09 Mar Getting your ZZZZ’s and your Immunity
It may sound like a snooze, but better rest can help our overall health….
How does lack of sleep affect our immune system and overall health?
For many Americans-some 35% of us, according to the Centers for Disease Control and Prevention-getting a good nights sleep is just a dream. The reality, according to a survey, is that the number of hours we sleep per night has decreased over time. There may be many things that contribute to our lower amounts of sleep these days, such as work, long to-do lists, stress/anxiety, chronic illness and even nightmares. Overtime, less to little sleep may affect us in many more negative ways such as weakening our immune system, bad moods, poor performance at work, school and the gym. Some of the most important work for our health is done while we sleep.
One very important factor of lack of sleep is that it affects our immune system which in return causes inflammation in our bodies. Studies have showed that inflammation, may be linked to a number of diseases, such as type 2 diabetes and heart disease. In addition, poor sleep and inflammation have been shown to cause obesity and slows down our metabolism. According to the Harvard Health Publishing report which discusses insufficient sleep and inflammation, explains how you produce higher levels of hunger hormones and lower levels of satiety hormones, causing you to overeat – in particular, you’re likely to lean toward refined carbs. Finally, for women, lack of sleep lowers our cortisol levels which increases our waist lines and in return can have many negative health issues.
As I myself have struggled with consistently getting enough sleep, here are some tips that have helped me and some of my clients.
- Be Consistent with your bedtime.
- Make sure your bedroom is quiet, dark, relaxing and a comfortable temperature.
- Put away all devices an hour before bedtime.
- Avoid caffeine past 3pm.
- Meditate and/or journal before bed.
In Good Health,