The Role a Good Night's Sleep Plays On Your Immune System
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The Role a Good Night's Sleep Plays On Your Immune System

Some need it more, some need it less; some need it for beauty and some for rest!

Well yes, everyone needs a good night’s sleep to feel energized and refreshed the next morning because a state of sleeplessness or disturbed sleep would make us all grumpy and lethargic throughout the day.

An essential one-third part of our daily routine goes in sleeping and resting. Sleep affects all functions and organs, most essentially the brain. While our body switches to a rest-mode, our brains remain active. It forms and conserves neural pathways that help us learn and create and store memories. During sleep, toxins that get accumulated in the brain along the course of the day get removed.

Additionally, research shows that inadequate sleep and poor sleep quality causes a wide range of disorders that include cardiovascular diseases, obesity and diabetes, hypertension, neurodegeneration and dementia along with poor immune function.

Sleep and Immune System

Advance sleep science reveals that a good quality sleep boosts the immune system that protects us from the attacks of disease-causing pathogens, wards of infections and repairs wounds. Sleep provides essential support to the immune system and improves immune cells or T cells and cytokines, a protein that is produced as an inflammatory response to infections and wounds for fast recovery and repair. Also, the immune activities heighten during sleep to enhance adaptive and innate immunity of the body against dangerous antigens.

As breathing and muscle activities slow down during sleep, energy is made available for the immune system to rev up and consolidate its defense function.  Hence, an injured or ill person is advised to take good rest and sleep, while the body effectively heals itself during this period.

Common Sleep Disruptors

After knowing the innumerable benefits that a good night’s sleep has to offer, everyone must try to get sound sleep on a daily basis. However, many of us are careless about our sleep health, which means getting timely, adequate good quality sleep every night.  Misgivings of a modern fast-paced life contribute hugely to sleep deprivation and poor sleeping patterns.

How to Improve Sleep?

One has to be self-disciplined to get uninterrupted and sufficient sleep daily. This they can achieve by following healthy habits, which is having an early dinner (at least 3 hours before bedtime), setting up a regular sleep schedule, cutting-down on alcohol and caffeine consumption, abstaining from the temptations of late night partying or binge watching until the wee hours of the morning. Factors like difficulty in falling asleep, trouble staying asleep and insomnia can be due to erratic work schedules and frequent jetlag. Good sleeping routines need to be maintained to strengthen our immune system and overall health; hence foods and supplements that aid uninterrupted sleep must be included in our daily diet.

Foods that help us ‘sleep like a top’

Our mothers habitually hover over our heads until that glassful of warm malted milk is finished, for only two reasons- unadulterated love and an unhindered dreamful night. But ever wondered what is in that milk that actually induces a snooze in no time?

It is Melatonin, a sleep-promoting hormone that is synthesized by the pineal gland. Our natural body clock is synchronized with light-day cycle and sends signals to the pineal gland to induce sleep and initiate melatonin production at night. It promotes sleep, and then keeps transmitting signals that help us stay asleep through the night.

Foods like milk, eggs, fatty fish, almonds, goji berries, alfalfa, Asian rice are some of the foods that are rich in melatonin, which naturally adds to the supply of melatonin in the body. Wellbeing Nutrition’s Restful Sleep Melts are an effective form of supplement, which you can take to improve your sleep quality. They are a pack of 30 rapid dissolving oral strips containing the first 100% plant-based melatonin made from Oryza Sativa (Asian Rice), Medicago Sativa (Alfalfa) & Chlorella Pyrenoidosa. The unison effect of this GMP certified, non GMO supplement ensures quick impact by its sublingual delivery mechanism, which boosts bioavailability and faster absorption of nutrients.

Less sleep is linked to mood swings and depression, and the lack of vitamin B6 has been linked to symptoms of both. Soybean, oats, wheat germ, bananas, peanuts are all good sources of Vitamin B6. Our body depends on dietary intake of vitamins; daily dose of adequate dietary supplements can effectively fill the nutrition gap. Wellbeing Nutrition’s Restful Sleep Melts contain Vitamin B6 sourced from nutritional yeast, which aids in the production of the hormones like melatonin and serotonin- both of which are essential for restful sleep and unruffled mood.
Our body is a complex machinery and to ensure its smooth functioning it is vital to sleep well. Wellbeing Nutrition’s Restful Sleep melts ensures that we get every aid to get a good night’s sleep, the high quality supplement contains amino acid- L-isomer-theanine that helps to alleviate stress and anxiety, reduce brain activity and lower the sensitivity of our nerves to external stressors, which leads to better sleep quality and more restful sleep. It also contains a combination of Hydroxytryptophan (5-HTP) and Gamma-aminobutyric acid (GABA) that play an instrumental role in reducing the time one takes to fall asleep and increase sleep duration.

We can sleep better if our mind is calm and relaxed. Wellbeing Nutrition’s Restful Sleep Melts contain three ingredients from the best sources in the world that are well known for their calming and anti-anxiety effects - Valerian Root also called ‘Nature’s Valium’, Chamomile, and Passion flower. These natural sleep-aids have been used since centuries as traditional medicines to relax the brain and bring tranquility, both of which are prerequisites for a refreshing siesta.

To lead a fulfilling active life one must never compromise on things that reward us with a healthy body and mind, so begin with a good night’s sleep tonight to start a new energetic day tomorrow.

Have a goodnight!

References:

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Luciana Besedovsky, Tanja Lange, Jan Born

Pflugers Arch. 2012; 463(1): 121–137. Published online 2011 Nov 10. doi: 10.1007/s00424-011-1044-0

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Susan L. Worley

P T. 2018 Dec; 43(12): 758–763.

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  1. Sleep-dependent activity of T cells and regulatory T cells

T Bollinger, A Bollinger, L Skrum, S Dimitrov, T Lange, W Solbach

Clin Exp Immunol. 2009 Feb; 155(2): 231–238. doi: 10.1111/j.1365-2249.2008.03822.x

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  1. Hieu TH, Dibas M, Surya Dila KA, Sherif NA, Hashmi MU, Mahmoud M, Trang NTT, Abdullah L, Nghia TLB, Y MN, Hirayama K, Huy NT. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta-analysis of randomized trials and quasi-randomized trials. Phytother Res. 2019 Jun;33(6):1604-1615. doi: 10.1002/ptr.6349. Epub 2019 Apr 21. PMID: 31006899.
  1. Human immune system during sleep

Nayyab Asif, Razia Iqbal, Chaudhry Fahad Nazir

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