The Sleep Routines that Strengthen Your Immune System

5 mins to read

Everyone knows how important a well-adjusted sleep routine is, but did you know that your sleep routines also impact your immune health?

Stress relief & sleep supportWellbeing news

Is there a connection between sleep and our immune system?

One of the less talked about benefits of sleep is how it can help prepare and build our immune system. The Sleep Foundation reports that when we sleep, our bodies produce a protein called cytokines, an inflammatory response which can aid the body’s recovery process. Secondly, much like sleep helps to consolidate our brain memories, sleep can help to strengthen the immune memory, of how the immune system recognises and responds to pathogens. It is believed that during sleep, as body processes such as breathing slow down, this frees up energy for the immune system to perform these critical tasks. According to the Sleep Foundation, evidence shows that in both the short- and long-term, sleep deprivation can have a negative effect on your health. This is believed to be because of the negative impact that sleep deprivation can have on these immune system processes. Planning some effective sleep routines can help ensure your body can go through these important processes, and ultimately rest, all of which can help to aid your immune system.

Tips for a consistent and quality sleep routine

A consistent sleep routine

Train your body into a consistent sleep pattern to ensure this is maintained for the long term. The body internal clock and hormones that control sleepiness and wakefulness work best if there is a regular sleep routine. Most adults need between seven and eight hours sleep each day. This can help you to plan for when to go to bed and wake up at the same time each day. You may find that this can help your body and mind feel ready for sleep by the time your usual bedtime rolls around. Avoid napping during the day, but if you do need, try to limit this to no more than 30 minutes.

A relaxing pre-bedtime ritual

To help lull your body into a mode of relaxation, it’s important and helpful to set up some rituals about one hour before your planned bedtime. You can find what suits you best, but these can include:

Having a warm bath

Some things to fill your bath with that may aid the relaxation process include epsom magnesium salts and essential oils known for relaxation.

Reading a book.

Sipping on a warm milk drink .

Going to the toilet to prevent having to get up in the middle of the night and interrupting sleep

Stretching and meditation.

Listening to a soundbath or meditation audio while lying in bed can gradually soothe you to sleep.

Creating a soothing sleep sanctuary

Ensure lighting is dimmed, to promote the production of the sleep promoting hormone, melatonin . Have calming colour schemes in your room, of your furniture and bedding and try to have comforting bedding materials to cosy up to. You could consider diffusing relaxing essential oils if scents work for you to induce relaxation.

Things to avoid close to bedtime

Screen devices: Try to put your screen devices in another room or at least have the screens turned off all of them. According to the Sleep Health Foundation, the blue light of the computer can reduce levels of the sleep-promoting hormone, melatonin.
Caffeine: While everyone’s responses to caffeine varies, it’s ideal to avoid consuming caffeinated drinks close to your bedtime. As a stimulant, it can prevent you from falling asleep, reduce quality and quantity of sleep. These include drinks such as coffee, tea and soft drinks. The American Academy of Sleep Science recommends limiting your caffeinated drinks to about three to four cups per day.
Stimulating activities: This could include vigorous exercise, socialising, sending emails and text messages and watching TV.
Alcohol: Although alcohol is something that seems to help you get to sleep, it will make it harder to stay asleep. The Sleep Foundation also reports that it can also exacerbate sleep problems like snoring and sleep apnoea.

Eating for sleep

Just as eating well is beneficial for the immune system, eating healthily can also do wonders for our sleep. The foods that the Sleep Foundation reports to have possible benefits for sleep include kiwi fruit, tart cherry juice, fatty fish, nuts, milk and rice. A healthy diet overall can help maintain a healthy weight to ensure that you can sleep better and avoid other weight related health problems that can lead to poor sleep and poor immune system. According to the National Sleep Foundation, diets low in fibre, high in saturated fat may decrease the amount of deep, restorative sleep. It also reports that excess sugar may cause frequent waking at night. The foundation also recommends avoiding spicy foods which may cause heartburn, causing discomfort when lying down. Listen to your body to ensure it’s not too hungry, which can hinder your ability to fall asleep, but also ensure you don’t have too full of a stomach as this can make it difficult to sleep too. As a guide, The Sleep Health Foundation recommends an evening meal at least 2 hours before bedtime. If you do find your stomach feeling empty, having a small snack can help to make you feel more comfortable to sleep.

Exercising to support sleep and immune health

A recent review published in the Journal of Clinical and Experimental Medicine reported that taking part in physical activity strengthens the immune system. John Hopkins University explains that it is understood that moderate aerobic exercise increases the amount of slow wave, deep sleep. This is the important stage where the brain and body get to rejuvenate. In addition, exercise has benefits for stabilising mood and unwinding of the mind which are all helpful for naturally transitioning to sleep. At least 30 minutes of moderate aerobic exercise is all that you need to see a difference in sleep quality that same night, according to John Hopkins University. Timing of exercise can vary according to each person’s responses to exercise, although generally, it’s recommended to avoid exercising close to bedtime. It’s about picking the activity that you enjoy and that you can stick to, at the time of day that feels best. For example, if you notice that exercising close to bedtime is not helping you sleep, consider shifting your exercise to earlier in the day.