Build a Stronger You

Sleep

Sleep is one of the most important aspects of a healthy lifestyle for all ages, and it plays an important role in a strong immune system. Getting enough sleep can be difficult to achieve in the North as the seasons provide us with either a lot of daylight or a lot of dark – but it is important to try. Sleep is a crucial factor in maintaining a strong and healthy immune system. By ensuring that you get enough quality sleep, you can boost the functioning of your immune system and reduce your risk of developing a variety of health problems. Make sure to prioritize sleep and reap the benefits of a well-rested body and mind.

Here are five ways a proper sleep benefits the immune system.

  1. Creates More Immune Boosting Fighting Cells
    During sleep, the body undergoes a process of repair and restoration. This includes the production of immune cells, such as T cells, that help to fight off infections and diseases. A lack of sleep can impair the functioning of the immune system, leaving the body more vulnerable to illness.
  2. Improves Response to Vaccines
    Sleep also plays a vital role in the effectiveness of vaccines. Studies have shown that individuals who are well-rested prior to receiving a vaccine have a stronger immune response to the vaccine, which leads to better protection against the disease.
     
  3. Reduces Inflammation
    Inflammation is a natural response of the immune system to infection or injury. However, chronic inflammation can lead to a variety of health problems, including autoimmune disorders and heart disease. Sleep has been shown to reduce the levels of inflammation in the body, helping to keep the immune system in balance.
     
  4. Increases Production of Disease-Fighting Proteins
    Cytokines are proteins our body makes that play a critical role in the immune system by regulating the body's response to infection and inflammation. Sleep has been shown to increase the production of cytokines, which helps to boost the immune system's ability to fight off infections and diseases.
     
  5. Helps Prevent Chronic Diseases
    Poor sleep has been linked to an increased risk of chronic diseases such as diabetes, heart disease, and obesity. These conditions can weaken the immune system, making the body more susceptible to infections and diseases. Getting enough sleep can help to prevent these conditions and keep the immune system functioning at its best.

Sleep Tips

Consider any one, or all of these tips to have a better sleep!

  1. Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
  2. Create a relaxing bedtime routine: Establish a routine that helps you wind down before bed, such as taking a warm bath, reading a book, or practicing relaxation techniques
  3. Create a sleep-conducive environment: Make sure your bedroom is quiet, cool, and dark, and invest in a comfortable mattress and pillows.
  4. Limit screen time before bed: Avoid using electronic devices, such as smartphones, tablets, and laptops, in the hour before bed.
  5. Avoid caffeine and nicotine: Both of these can interfere with your ability to fall asleep and stay asleep.
  6. Exercise regularly: Regular exercise can improve sleep quality, but be sure to finish your workout at least a few hours before bedtime.
  7. Limit alcohol consumption: While alcohol may help you fall asleep initially, it can disrupt your sleep later in the night.
  8. Manage stress: Find ways to manage stress during the day, such as through meditation or deep breathing exercises, to help you relax at bedtime.
  9. Avoid large meals and beverages before bed: Eating a heavy meal or drinking a lot of fluids before bed can cause discomfort and frequent trips to the bathroom, disrupting your sleep.
  10. Consider talking to a healthcare professional: If you continue to have trouble sleeping, consider talking to a healthcare professional to identify and address any underlying sleep disorders or medical conditions such as sleep apnea.