Adequate sleep is vital for a vibrant, functioning immune system and our general potent and reliable well-being. Activity kills cells. They must be replaced. Rest restores cellular integrity. Studies show that people who do not get enough sleep are more likely to get sick after being exposed to a virus, bacteria or mundane need to heal from soreness and injury. We must all “Think and Focus On Being Well!” Might I suggest you use a wellness mantra when you have a moment? “Every Day In Every Way I Am Getting Stronger and Stronger!” It fits into your walking and breathing rhythm so it is not complicated and is free.
Lack of sleep can directly affect how fast you recover if you do get sick. Without sufficient sleep, your body makes fewer ‘cytokines’, a type of protein that targets infection and inflammation, effectively creating an immune response. The very function of our ‘leucocytes’ plays a key role in our well-being!
Cytokines are both produced and released during sleep. If you skimp on your sleep you are inviting the devil into your human castle and home. To support your immune system, aim for 7 to 8 hours of deep and restful sleep each night. If you find you have some extra time on your hands during the day, consider lying down for a catnap or siesta. Research has shown that a 20 to 30 minute snooze (power nap) may help decrease stress and balance the negative effects that sleep deprivation has on the immune system.
Although many of us may sip alcohol to relax, it can interfere with deep sleep and leave us wide eyed in the middle of the night. If you are going to have a glass of wine or vodka, do so well before bedtime.
Create a positive sleep environment that is dark and cool, while wrapped up in comfortable bedding and pillows. Ambient noise or background music with proper frequency is useful for many. It is also FREE!
News can be addicting and watching while in bed can elevate blood pressure and heart rate as well as stimulate brain activity. Don’t use TV to put you to sleep! You will not sleep soundly as your sub-conscious mind will keep listening!
Certain nutrients such as ‘Magnesium and Melatonin’ before bed can help get your body ready for sleep. Magnesium, found in foods like leafy greens, bananas and nuts, is a natural relaxant that helps counter adrenaline and invite calm. Tart cherries, walnuts and oats contain melatonin that can naturally support your rest. Be proactive about ‘Sleep & Immunity’.