By Jaclyn Daley
Counter Culture Wellness
Website: https://heal.me/jaclyn-ntp
How well did you sleep last night?
There’s nothing like a good night’s rest. You feel energized and ready to take on the day! Sleep is not only crucial for alertness and sustained energy levels, but it also plays a major role in immune function and the body’s ability to ward off viruses, pathogens, and infections. Think of the last time you felt sick, you probably needed more rest than usual. The body has a way of demanding what it needs most during times of illness, and sleep is the first responder for a speedy recovery.
While you’re resting, your body is hard at work creating defense mechanisms and repairing damaged cells. “During slumber, the body produces cytokines — proteins that direct immune cells to fight inflammation throughout the body” (Cleveland Clinic). Poor quality sleep over a period of time may increase the chances of chronic inflammation, which has been linked to the onset of autoimmune diseases, neurodegenerative diseases, cancer and more.
There are many strategies to reduce inflammation in the body but prioritizing high quality sleep is one of the most impactful tools. Below are just a few tips to optimize your sleep to support a robust immune system, starting tonight! Find what works best for you and your immune system will thank you.
Tips to Improve Sleep:
- Aim for 10-15 minutes of sunlight before 10am to reset your circadian rhythm
- Stick to a consistent sleep schedule as much as possible
- Limit exposure to electronic lights at least 1 hour before bed
- Check your magnesium levels and supplement if needed
- Avoid caffeine and sugar in the afternoon/evening
- Include exercise during the daytime
Create a bedtime routine:
- Take a warm bath
- Read a calming book or journal
- Practice meditation or breathwork
Optimize your bedroom:
- Keeping a cool temperature 60-67 degrees Fahrenheit (Pacheco)
- Keep the room as dark as possible, removing or covering any electronic lights
- Spray lavender essential oils for calming aromatherapy
Works Cited:
1. “Does a Bad Night’s Sleep Affect your Health?”, Cleveland Clinic, 28 October 2021, https://health.clevelandclinic.org/sleep-and-health/
2. Pacheco, Danielle, “The Best Temperature for Sleep,” Sleep Foundation, 11 March 2022, https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep