01/9 Effective sleep habits which strengthen your immunity
Good sleep is crucial for good everyday health, keeps you recharged, fights obesity, lifestyle problems and helps support vital bodily processes, including our immunity.
Unlike what is popularly believed, our immune system, which safeguards our body from infections and pathogens, is not only dependent on the diet or lifestyle you follow, but your sleeping schedule plays a very important part too. It is also the reason rest and slow healing are emphasised so greatly during recovery from any disease, or illness, including COVID-19. Therefore, every individual must carefully clock in 7-8 hours of uninterrupted sleep every day, without fail, more so if you want your immune system to be strengthened and fight all pathogens with vigour.
02/9 How does sleep impact our immune system?
Sleeping significantly aids the production of anti-inflammatory proteins called cytokines and the T-cells which are also known as the army cells that protect our body by targeting and battling with the antigens. In order to use your sleep for recovery and replenishment, you need to prioritise it by keeping every thought aside and stabilising your mood. However you should strengthen your resilience or flexibility to sleep even during the uncomfortable situations.
Having said that, it should also be remembered that sleep hygiene also plays a very significant part in boosting and strengthening your immune system, and guaranteeing you peaceful hours in bed.
Here are some of the steps which you should consider to sleep well and boost your immunity, effectively:
03/9 Ambience
Ambience or your surroundings play a huge role in providing you a consistent sleep. You should always make sure that your ambience in the room is soothing and cool. And however if you still find it bright or futile, you try out wearing sleep masks or the total black out curtains. Since if you’ll make your room dark, cool and composed, it will automatically induce sleep for a longer period of time.
04/9 Bathing
Bathing can crucially lower down your body temperature while easing your muscles and joints to improve the oxygenated blood flow. Your body switches to a completely relaxed state after bathing and hence initiating the sleep cycle. Doctors necessarily recommend bathing before bed to the people who face problems while falling asleep.
05/9 Avoid blue light
Most of the electronic devices such as tv, mobiles, tablets, or laptop etc. emit blue light which restricts the secretion of melatonin hormone that induces sleep. However also check out your night lamps or LEDs since they too have similar consequences. Try switching your devices to the night mode that reduces the emission of blue light or if you already have spectacles, you can opt for blue light blocking glasses.
06/9 Caffeinated drinks
Caffeinated beverages have a deleterious effect on your sleep. High amounts of caffeine can block the adenosine molecule that binds to the receptor of your brain. Binding of adenosine with the brain receptor plays a huge role in making you feel asleep and hence when you tend to drink caffeinated drinks it affects your sleep thoroughly. Try out drinks that induce sleep such as chamomile tea or lemon grass tea etc.
07/9 Exercise
The increased amount of physical work naturally makes you feel tired at the end. In order to sleep better and for a longer time try including physical exercises. Exercise not only keeps you physically fit but also regulates the amount of hormonal flow that is vital for a deep sleep.
08/9 Aroma
Ever came across a smell that is simply so relaxing and soothing? If not, then you should definitely try out the scents made from sandalwood, lavender, cedarwood or rosemary. These perfumes do not carry a strong fragrance but primarily a mild and calming one. Such smells help you to feel relaxed and calm and hence it is recommended to use room fresheners or mists for increasing the quality of sleep.
09/9 Meditation
In order to get rid of all the tensions of the day, try out meditation. If only you’re thoroughly stress free and relaxed, you can induce a deep sleep. Meditation regulates the nervous system allowing you to transit to the deep sleep mode.
