influence on sleep cycles. Research has shown that the ideal room temperature for sleeping is around 68 degrees Fahrenheit. Anything above 75 or below 54 is likely to cause sleep problems.
Reduce ambient noise and light. Did you know that your skin actually has receptors everywhere in the body that can capture light? When there is light in your bedroom, your body picks up on it and sends messages to your brain and organs that can disrupt your sleep. Use blackout curtains or tape over the blinds to make the room as dark as possible. An eye mask and earplugs can also work wonders!
Make sure you have a comfortable mattress, pillows and bedding. Paint and decorate your bedroom in soothing colors. Keep the bedroom just for sex and sleep and try not to do any work there.
Create an evening routine
While morning routines are widely recognized for their ability to contribute to improved well-being, creating a relaxation routine is just as powerful. Just like with your wake-up time, try to be consistent with your bedtime as well. In addition, to reduce melatonin-disrupting blue light, avoid looking at screens one to two hours before bedtime.
You can also use these tools to help you relax:
- An aromatherapy bath with Epsom salts and lavender oil
- Read light fiction
- Journalize
- Meditation
- Stretch
- Herbal support, such as Sleepy Nights and Serious Relaxer
Experiment with these strategies to find what gives you the best night’s sleep, knowing you’ll be supporting a healthy immune system in the process!
Writer Katie Gerber is a holistic health and nutrition coach who serves clients both locally and online. In 2014, she completed Aviva Romm’s Herbal Medicine for Women certification. After hiking the Pacific Crest Trail in 2014 and the Colorado Trail in 2016, Katie decided to use her knowledge of botanical medicine and nutrition to help fellow wilderness enthusiasts in their quest for more energy and better health. She transitioned from her career as a pastry chef and enrolled at the Institute for Transformational Nutrition. She now uses her lifelong passion for holistic health with her background in culinary arts to help people live healthier lives, in tune with nature. Katie writes for various publications and speaks at local events. When she’s not writing and working with clients, you’ll likely find her in the mountains, in the garden, or in the kitchen testing recipes. Read more about Katie, her articles and her adventures on her website.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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