Sleep an easy way to boost immune system

Erin Vanderkooy

50plus Magazine

 

As winter and the holidays approach we hope to keep ourselves strong so we can enjoy all the festivities with friends and family. When my clients ask about ways to boost their immune systems, they are often surprised to hear that one main thing is to get good sleep! While we sleep, our immune systems release small proteins called cytokines that help our body fight inflammation and infection. When well rested we get sick less often and lower the risk for health problems like diabetes and heart disease. Good sleep also helps minimize stress and improve our mood.

 

In last month’s edition, I wrote how sleep, mood and digestion are amazing windows into our health. Supporting good sleep has a knock-on effect, improving digestion and mood.

 

Sleeping through the night and getting one extra hour of sleep can help set you up for success this winter. What one small step might you take to support this?

 

Following is a list of sleep and mood tips to help boost your immune system over the next few months.

 

Improve Sleep

 

• Avoid caffeine after a certain time of day. The time can vary by person. Some may find that anything after noon affects their sleep; for others, it may be 4 pm or even 10 am! And we’re not just talking about coffee. Remember caffeine is also found in tea, soda and chocolate.

 

• Minimize beverages close to bedtime if they cause you to regularly get up to go to the bathroom.

 

• Create a sleep sanctuary by shutting down all electronic devices within 6 feet of your bed (including your phone Wi-Fi if possible). Cover all sources of light and use blinds or curtains to minimize light until you’re ready to get up and at it.

 

• Practice an evening routine with no screens or bright lights 1-2 hours before bedtime. If you use screens late in the day consider getting blue-light blocker glasses so your natural circadian rhythm is not affected. Try an Epsom salt bath at night for the calming effect of topical magnesium.

 

Improve Mood

• Use SAD light therapy if you tend to get the blues in the winter months.
• Eat a nutrient-dense, whole-foods diet.
• Bring awareness to how much sugar you consume and reduce or eliminate as much as possible.
• Practice breathing techniques.
• Increase social time with friends & family.

 

I’d love to hear from you! Please email me and let me know what resonates, if you have questions, or if you have other techniques that work for you.

 

Erin welcomes your questions and suggestions for future articles. Contact her at erin@erinvanderkooy.com.