Sleeping is vital for the proper functioning of our body
In the short term, lack of sleep can affect our body and over time, it can lead to chronic health problems and adversely affect our quality of life.
Lack of sleep makes us more vulnerable to disease
Our immune system follows a circadian rhythm. If we do not get enough sleep, it is more likely that our body will not be able to defend itself well from infections, and also that it needs more time to recover from the disease.
When we sleep, our immune system produces protective cytokines and antibodies and cells that fight infection.
What does lack of sleep have to do with the immune system?
Recent studies have studied these issues and have found that when we do not get enough sleep:
Increased inflammatory response
This can be harmful, especially when it is chronic. Some chronic diseases, such as heart disease or type 2 diabetes, appear to be related to inflammation as a trigger.
Boosts Immune System Activity
It can trigger more amount of allergies and asthma.
People who sleep less than 7 hours each night are about 3 times more likely to develop cold symptoms than those who sleep eight or more.
7 Keys to help you sleep better each night
Sleep is a basic biological need, like eating. Try these ideas so you can sleep better every night.
- Set a fixed time to go to sleep every night. This practice reinforces the sleep-wake cycle and helps promote better sleep every night.
- Watch your food. Avoid going to bed too sated or hungry.
- Avoid nicotine, caffeine and alcohol.
- Create a ritual to go to bed: take a bath or shower, read a book, listen to music, … It’s a way to tell your body that it’s time to relax and sleep.
- It creates a comfortable sleeping environment.
- Avoid using electronic devices and watching TV before bed.
- Incorporate physical activity into your daily routine. It promotes better sleep, and helps you to fall asleep faster and enjoy a deeper sleep. Avoid practicing it near bedtime.