Essentials for regular sleep and your immune system. Are you one of those who cuts sleep short to…
Then I have some bad news for you: every hour you steal from your sleep will negatively affect your body's 24-hour sleep rhythm. For a healthier and longer life, you need to take your sleep, and the time you devote to it, seriously.
Even if we're not aware of it, our immune system works like a "savings account" for our health. Eating healthily, living an active life, being at peace, staying away from products or substances known to contain toxins harmful to the body, avoiding alcohol and cigarettes, having a healthy sex life, maintaining a positive mood, and of course, quality sleep — all of this means regularly depositing money into that account.
If we have a certain amount saved in this account — that is, if our immune system is working well — we can consider ourselves lucky. Because when a situation arises that requires withdrawing from the account, we can draw on our savings to meet what's needed to fight disease. More precisely, our immune system can only fight disease if we have such savings. If there's nothing saved in our account, or if we've withdrawn excessively and left nothing behind, we set the stage for disease.
In our daily lives, we constantly encounter microorganisms that could make us sick. If we have savings in our health account, we often don't even notice the battle we wage against the microorganisms we're exposed to. But if our immune system is weak — that is, if we've used it carelessly — microorganisms that wouldn't cause illness in most people can trigger very serious diseases in us.
If your life picture includes irregular routines, alcohol, cigarettes, inactivity, excess weight, excessive consumption of animal-based foods, an unhappy life, poor-quality sleep, and intense stress, then, since you have no option to take out a loan when illness strikes, going bankrupt and hitting rock bottom health-wise is only a matter of time.
At this point, it's worth underscoring once again just how critically important sleep is. Because certain immune cells only increase in number during sleep. This is why nighttime is the most perfect time for repair, restoration, and healing. In addition, melatonin — secreted during sleep and also known as the sleep hormone — is a wonderful antioxidant that fights free radicals and other toxins. For this reason, quality sleep is among the foremost building blocks of a healthy immune system.
How can we protect the circadian rhythm that regulates our sleep?
Stay awake during the day: Daylight is one of the leading factors affecting our circadian rhythm. Take advantage of natural sunlight during the hours you need to stay awake.
Sleep in darkness: To make the most of your sleep hormones, use curtains or an eye mask you can wear during sleep.
Follow the sunset: The most ideal time for good sleep is 9:00 PM. Make it a habit to go to sleep about two hours after sunset.
Set a regular sleep schedule: Take care to keep your evening meals light, avoid stressful television programs, leave your fatigue behind, and establish a GOOD sleep routine.
Start your day well: Each time you begin a new day, open your curtains and let the sun in. If possible, try to spend a few minutes outside getting some fresh air.
Dr. Hüseyin NAZLIKUL, M.D., PhD.
President of IFMANT = International Federation of Medical Associations for Neural Therapy
President of the Scientific Neural Therapy Regulation Association