You’ve probably read about how certain super foods can boost your immunity and ward off colds and flu naturally. We bet you already have those food items in your pantry, ready for use in case you feel a slight scratch in your throat. However, what most of our patients here at the Washington Wellness Center tend to overlook is the need to sleep and rest enough and how it can affect the state of their immune system.
Here’s an excerpt from this journal article studying the links between sleep and immune function:
“In summary, chronic sleep deprivation can be seen as an unspecific state of chronic stress, which per se impacts immune functions and general health. The adverse effects of chronic sleep deprivation comprise an enhanced risk for various diseases as a consequence of a persistent low-grade systemic inflammation on the one hand, as well as a manifest immunodeficiency characterised by an enhanced susceptibility to infections and a reduced immune response to vaccination on the other hand.”
Quick Guide to Getting Enough Sleep
As part of our holistic psychotherapy in managing and treating health conditions, we recommend the following guidelines to making sure that you get enough sleep and rest every night:
- Reduce your exposure to artificial light such as in television, digital devices, and fluorescent lighting 2 to 3 hours before bedtime. It has been found out that blue artificial light suppresses melatonin production which in turn disturbs one’s circadian rhythm resulting to sleep deprivation.
- Sleep and wake up at the same time even on weekends.
- If you regularly consume caffeine, try not to drink caffeinated drinks after lunchtime.
- Keep your bedroom cool, dark, and quiet. In addition, you might want to wear socks to keep you warm and increase your deep sleep.
- Figure out which activities earlier in the day help you feel more relaxed at night time. You might discover than an hour of doing laps at the pool on late afternoons can make you sleep right away.
Holistic Psychotherapy in Iowa City and neighboring areas
With each individual or family, our approach is tailored to best meet your unique needs and goals. Our intent is to provide strategies and tools that can be easily integrated into your daily routine, in order to support you in creating more satisfaction, peace and well-being in your life. Call 319.466.0026 or fill out this contact form to schedule an appointment. We look forward to your visit!