Sleep and the Immune System

Let’s face it, if you are a good sleeper this topic might be irrelevant on the surface. But wait! Perhaps on occasion you have struggled with sleep and for whatever reason something plagues your conscious as you try to fall asleep. You may also know someone who chronically doesn't sleep. Even once-in-while a sleepless night affects your attention span, happiness and/or the ability to function throughout the day. Does this sound familiar? You wake groggy or give up sleeping because you tossed and turned since 3:30 a.m. You stumble to the kitchen and begin the routine of slugging down copious amounts of caffeine laden beverages as you make ready for the day.

Russell Foster, Professor of Circadian Neuroscience studies the internal clock and body changes based on day and night length. All life has been exposed to differences in light and dark as much as hot and cold. For instance, dogs do not shed based on warming temperatures or grow hair/fur because it gets colder outside. Dogs grow and shed hair/fur based on the change of day length so it's difficult to keep that winter coat when exposed to artificial light in the house. For dog lovers fur babies might spend an exorbitant amount of time indoors with year around shedding. What does that mean for us homo sapiens ... all life, almost every aspect of behavior and physiological change occurs during day and night. What if this isn't a random event but is a nightly occurrence? Lack of sleep has serious consequences on the immune system and other functions of the body. How much sleep should you receive? It depends on your age. The National Sleep Foundation recommends the following:  Teenagers (14-17) 8-10 hours; Young adults (18-25) 7-9 hours; Adults (26-64) 7-9 hours. Older adults (65+)7-8 hours.

What are some aspects of your health affected by day and night length? Growth hormones, blood pressure, core body temperature changes, urine production, alertness, melatonin and cortisol.  Information is processed during sleep, developing memories, removal of brain waste and replacing energy reserves. Short term disruptions in sleep cause loss of attention, impulsivity, lack of empathy and failure to pick up on social clues. Long term sleep disruption causes immune suppression, infection risk, type 2 diabetes, metabolic syndrome, increased heart rate, mood instability, anxiety and increased stimulant use. 

The immune system is a complicated system in the body that is weak in a child and strengthens as we age through exposure to germs and pathogens. The immune system itself is made up of three significant parts, too involved for this writing. Basically, as our body combats a foreign network of germs that enter the body and we are left with an antibody that stays with us so if we are exposed to that antigen again the body can deal with it more quickly. This creates a stronger immune system. A strong immune system can help the body fight off a common cold, disease and even cancer.  It is the job of the immune system to fight off bacteria, fungus, viruses and other pathogens that enter the body, as well as help with clearing out the dead cells. Other things tend to weaken the immune system, such as medications and lack of sleep.

There are many methods for helping you sleep at night. Some methods are better than others. Taking sleeping pills might seem like the only option. If you have tried absolutely everything else, you may need to visit a sleep clinic. You may even want to combine some of these tested and proven helps:

* Increase your bright light during the day and decrease your blue light before bedtime (electronic devices create a lot of exposure to blue light). Be consistent with the time you go to bed and the time you wake. Avoid afternoon naps if possible. A 30 minute nap may improve brain function but may also make nighttime sleep a challenge. Your body function will improve by simply creating a light and dark routine. Watching TV may help some people but may prevent others from falling asleep or staying asleep. Try to eliminate TV exposure for two hours before bedtime. 

* If your mind chatters about everything you need to do the next day, write it down and forget about it.  If you focus on the negative things that happened during the day and this is your barrier to sleep, start a Gratitude Journal and keep it next to the bedside. At the end the day focus ONLY the good things that happened and write it down. i.e. @Today I am grateful for my friend Jennie. She brought me a latte and it really lifted my spirits. @Today a stranger gave up their seat on the bus and I was reminded there are caring people in the world. @Today someone in traffic slowed down and allowed me into traffic.  Stay positive and focus on the good!  Avoid trolling the negative media sites that aggravate you at bedtime! 

* Reading can help you refocus and get you ready for sleep.  If you use an electronic device for reading, limit screen time or try the sleep option on your device that changes the bright light intensity but also reduces the blue light. If this is not an option on your device, try downloading an app designed to help change the light intensity on your device.

* Listen to a book and close your eyes. Focus on the story. Or, find a comforting sound that may soothe you and help you sleep. Eliminate outside noise, light and irritations.  Hopefully you have a comfortable bed.

* Reduce caffeine and food intake close to bedtime. It is recommended you wait two to three hours after eating before going to bed. Water can also contribute to frequent bathroom trips during the night. Caffeine can stay in the system for six to eight hours. Alcohol can reduce melatonin production, a much needed and naturally produced hormone that helps your body’s ability to sleep.  

* Meditation and prayer are also a good way to settle a troubled mind. When you simply cannot move beyond something out of your control, there are options to help you or you may call on a higher power. 

* Lack of sleep can also be a medication (synthetic) side effect.  Read all side effects of your medication and if it says may cause trouble sleeping, talk to your doctor.

* Lastly, choose an essential oil to incorporate into your nighttime routine with any of the above options. If you have trouble sleeping, whether random or chronic (breathing/snoring, stress, or other unknown), use the Contact Form on the right column of my blog and I will get you some samples to try. Nothing is more aggravating than purchasing something new only to find it doesn’t work for you. Choose safer, cheaper and more effective options on your path to sleep!

Make sure to get the right amount of sleep and keep your immune system chugging along.