4 Sleep Tips for Healthy Immune Functioning
Now that you know sleep deprivation can negatively affect your immune system and overall health, you may want to know what you can do to improve your sleep habits and boost immunity. Here are some tips to consider.
1. Focus on Sleep Quality
“Sleep duration is not as big a predictor of inflammation as poor sleep quality,” Irwin says. “We found that you really don’t see an increase in inflammation until you get down to the five- to five-and-a-half-hour range.”
He also says that, even if people are sleeping a solid eight hours a night, that doesn’t necessarily mean that their sleep is deep and supportive of a healthy immune system. “Even among people with adequate sleep duration, if they wake up feeling tired, they report that they’re waking up a lot during the night, or the quality of their sleep is poor, we find all that is associated with increases in inflammation,” he says.
He says one of the best ways to assess your sleep is to ask yourself how you feel in the hours after you wake up. If you feel rested and rejuvenated, that’s a sign that you had a good night’s sleep. “People also turn to devices like Fitbits and Apple watches to assess their sleep, and I’ve found they’re actually very good at determining the quality of your sleep,” he says.
2. Set a Consistent Sleep Schedule
If you want to strengthen your sleep in order to support your immune system, Irwin offers advice that you’ve probably heard elsewhere. “Stick with a consistent sleep-wake routine, get some exercise during the day, and avoid alcohol and caffeine before bed,” he says.
3. Try Practicing Mindfulness
4. Seek Professional Support
If sleep is a struggle, especially if you are snoring, a mouth breather, or at risk for sleep apnea, it’s best to discuss these concerns with your healthcare provider. They can help you understand why you’re not sleeping well or refer you to a sleep medicine specialist.
Cognitive behavioral therapy for insomnia, or CBT-I, has proven itself to be one of (if not the) safest and most effective insomnia treatments, Irwin says. It’s recommended as a first-line treatment for people with insomnia. Unfortunately, he says there is a lack of qualified CBT-I therapists — not nearly enough to meet demand. “We have a 2,000-person waitlist at our clinic, so it’s a big issue,” he says.
Read the full article here
