I’m sure we are all hearing about how important it is to boost our own immune system. I have shared several nutritional ideas about natural ways to do this on past videos on Facebook and Instagram. I’ve also shared about how important stress reduction and improving sleep are to keep us healthy. I want to share today a webinar from MEDCRAM and Dr. Seheutz, MD about the studies linked to proper sleep (session 46). It is pretty detailed reviewing the science on how your T cells fight viruses. In a nutshell, it scientifically provides data on why good sleep is critical to fighting viral infections. It sites an article from the Journal of Experimental Medicine detailing how patients who were sleep deprived can have a 3 times incidence of the common cold (virus) compared to the average patient.
My suggestion would include reviewing good sleep “hygiene”. This would include ideas such as:
Even though our schedules are in chaos, we go to sleep around the same time every day
We avoid television, computers, phones and electronic devices at least one hour before bedtime (this is for avoiding both the blue light which interrupts our own natural production of melatonin as well as avoiding the emotional stress of what we may be hearing about)
Practice prayer and meditation prior to bedtime and learn to “let go” for the evening
Journal or write down any unresolved tasks or issues that are on your mind
Keep your room cooler versus too warm
Listen to soft, soothing music before bedtime
Use aromatherapy especially lavender products in a diffuser as well as on your body; breathe in these scents and allow your olfactory senses to literally create healthy neurotransmitters to allow you to make chemicals to improve sleep
Have a good pillow to support your neck which could also improve your airway improving oxygenation to your body and especially your brain (I love Therapeutic brand pillows. I say that it cuddles your head and neck while sleeping on your back and keeping your head in the most ergonomic position)
Keep your room as dark as possible even avoiding lights from your LED alarm clock or night lights; use black out shades (darkness stimulates your pineal gland which makes your natural melatonin hormone which promotes good sleep)
Nutritionally, there are several suggestions that I personally use to help improve my sleep.
- Very small doses of Melatonin
- Magnesium glycinate if muscle tension is a problem (Metagenics)
- Magnesium threonate if mind tension or overactive thinking is a problem (Metagenics)
- NeuroScience Alpha GABA PM, Kavinase OS or Calm CP are some of my favorites
If you have any questions about any of these suggestions, you can reach me at email@example.com.
Yours in health,
Dr. Cathy Gratkowski, DC