Sleep Habits to Support Immunity
Have you ever slept poorly and then got up the next morning with a sore throat? How about trouble sleeping on an overnight flight and then developing a respiratory illness a few days later? Sleep is key to maintaining a robust immune system, and building strong sleep habits has a powerful effect on immunity; whether you are sleeping in your own bed, in a hotel room, or on an airplane, the quality of your sleep matters.
The cells in our immune system are found in several different parts of the body, including the adenoids, bone marrow, lymph nodes, lymphatic channels, lymphatic patches in the small intestine, the spleen, thymus, and tonsils. During sleep, our bodies produce proteins that target infection and inflammation, which are integral to bolstering our immune response. As we are asleep, breathing slows down, muscle repair occurs, waste products are removed from our cells, and our immune response is reinforced.
In Western medicine, the liver and spleen are some of the key players in immunity. These two organs work together to detect viruses and bacteria in the blood and control the level of white blood cells that flow through our bloodstream to fight viruses, bacteria, and other foreign invaders. While asleep, our bodies also produce proteins that create immune responses that target infection and inflammation.
In Chinese medicine, nighttime is yin time, when our body takes care of itself rather than answering to our conscious demands. The T.C.M. organ systems that contribute to the quality and length of sleep include the Heart, Liver, Kidney, and Spleen energy channels. To reach deep, restful sleep, our spirit and heart must be calm, and our Liver and Spleen networks must be in balance to work together effectively and in harmony.
Excessive worry, anxiety, and depression all affect the delicate balance of the Liver, Spleen, and Heart, activate our thinking mind, and create disturbances to our spirit, our shen. Once our shen is troubled, our mind becomes active and alert, making it very difficult to relax and fall asleep.
Restorative sleep keeps our immune system happy, so here are some tips for creating healthy sleep habits:
• Have dinner at least three hours before going to bed.
• Complete moderate-intensity exercise at least 90 minutes before bedtime.
• Begin actively preparing for sleep an hour before bed.
• Take a shower and wash your face to relax, unwind, and remove harmful microorganisms from the skin.
• Take your nightly supplements. We suggest our Natural Immunity PLUS formula, a proprietary blend in vegetable-based capsules that are packed with mushroom extracts including reishi, shitake, lion's mane, turkey tail, chaga, royal sun, black fungus, and white button mushrooms extracts to help support healthy immune function, overall wellness, and vitality.
• Apply our proprietary Sanctuary-Sleep Roller Ball to your temples and neck, releasing tension and embracing the comforting aromas of mandarin, vanilla, and vetiver.
• Climb into bed, take a deep breath, and acknowledge that your day is done. Now it is time to fall asleep and give your body the opportunity it needs for regeneration and renewal.