Day 4 Sleep Tip

Sleep is vital to our immune system functioning optimally. Have you ever noticed that you are more likely to get sick when you are not sleeping well and "run down"?
Is a boost to your immune system a benefit you are looking for as you up-level your sleep?

Sleep is an important period of bodily rest, and studies indicate that sleep plays a crucial role in the robustness of our immune system. In fact, sleep contributes to both innate and adaptive immunity.

Researchers have found that during nightly sleep, certain components of the immune system rev up. For example, there is an increased production of cytokines associated with inflammation. This activity appears to be driven both by sleep and by circadian rhythm, which is the body’s 24-hour internal clock.

When someone is ill or injured, this inflammatory response may help with recovery, fortifying innate and adaptive immunity as the body works to repair wounds or fight off an infection.

Studies have found, though, that this inflammation occurs even when a person isn’t actively hurt or sick. Analysis of the type of cells and cytokines involved in this nighttime immune activity indicates that its role is to strengthen adaptive immunity .

Just like sleep can help the brain consolidate learning and memory, research suggests that sleep strengthens immune memory. The interaction of immune system components during sleep reinforces the immune system’s ability to remember how to recognize and react to dangerous antigens.

Experts aren’t certain why this process takes place during sleep, but it is believed that several factors may be involved:

*During sleep, breathing and muscle activity slows down, freeing up energy for the immune system to perform these critical tasks.
*The inflammation that happens during sleep could harm physical and mental performance if it occurred during waking hours, so the body has evolved so that these processes unfold during nightly sleep.
*Melatonin, a sleep-promoting hormone that is produced at night, is adept at counteracting the stress that can come from inflammation during sleep.

While this immune system activity during sleep is beneficial, a critical aspect of this process is that it is self-regulating. As the sleep period winds down, the body’s circadian rhythm ramps down this inflammation. In this way, getting enough high-quality sleep facilitates the delicate balance of immune function that is vital for both innate and adaptive immunity.
Sleep and Vaccines

Sleep and Allergies

Allergies occur when the immune system overreacts to something that does not cause harm to most people, and growing evidence connects sleep and allergies.

Recent research has identified that a person’s circadian rhythm is involved in regulating the body’s reaction to allergens. When the circadian rhythm is disrupted, it may increase the likelihood and severity of allergic reactions.

Lack of sleep has been tied to allergies as well. One study found that sleep deprivation made people with peanut allergies more susceptible to having an allergy attack , lowering the threshold of peanut exposure required to trigger an allergy attack by 45%.

The risk of infections has been found to be higher in people who sleep less than six or seven hours per night. Studies have found that insufficient sleep makes it more likely to catch the common cold or the flu. In addition, people in intensive care units (ICUs) who have acute recovery needs may have their healing hampered by a lack of sleep.

Lack of sleep has been connected to multiple long-term health problems, and this is believed to be related to the negative effects of sleep deprivation on the immune system. In people with healthy sleep, inflammation during the night recedes back to a normal level before waking up. In people who don’t get enough sleep, though, this normally self-regulating system fails, and inflammation persists.

This low level of systemic inflammation takes a toll, contributing to an elevated risk of diabetes, cardiovascular disease, pain, and neurodegenerative diseases. Persistent inflammation has been associated with depression , which may explain the high rates of this disorder among people with sleeping problems. Inflammation has also been linked to cancer, which animal research suggests may be worsened by insufficient sleep Trusted Source.

Unfortunately, while some people manage to get through the day on limited sleep, studies indicate that the immune system does not learn how to “get used” to insufficient sleep. Instead, this low-grade inflammation can become chronic, further worsening long-term health.

sleepfoundation.org

I only get maybe 6 hours of sleep / night. But this has been going on for so long I don’t Remember ever getting eight hours of good sleep so does your body Learn to Function on less sleep and still get the benefits?

Because you function well on the surface you think lack of sufficient sleep doesn’t impact your life. I have truly been delusional for most of my life. Thankfully following the doTERRA sleep system can alter, reverse and change future damaging to my mind, heart and metabolic health. I am willing to be an active participant reporting my plus days as well as my negative days.

I do best with at least 8-9 hours of sleep each night. On the occasions where I go to bed late, like before a trip, on a trip or finishing a project into the wee hours of the morning, I am sluggish and fatigued the next day(s). I also find I am more prone to low immunity and “getting a cold”.

Does anyone know what this means? These are 2 different days on my tracker.. I've never studied the heart etc.. so no clue if this is normal or not. Does the heart go down to almost nothing while sleeping

I only get maybe 6 hours of sleep / night. But this has been going on for so long I don’t Remember ever getting eight hours of good sleep so does your body Learn to Function on less sleep and still get the benefits?

I'm with you. I normally wake up anywhere to an hour to 30 minutes before my alarm. I try to sleep longer but can't do it

@marjie-jessop yes. When at rest, and in deep sleep, which it looks like you are benefiting from, the demand on your heart, and your metabolic rate is very low, therefore allowing your heart rate to be low and at rest, but still beating and assisting blood flow as well.

I am 74 and have struggled with sleep for over 50 years. I truly believe my inability to get good sleep has impacted the negative effects of inflammation on my health. I have had breast cancer twice, thyroid cancer, and multiple skin cancers. I have had a total hip replacement, and will be having spine surgery in 3 weeks. My body has been terribly impacted by inflammation. I turned to DoTerra over 6 years ago in search of the best most natural form of health assistance. I believe it has greatly allowed me to deal with my health struggles more comfortably and greater confidence. Now if I could only improve my sleep and its support on my health.

I have notice with taking the Senerity Softgel and the PB Restore I am having more issues with acid reflux. Does anyone have any suggestion that could help me out?

It will be interesting to see if my seasonal allergies will be less severe after this challenge is over.

I sleep more when I am not feeling good. I am hoping with better sleep maybe also less migraines… cross the fingers

I too sleep alot when I'm not feeling well. I'm hoping that if I can get better sleep those days of "not feeling well" become fewer and fewer.

I’m wrapping up a 13 hour workday so feeling pretty run down. So far, I’m not seeing any improvement in my sleep since starting the challenge.

I am grateful for sleep and know that it does improve health when you get proper amounts.

I always used to be a very good sleeper! As I get older, almost 50, I am up because I am hot or have to go to the bathroom-love getting older-ha-but because I struggle to stay asleep or fall back to sleep, I decided to join the challenge. The last two nights have been better nights of sleep for me. Because of the challenge, I am more mindful of taking time before bed to fill my diffuser and use it, use the stick, which I have by my bed in case I wake up and can't fall back to sleep, etc.

I have notices that when I do not get enough sleep; I start getting sick

I totally get the connection between sleep and health problems. RA is one of my issues, and there's certainly a sleep factor. I'm excited to be concentrating on improving sleep.

I have noticed I feel more rested but my sleep times are not the best stay up way to late past midnight and sleep in til 9. trying to change that

Wow, I just learned so much about sleep & inflammation, and about allergies I had no idea about. I’m being filled with knowledge that helps me understand why, after all I’m doing, I’m not healthy yet. You are literally answering my prayers. I’m so very grateful for this opportunity to add to my library of knowledge!👍♥️🙏

I love learning how valuable sleep is to our overall health. It's not just something to do. It contributes and has such an impact on our health. Wow, lifestyle matters.

This is fascinating! And makes so much sense!! Who knew sleep could be so important to so many things.

My family is currently fighting the stomach bug. Extra sleep has helped my son and husband to feel better.

I have noticed that lack of sleep does seem to be connected with sickness for me.

I honestly believe that poor sleep has a huge impact on our immune system and all restorative functions.