We all know that a good night’s sleep is important. But missing out on sleep can affect more than your mood and productivity. Research shows that there is a link between sleep and your immune health.
The importance of sleep
In the past few decades, sleep scientists have highlighted the importance of sleep for almost every system of the body. When you don’t sleep, the immune system can be compromised. A weakened immune system can make us more prone to colds, flus and illnesses. Eric Olsen M.D from the Mayo Clinic says that your body needs sleep to fight off infectious diseases
Quality sleep strengthens our immune system. It is one of the best mechanisms to fight off illness. In addition to that, a healthy immune system creates an efficient response to vaccines and reduces our reaction to allergies. Sleep disorders, such as insomnia and sleep apnoea, can weaken the immune system. Likewise, disruptions to our circadian rhythms such as shift work, having small children, or stress-related sleep loss may also impact the immune system.
Evidence indicates that sleep deprivation increases the likelihood of catching the flu or the common cold. It can also impact pain and inflammation in the body. Frighteningly, it can even lead to chronic illnesses such as diabetes, heart problems or neurodegenerative diseases.
5 tips for a better night’s sleep:
1) Exercise daily
During waking hours, ensure that you are engaging in a healthy level of exercise. Exercise can help reduce insomnia. It can also enhance sleep quality. Exercise has been found to reduce the amount of time it takes people to fall asleep. It can also reduce wakefulness through the night.
Ideally, it is better to exercise earlier in the day. In some people, exercising too late at night can stimulate hormones such as epinephrine and adrenaline and can affect sleep quality. However, being active at any time of the day, is better than not being active at all.
2) Be consistent
Having a routine is an important part of a good night’s sleep. Try going to bed at the same time each night and waking up at the same time each day. This will support the body’s natural circadian rhythm.
It has been found that people with irregular patterns experience poorer quality sleep than those who have a consistent sleep-wake cycle.
3) Keep “Nana” naps short
Short power naps during the day – less than 30 minutes – can benefit brain function, energy and alertness.
However, naps that extend longer than 30 minutes can negatively impact your internal clock, making it more difficult to go to sleep (or stay asleep) at night.
4) Consider a natural supplement
Some herbs and supplements can help induce relaxation and improve sleep quality.
- Melatonin supplements are often used to treat insomnia and have been found to help people fall asleep faster and wake up feeling more rested
- Valerian root may (as a tea or capsule) may also help you fall asleep faster and improve sleep quality.
- Magnesium (taken orally, applied topically or used as salts in a bath) can assist in relaxation as well as reduce restless legs and night cramps.
- Lavender (as an essential oil in a diffuser or room spray) can have a calming and relaxing effect, preparing the body for rest.
A qualified naturopath can help determine which supplement would be the best solution to your sleep concerns.
5) Dial down the digital
Digital devices produce an artificial blue light that can interfere with our circadian rhythm by tricking the brain into supressing the release of melatonin, therefore not signalling your body to relax, wind down and feel sleepy.
Switch of digital devices at least an hour before sleep.
Maintaining good sleep patterns and getting a restful night sleep will have an overall impact on your health, energy and ability to avoid and/or fight off illness.
Visit us in store to chat with our friendly staff and instore naturopaths to discover the solution to your sleep concerns.
