Sleep Wellness & Immunity

In a way, it’s natural to overlook the importance of sleep. After all, unless you’re lucid dreaming, you aren’t conscious when you’re doing it. And yet, sleep can renew your energy when you’re feeling under the weather; even a ten-minute catnap can help you focus better. So... it’s not really surprising to discover there’s a connection between sleep and your body’s innate healing ability.

Wellness has become synonymous with a type of lifestyle, centered around healthy choices. You exercise. Eat holistically. Manage stress. And partake in mindfulness practices. Collectively, these actions help your immune system do its job. Although, meaningful, healthy habits aren’t enough to keep you well, without proper sleep.  

“Staying healthy is an intricate dance between detoxification and supporting the immune system,” according to inflammation health coach, Jenny Carr, author of the international best selling book, Peace Of Cake: The Secret To An Anti-Inflammatory Diet. Jenny says, “Sleep is one of the top 5 things that most impact the body's inflammatory levels. (The top 5 being: food, water intake, sleep, stress, movement and environmental toxins).” Getting enough rest is especially important because,“the liver goes into overdrive at night, processing loads of toxins and inflammation. If we are sleeping, our body has the required energy to make this detoxification process in the liver effective and efficient.” Additionally, research shows that losing sleep for just one night can increase the body’s inflammation levels.  

Remember that old cliche, “take two asprin and call me in the morning?” For ages sleep has been thought of as a kind of cure-all. More than just an intuitive remedy, science illuminates how sleep empowers immunity; studies show that sleep enhances the creation of your immunological memory (recognizing an antigen and taking action against it). Researchers also examined how sleep works on your immune system system after being vaccinated, and learned that sleep intensifies your adaptive immune response: part of your immune system that eliminates pathogens and prevents their growth. A study, examined subjects who were vaccinated; the following evening, one group stayed awake, while the other group slept. The result? 4 weeks later both groups were examined: researchers learned that the group who had slept, experienced  a double increase in antigen-specific antibodies. Amazing! Who would imagine just one night would make such a remarkable difference. But it did.

Just because sleeping and awareness seem contradictory, that doesn’t mean you can’t consciously prepare for nightly renewal. Jenny says, “By creating a nighttime routine and getting enough sleep, you allow your body's innate intelligence, and ability to properly detox, to take place. Added levels of inflammation will wreak havoc on the immune system over time.” 

Just because sleeping and awareness seem contradictory, that doesn’t mean you can’t consciously prepare for nightly renewal. Jenny says, “By creating a nighttime routine and getting enough sleep, you allow your body's innate intelligence, and ability to properly detox, to take place. Added levels of inflammation will wreak havoc on the immune system over time.”

What’s the best way to get quality sleep each night? Start by dedicating a certain amount of time before bed to preparation. Allow your mind to fully unwind and your body relax. Wear non restrictive clothing. Remove distractions. Notice how you position your body in bed… Are your muscles and joints aligned? 

How and what you eat also influences sleep patterns in a major way. Jenny believes in taking your immune system into consideration throughout the day. “Following an anti-inflammatory diet is one of the best things a person can do to improve sleep,” according to Jenny. So... If you’re up late binge-watching that hot new Netflix thriller, it can be tricky to shut your mind off and surrender to dreamland. For a smoother nighttime transition, Jenny advises, “Staying away from the TV or any screen, at least an hour before bed.” 

If you love a cup of green tea or hot chocolate to unwind later in the day, you may want to switch to,“Apothe Cherry Juice (tart cherry).” Jenny says it “lowers cortisol levels (AKA stress hormone), fights inflammation and naturally releases melatonin to help the body (and mind) drift off more easily.”

If your mind keeps you awake, busy replaying the day’s events, try meditating for 5-15 minutes before bed. In a seated position, allow your thoughts to flow without attachment. When you’re ready, get back under the covers with a lighter mind. 

Another way to ease into sleep is through nightly self-care. Spend a few minutes giving yourself a featherlight facial massage while lying down. It helps release tension and lulls you into a tranquil slumber. Apply a few drops of almond oil to your fingertips and make gentle tapping and feather strokes along your forehead, cheekbones, tops of your eyelids, and jawbone. With the softest movements, lightly work the neck also, and the tops of the shoulders. Enjoy this chance to contribute to your overall sense of wellbeing and inner harmony.