Strengthen your immune system and prepare for flu season. Come? Just by sleeping!

Today, we're going to help you prepare for the dreaded flu season! In this article, we'll explore the deep connection between declining immunity and poor sleep. Here we will discover how quality rest can play a crucial role in strengthening the immune system!

The Close Relationship Between the Immune System and Sleep Quality!

Especially after the appearance of the Coronavirus, talking about the immune system has become almost routine, but how does it really work? On a medical level, 7-8 hours of sleep (BUT QUALITY!) are required to ensure maximum efficiency of the immune system. According to a survey shared by the National Health Service [012752 012753](NHS), less than 4-5 hours of sleep per night increases the chance of catching even a simple cold by 4-5 times, compared to those with a night's sleep of about 7 hours. "Evidence supports that lack of sleep compromises immunity: studies show a 70% reduction in natural immune cells, after just 4-5 hours of sleep."

Key links:

1. Inflammation: Inadequate sleep can trigger an increase in the body's overall inflammation, which in turn can impair the immune response. An overactive immune system can cause chronic inflammation, which is associated with numerous autoimmune diseases.
2. Cytokine Production: Quality sleep promotes the production of cytokines, proteins that help the body fight infection. Poor sleep can reduce cytokine production, consequently weakening the immune response!
3. Killer T cells: Sleep affects killer T-cells, a special type of white blood cell that attack infected cells by fighting viruses and infections. Lack of sleep can reduce the effectiveness of these cells in fighting viruses and bacteria and consequently make us sick more easily or not be able to make us recover.

In light of this information, let's now think about some strategies to ensure quality sleep and strengthen the immune system in view of the flu season:

1. Create a Sleep Routine: Try to have as consistent a schedule as possible! The body gets used to sleep and wake cycles very easily, and keeping them regular is essential: start by establishing the time you will go to bed and the time you will wake up.
2. Take Care of Your Sleeping Environment: Keep your bedroom cool, dark, and quiet. Invest in a mattress and pillows that provide you with maximum comfort and above all that are suitable for your body, weight, sleeping position and much more. (write to us if you want a consultation on the most suitable mattress or pillow for you and take a look at our products!)
3. Limit the use of phones and PCs Before bedtime: Your phone or computer screen can disrupt the production of melatonin, the sleep hormone. This is because of the blue light it emits, which keeps the brain awake and active. Avoid electronic devices at least an hour before bed! (No, sleep mode that yellows the colors of the screens is not enough!)
4. Find your own way to relax: Experiment with relaxation techniques such as meditation, yoga, or deep breathing to promote a smooth transition to sleep, especially if you're having trouble falling asleep. Everyone has their own methods, sometimes you just have to deeply imagine yourself on a beach, in a forest or wherever you prefer!
5. Limit Caffeine and Alcohol: Avoid caffeine and alcohol in the hours leading up to sleep, as they can interfere with the quality of your rest.
6. Maintain a Healthy Lifestyle: A balanced diet, regular exercise, and stress management contribute to overall well-being, including better sleep. It's not as easy as it seems to maintain this routine, but step by step it's worth trying to get started.

Preparing for flu season requires more than just a vaccine! Quality sleep is one of the most effective ways to boost your immune system and prevent disease. Be sure to take care of your rest, as restful sleep is crucial to get through flu season optimally and maintain a healthy and balanced body and mind. For any advice or curiosity, we are at your disposal. If you're worried that your old mattress or pillow may be the cause of your poor sleep, take a look at our sleep wellness products and ask us for a consultation!