Sleep - a cornerstone to a healthy immune system
We all have nights where we have trouble sleeping, however when it goes on for weeks or months, we need to take control
Sleep & Health
We all know when we've had a bad night's sleep. You wake up and feel like you just want to close your eyes again. When you finally get out of bed you feel like you are dragging your body through the room. Throughout the day you can't concentrate, you start to daydream at work and almost run into a car in front of you when you are driving because your reactions are slow.
We all know what it is like to feel rough after a bad night, however feeling rough is only the beginning. A few bad nights probably don't make much difference, but when you keep having sleep issues night after night it might not be just affecting how you feel, but also your health.
Sleep is important for your immune system
More and more research is showing how inadequate sleep has a negative effect on the immune system. Studies have shown how sleep deprivation has a negative effect on your body's immune system and inflammatory response, increases the risk of diabetes, heart attack and can speed up the ageing process and increase the risk of some dementia.
An occasional bad night probably isn't going to make much difference, but if it happens night after night you could be damaging your body. Consistent poor sleep can lower your immune system, making you more vulnerable to infections and viruses. Lack of sleep has even been found to make flu vaccinations less effective. And in the current environment we need our immune system to be as strong as possible.
The importance of sleep
Concentration
Having a good night's sleep is crucial for concentration. Being able to concentrate is vital to get the most out of our day, whether at work or doing things for ourselves
Health
Lack of sleep has been linked to many health issues including obesity, heart disease and a lowered immune system
Keeping our body and mind young
When you get good quality sleep you help your body and mind restore health and vitality. Long periods of poor sleep can accelerate the ageing process
Athletic performance
Good quality sleep has been linked to better athletic performance. Whether you are an athlete or just do exercise for fun, a good night's sleep is crucial
Helping with your mood
Lack of sleep has also been linked with increased likelihood of developing depression. Getting quality sleep on a regular basis helps improve your mood
Inflammation
Lack of sleep has been shown to have a negative impact on inflammation and may impact arthritis and inflammatory bowel disease amongst other conditions
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What you can do
Here are some tips for action you can take
You can improve your sleep when you know what to do. Here are a few tips that have been shown to help with sleep
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Troubling thoughts
Keep a journal by your bed and write down any thoughts on your mind so you can leave them until the morning
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Go to bed when you are tired
To reset your sleep pattern you may need to go to bed later and get a little less sleep to start with. Over a few days your body will start to reset its sleep rhythm
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Only use the bedroom for sleep
Don't watch TV or work in the bedroom or you will associate being awake with bed. Try to keep the bed for sleep
Breathing
Learning deep breathing techniques can help you relax when you want to go to sleep. When you slow down your breathing, you trigger your body's natural relaxation response and help it to slow down.
There are different breathing techniques around that can help. The key is to slow your breathing down. One technique that a lot of people helps find them to relax is:
Breathe in to a count of 3, hold your breath for 3 and then breathe out to a count of 6. Continue for several rounds making sure each breath is smooth and leads onto the next one without gaps.
Waking up too early
If you wake up in the night and can't get back to sleep, it is best to get up and not stay in bed. Only go back to bed when you feel tired again. Do something relaxing like listen to a relaxing app, read a book or something else calming. When you feel tired go back to bed.