Dream Defense: How Sleep Strengthens Your Immune System

We all know what its like to wake up from a poor nights sleep and feel groggy. No amount of caffeine can make a dent in your mood when you are sleep deprived. What many may not realize is that there is a direct link between poor sleep and your immune system.

Studies show that those who don't get enough sleep are more likely to be sick after being expose to a virus such as the flu or a cold. Lack of sleep also affects how fast you recover from being sick. This is because while you sleep, your immune system releases proteins called cytokines. Some of these cytokines help to promote sleep while others are more inflammatory and help when we have an infections or are under stress. Sleep deprivation can decrease the production of these protective cytokines and leave our body more vulnerable to the effects of viruses. According the the Mayo Clinic "Long-term lack of sleep also increases your risk of obesity, diabetes, and heart and blood vessel (cardiovascular) disease".

How much sleep does our immune system need?

The optimal time for adults is 7 to 8 hours of good sleep every night. This means no staying up until 2am staring at the illuminated screen of a device. We are talking about a solid restful sleep. Teenagers need 9 to 10 hours of sleep. School-aged children may need 10 or more.

What contributes to poor sleep?

Two of the largest contributors to poor sleep are pain and stress.

Pain is a major contributor to sleep disturbance. Sometimes we don't even consciously realize that it is pain that is waking us but if you find you are tossing and turning often then it is often linked to pain somewhere in the body. A sore back or neck during the day doesn't automatically go away when we lay down in bed. Being in one position for too long can allow for inflammation to build and lead us to toss and turn to get comfortable.

Stress is another major player in sleep disruptions. You lay awake and your mind just wont shut off. Did the bills get paid, are the kids healthy, did you remember to buy their school supplies, do you have clean clothes for tomorrow? All of these stressful thoughts take a toll on your waking life and can pour over into our sleep as well. When our bodies and minds are over taxed, our central nervous system has a hard time keeping up with the constant taxation and this manifests as muscle tension, headaches, stomach aches and more.

Fortunately, more people are discovering holistic ways to address their sleep disturbances. Keeping a cooler temperature room, reducing technology use and eliminating caffeine in the evening are all good for improving sleep. Chiropractic care as well as acupuncture are also excellent tools for improving sleep.

A chiropractic adjustment puts input into the central nervous system. This input acts as a signal to the body to tone down the stress response and relax the muscle tension. Acupuncture uses the stimulation of specific points to calm the mind, reduce stress and increase relaxation in order to promote sleep.