Sleep Your Way to Better Immunity: Tips and Benefits

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Sleep Your Way to Better Immunity blog bannerSleep is essential to keep your immune system functioning correctly. It contributes to both our innate and adaptive immunity.

During sleep, specific components of the immune system kick in. One example is the increased number of cytokines produced, which help reduce inflammation. Anytime you reduce inflammation, it helps repair wounds and fight off infections when you are sick or injured. Studies have found that this response even occurs when a person isn’t actively sick or hurt to strengthen adaptive immunity.

Rest supports immune memory. The interaction of the immune system during sleep reinforces its ability to remember how to recognize and react to dangerous antigens. In the same way, sleep can help the brain retain information.

3 Simple Tips for a Good Night’s Rest for Your Immune System

Here are three easy steps for a good night’s sleep:

  1. Stick to a consistent sleep schedule by winding down at night around the same time every day, even on weekends.
  2. Create a relaxing bedtime routine by doing activities reading a book or doing some breathing techniques.
  3. Make sure your sleeping environment is comfortable and conducive to sleep by keeping the room cool, dark, and quiet and using comfortable bedding and pillows. Some people use white noise to help quiet their minds to fall asleep.

Say Goodbye to Blue Light Before Bed

Blue light, emitted by electronic devices like smartphones and computers, can interfere with our sleep by disrupting our circadian rhythm. Blue light in the evening suppresses the production of melatonin, a hormone that regulates sleep, and make it more difficult to fall asleep. 

To avoid the adverse effects of blue light on sleep, limit screen time in the hours leading up to bedtime or use devices with a blue light filter. Some devices also have a “night shift” mode to limit the blue light emitted during certain hours of the day. By reducing exposure to blue light before bed, you can improve the quality of your sleep and feel more rested in the morning.

Sleep Tonic: Sleep Like a Baby to Boost Immune System

Here is a sleep hack that some people swear by- a sleep tonic made from apple cider vinegar and raw honey as a natural remedy for sleeplessness. The theory behind this tonic is that the mixture of the two ingredients helps to balance the body’s pH levels and reduce inflammation, which can contribute to sleep disturbances.

To make the tonic, mix one tablespoon of apple cider vinegar with one tablespoon of raw honey in a cup of warm water. Some people also like adding a sprinkle of cinnamon or turmeric to the mixture for flavor and potential health benefits. The tonic is best consumed about an hour before bed to allow time for the ingredients to take effect.

While there is limited scientific research on the effectiveness of apple cider vinegar and honey in improving sleep, many people report positive results from using this natural remedy. However, it’s important to note that individual results may vary, and it’s always a good idea to check with a healthcare professional before trying any new sleep remedies or supplements.

How Chiropractic Care Can Help You Get the Rest You Need

Regular chiropractic care can also improve the quality of your sleep. Chiropractic adjustments can help reduce pain and discomfort, making it easier to fall asleep and stay asleep throughout the night. In addition, chiropractic care can help address underlying conditions that may be contributing to sleep disturbances, such as sleep apnea or chronic pain.

For example, a study published in the Journal of Chiropractic Medicine found that chiropractic care can significantly improve sleep quality in patients with chronic lower back pain. Another study published in the Journal of Manipulative and Physiological Therapeutics found that chiropractic care can improve sleep apnea symptoms, including snoring and daytime sleepiness.

By addressing underlying issues and promoting relaxation, chiropractic care can be a helpful addition to your sleep routine. If you’re struggling with sleep issues, consider talking to a chiropractor about how they can help you get a better night’s rest.

Conclusion

Getting enough sleep is crucial for a healthy immune system and overall well-being. Sleep supports innate and adaptive immunity, helps repair wounds and fight off infections, and reinforces the immune system’s ability to recognize and react to dangerous antigens. 

By following the tips outlined in this article, such as sticking to a consistent sleep schedule and avoiding blue light before bed, you can improve the quality of your sleep and feel more rested in the morning. 

Additionally, chiropractic care can be a helpful addition to your sleep routine by addressing underlying issues and promoting relaxation. Prioritizing sleep and aiming for at least seven to eight hours of sleep each night can help to strengthen your body’s defenses against illness and improve your overall health.

A good night’s sleep is essential to a healthy immune system. By prioritizing sleep and aiming for at least seven to eight hours of sleep each night, you can help to strengthen your body’s defenses against illness and improve your overall health and well-being.

If you’re in the Littleton, CO, area and struggling with sleep issues, consider contacting our clinic to learn more about how chiropractic care can help you get the rest you need.

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