called cytokines during sleep. The immune system releases proteins called cytokines during sleep. When we're under stress or fighting an infection, we need more cytokines. Additionally, the formation of infection-fighting antibodies and cells is reduced when you don't get enough sleep.
Without enough sleep, your body can't equip itself with enough immune system ammunition to fight off illness. In fact, chronic sleep loss can also increase your risk of obesity, diabetes, and heart disease.
The average adult requires seven to eight hours of sleep each night. Keep in mind, missed sleep can't be restored. If you have trouble falling asleep or staying asleep, there are things you can do to ensure a better night's rest.
First, make sure to create a calm sleep environment. This means a clutter-free dark, cool room. Next, create a nighttime routine to help signal your body; it's time for sleep. Try doing relaxing activities such as stretching or taking a warm bath. Avoid looking at
emails or social media, which can cause stress. And the blue light emitted by electronics is known to reduce melatonin production.
If you have trouble turning off your thoughts, try journaling at night or jotting down the things you want to remember for tomorrow. Deep breathing and meditation can also help.
Finally, you can try taking herbal supplements or diffusing relaxing essential oils, such as lavender to help calm your body for sleep. Here's a short video explaining additional benefits of sleep: https://bit.ly/2QE0Xzc
Happy Monday, see you next week.
Dr. Toni is a Best-selling author, Holistic Health Practitioner (HHP) & Registered Herbalist in San Diego, California. She holds a PhD in psychology, and a Clinical Herbalist Certificate, an HHP certificate and is a Certified Trainer in the Success Principles. In private practice as a HHP she has been influenced by a variety of clinical modalities and orientations, and by the diverse life experiences of her clients. Toni’s approach to healing is holistic & transpersonal. In her work, she integrates the principles of Eastern and Western nutrition, herbololgy, energy medicine, Buddhist mindfulness and personal counseling to assist others in working through their physical or emotional blocks to attain optimal health.