Sleep tight, fight the bugs right: The Connection between Deep Sleep and Immunity.
Have you ever woken up feeling exhausted and run down, even though you went to bed early?
Lack of deep, restorative sleep significantly affects your immune system and overall health! Deep sleep, also known as slow-wave sleep, is the stage of sleep where your body repairs and rejuvenates itself. It produces growth hormones, helping with cell repair and regeneration. One function of sleep is to support host defence! A good night’s sleep can support your immune function and help keep you healthy.
During deep sleep, your brain activity slows down, and your body releases cytokines. Cytokines are a protein that is crucial to the body's immune system. Think of them as helpers your body sends to fight infections, heal injuries, and keep you healthy and strong. Unfortunately, a lack of deep sleep can suppress the production of cytokines and lower your ability to fight off illness. Studies have shown that people who regularly get less than 7 hours of sleep are more likely to get sick after exposure to a virus.
How can you ensure you're getting enough deep sleep to support & keep your immune system fighting well?
Start by making a few easy shifts to your sleep habits, and you'll soon see an improvement in the quality of your sleep and overall health.
Here are a few of our tips:
Stick to a sleep schedule: Go to bed and wake up simultaneously every day, even on the weekends. This helps regulate your body's natural sleep-wake cycle.
Cool temperatures in the bedroom manipulate body temperature and enhances deep sleep.
Create a sleep sanctuary: Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows to help you get a good night's sleep.
A clean mattress: We like memory foam mattresses that combine organic bamboo's naturally thermo-regulating, antibacterial and hypoallergenic properties!
Avoid stimulants before bedtime: Caffeine, alcohol, and nicotine can meddle with your capacity to fall and remain asleep. Avoid consuming these substances for at least 2-3 hours before bedtime.
Relax & breathe before bed: Practice relaxation techniques, a short meditation or deep breathing.
White noise machines: The use of white noise machines can assist in blocking out distractions and creating a more relaxing sleep environment.
Investing in your sleep is essential to taking care of your overall health and well-being. Remember, minor changes to your sleep habits can significantly impact the quality of your sleep and your body's ability to fight off illness. So, prioritise your sleep, and you'll wake up refreshed and ready to take on the day!
References
https://www.ncbi.nlm.nih.gov/books/NBK19961/
https://www.mdpi.com/1424-8220/22/3/1264
https://www.tandfonline.com/doi/full/10.1080/23328940.2022.2109932