Sleep Deprivation Effects Your Immune System and Overall Health!

If sleep deprivation is a problem for you, you are not alone. Over 50% of adults report past or current sleep difficulties and I am no exception. I spent almost a year staring up at the ceiling at night hoping to get more than a couple of hours sleep before going to work the next morning. I am very familiar with how sleep deprivation can drain your energy and keep you from truly enjoying life.

Much like what you are doing now, I began to do a bit of research to find how to improve my sleep habits. This page shares many of the tips and techniques that I found to be very helpful plus a few extras that may work for you also.

Not many people realize that the lack of sleep depresses our immune system and hinders our body's ability to process blood sugar which may lead to weight gain. So, sleeping better could help you lose weight. Great motivation to try and get a few extra zzzzs.

Sleep deprivation also leads to an elevation of stress hormones in the body. Research shows that immune system cells are lower than normal in sleep deprived people.

If you have ever had the flu, you may have noticed that you feel better after you get some sleep. It is believed that sleep helps to fight off viral infections and prevent the development and spread of cancer.

Sleep researcher Eve van Cauter at the University of Chicago exposed sleep-deprived students (allowed only four hours per night for six nights) to a flu vaccine. Their immune systems produced only half the normal number of antibodies in response to the viral challenge.

Studies show that sleeping well helps keep us alive longer. Among humans, death from all causes is lowest among adults who get seven to eight hours of sleep nightly, and significantly higher among those who sleep less than seven.

Animal studies have shown that sleep is necessary for survival. The normal life span of rats is 2-3 years. However, rats deprived of sleep live for only about 3 weeks. They also develop abnormally low body temperatures and sores on their tails and paws. It is believed that the sores developed because of impairment of the rats’ immune systems.

Some causes of sleep problems include stress, illness, noise, extreme temperatures, depression, pain or discomfort. Other causes include work schedule, medications and genetics.

1. Maintain a regular schedule of going to sleep and awakening.

2. Avoid eating large, heavy meals before going to bed.

3. Regular daily exercise will improve sleep and help you lose a bit of weight. This was very helpful for me; however, this should not be done within 3-4 hours of bedtime.

4. Caffeine in the evening causes sleep deprivation even in people who think it does not. Caffeine is found in coffee, tea, chocolate, cola drinks and many other carbonated beverages. Caffeine takes eight hours to metabolize. Therefore, no stimulant drinks should be taken after lunchtime.

5. At night, eat foods that contain melatonin -- a substance that helps regulate the body clock. That means oats, sweet corn, or rice. Or try a complex carbohydrate that has serotonin, like vegetables or whole-grain pasta.

6. Relax before bed. Light stretching, a warm shower or bath, or any other activity that you find relaxing, may be helpful.

7. If you experience a large number of distressing thoughts when you are trying to fall asleep, try setting up a thinking time during your daytime hours. Pick a 20 to 60 minute period when you can focus on the types of thoughts that come to you when you are trying to fall asleep. When these thoughts come to mind as you are trying to fall asleep, dismiss them and remind yourself that you will deal with them during "thinking time." If this doesn't work, keep a pad of paper by your bed so you can "download" your thoughts to reconsider the next day. After a good night's rest, you will think and resolve those concerns better.

8. Avoid drinking large amounts of fluid late in the day. A full bladder can interfere with sleep.

9. Limit or avoid alcohol before bedtime. While a glass of wine or a beer may be helpful for some individuals, excessive alcohol has a tendency to get you to sleep, but then interrupts sleep throughout the night.

10. Have a glass of warm milk about 30 minutes before bed-time. Milk contains L-tryptophan which boosts the serotonin in your brain. The serotonin causes you to become sleepy and to fall asleep easily.

11. Research indicates that sleeping on your back is the best position for relaxing. It allows for the deepest, restful breathing. At the same time, avoid sleeping on your stomach. It causes pressure on your lungs and results in shallow breathing. The deeper you breathe, the greater the relaxation

12. Research also confirms that the oil of lavendar aroma can help you sleep.

13. Buy a comfortable mattress and pillow. This can make a big difference if your mattress or pillow is relatively old. Being physically uncomfortable can keep you from sleeping.

14. A good dietary supplement can help your body get the appropriate nutrition it needs to get a more restful night sleep. I found a great dietary supplement that worked well for me.

15. Losing weight can also help you sleep better. I had great success with a program called Tahiti Trim Plan 40 (especially designed for individuals near and over the age of 40).

During a poor night, rather than trying harder to fall asleep, get out of bed and read, write or watch television until tired. Then, return to bed.

If you would like more information on how to boost your immune system, subscribe to the Free Boost My Immune System ezine below.

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