Sleep and Your Immune System
How does the lack of sleep affect your day?
Sleep is sleep, right?
Sleep is sleep, right?
The
importance of sleep is, for some, overlooked. We know what happens when we
don’t get enough sleep: irritability, difficulty concentrating and those baggy
eyes!
Sleep
is vital for your mental health. Good sleep enhances memory retention and recollection,
problem-solving, alertness, creativity, adaptability and helps regulate emotions.
A lack of sleep may also contribute to a higher risk of developing high blood
pressure, coronary heart disease and diabetes.
While you
might recognize the physical, mental and emotional detriments of insufficient
sleep you may not be aware that insufficient sleep
could adversely affect your immune system. Without sufficient sleep, your body
makes fewer cytokines, a type of protein that targets infection and
inflammation, effectively creating an immune response. Cytokines are both
produced and released during sleep so it is imperative that you allow for
proper rest to ward off pathogens.
Quality sleep
involves Rapid Eye Movement (REM) where your eyes move quickly in different
directions signalling increased brain activity which does not happen during non-REM
sleep. Three stages of non-REM sleep precludes a fourth stage. During this fourth
stage, that is when you enter the critical and beneficial REM cycle.
Phase 1 – Everything starts to slow down;
Phase 2 – Your heart rate slows and body temperature
drops in preparation for deep sleep;
Phase 3 – Deep sleep. During this phase the body repairs
and regrows tissues, builds bones and muscle, and strengthens the immune system.
Phase 4 – REM sleep. Your heart rate and breathing
quickens. Your eyes move rapidly behind the eyelids and brain activity livens. You
can have intense dreams during REM sleep since your brain is more active.
It is vital
for you to experience both Non-REM and REM throughout sleep to feel fully
rested the following day.
OK so how do
you get a good night's sleep? Do a little less bad and a little more good.
Less caffeine. Cut out the caffeine by the afternoon.
Less alcohol. Limit drinking late into the evening as it
can disrupt your sleep patterns by disrupting REM sleep.
Less late dinners or snacks. Eating food later at night can cause acid reflux
and also a boost of energy when you should be winding down and readying for bed
time.
More exercise. Regular exercise builds muscle to improve
the quality of sleep and can help you maintain a regular rest schedule.
More routine. Keeping a regular routine for
sleep will support the body's internal clock and rhythm (ie: circadian rhythm).
More relaxation. You might find it helpful to
incorporate relaxation techniques or meditation into your wind-down routine.
More sleep. You need seven to eight hours a night.
There’s an
old saying, “The young sleep late and the beautiful sleep half again as late”.
Give yourself
some sleep - it will not only enhance your immune system, but it will also help you feel
and look your BEST!
What is causing you to lose sleep?
How do you feel when you get 7-8 hours of sleep regularly?
What is causing you to lose sleep?
How do you feel when you get 7-8 hours of sleep regularly?
If you have missed any of the articles in our series or our videos not to worry click below:
Vitamin D: Blog Video
Exercise & Meditation: Video
Nutrition: Blog Video
Hydration: Blog Video
Sleep: Video
Laughter: Blog Video
Vitamin C: Blog Video
Exercise & Meditation: Video
Nutrition: Blog Video
Hydration: Blog Video
Sleep: Video
Laughter: Blog Video
Vitamin C: Blog Video
The Healthy Way Vibes – Health Warriors
Please comment below, like, and share
Sources: Ask
the Scientists – Jenna Templton; Web-MD; National Sleep Foundation; Sleep
Foundation.org; Pictures by Pixabay from Pexels
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