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We know the most obvious ways to boost our immune system is by exercising daily, managing stress and eating a healthy diet. Most of us tend to forget just how important sleep is in making sure our immune systems run most optimally.
Now, more than ever, we should all be focusing on keeping our immune systems as strong as possible. The connection between sleep and immune function is well-documented and proven. When our immune system is compromised, we’re more likely to get sick.
Sleep is such an immune system booster for a few reasons but most notably because when we sleep, there’s a protein released by your immune system that’s called cytokines.
Cytokines are a large group of proteins, peptides or glycoproteins that are secreted by specific cells of the immune system. Cytokines are a category of signaling molecules that mediate and regulate immunity and inflammation. Think of these as your body’s go-to soldiers that fight off invaders and are enlisted whenever an infection is detected. This protein initiates inflammation as a way to kick off wound healing.
So what happens when you don’t get enough good sleep? The production of these cytokines decreases, along with the development of infection-fighting antibodies, giving you fewer chances to ward off any virus.
No Bueno!
A strong habit to put into place is to set a regular bedtime every night.
Even on the weekends, and even if you’re working from home. Regularity in your sleep schedule will ensure you get better quality sleep overall. Along with making sure to consistently go to bed at the same time, here are some of my personal tips for getting more regular, high-quality z’s on a regular basis:
Have your bedroom set to a lower temperature- ideally 69 degrees or lower.
Reduce screen time or put on blue light blocker glasses at least 2 hours before bedtime.
Don’t eat a meal or anything heavy to eat or drink at least 2 hours before bed.
Dim the lights in your apartment and/or adjust the light to a softer output.
Make sure your bedroom is dark!
Drink hot decaf tea or take a warm shower or bath.
Practice some deep belly breathing within the hour of bedtime. Slow your mind down! Your body will follow.
As always, I’m here with any questions or concerns you have. Stay healthy!
Reference:
Sino Biological - Official Website. (n.d.). Retrieved April 6, 2020, from https://www.sinobiological.com/resource/cytokines/cytokine-function
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