IMMUNITY LESSON 4
Importance of Better Sleep
Chances are the lack of “adequate sleep” that is robbing you of some enjoyment of life and depleting your ability to respond optimally to an infection. Remember, lack of sleep is a major stressor to the body, mind, and immune system.
Hence, without adequate or “better” sleep, your chances for suboptimal immune response goes up and your chances of getting sick or seriously sick goes up. This is just not right, especially if it is avoidable.
This is one of the biggest stressors in our life. Stress, as we know, is one of the most common drains on our immune system.
Lack of Sleep is one of the biggest stressors in our life. Stress, as we know, is one of the most common drains on our immune system.
Better Sleep
This is the most important Pillar of Optimal Immune Health and we need to prioritize adequate sleep before moving onto the other Pillars (Attitude, Moving, Eating).
So, the most important goal for today is to realize the vital importance of sleep and prioritizing it in your life. Without adequate sleep, mastering the other Pillars of Well-Being will not bring the desired results. Adequate and proper sleep is an essential and critical foundational component of well-being and immune health. And, you will feel a lot better with adequate quality sleep, no way around it.
In his wonderful book “Why We Sleep”, author and renowned sleep expert Matthew Walker, Ph.D., states:
“Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory and makes you more creative. It makes you look more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and the flu. It lowers your risk of heart attacks and strokes, not to mention diabetes. You’ll even feel happier, less depressed, and less anxious.” He continues, “The evidence supporting these claims have been documented in more than 17,000 well-scrutinized and scientific reports to date.”
He’s talking, of course, about SLEEP
Sleep costs nothing apart from prioritization. It’s not a pill or expensive prescription medication, but it’s highly effective at keeping stress and our recovery functions under control. There will be some logistical challenges to overcome certainly. The link below will arm you with strategies so that you can create the solution you need.
Follow these steps as you prepare for bed tonight and do your best to give yourself enough time to sleep.
First Steps
- Recognize the vital importance of prioritizing sleep as the number one foundational component of Feeling Better.
Take Action!
Today’s #1 Task . . . . . Create a consistent schedule of lights-out and awakening.
This is THE most important item on your path to improvement. Review strategies and began to migrate towards that consistent lights-out time at Sleep.
Tomorrow, you’ll be on the path to reviving after a good night’s sleep.
And, in tomorrow’s lesson, we’ll show you even more ways to solidify this essential foundational component to being better.
JOY’S PEARL
“Sleep is more important than we have ever realized. Let’s prioritize it in our lives.”
Other Important Sleep Strategies
- Caffeine Sunset at noon or 2 pm at worst. The half-life of caffeine is 6 hours, hence you’ll have a half cup of coffee still on board at 10 pm if your last cup is at
4 pm. BAD IDEA. - Digital Sunset at least two hours prior to lights out. Turn off all screens. The light decreases melatonin and the info-pushed to you digitally is re-cycled in your mind – not relaxing at all. The QUALITY of your sleep will suffer unless you limit the digital input. No way around it.
- Eat early or 3 hours prior to lights-out. Your brain needs the blood (that will be diverted to your gut) to perform its recovery functions IF you eat the evening meal close to bedtime. The QUALITY of your sleep is dependent on your eating early vs. later. Hugely important. (Migrate towards this goal. Logistical challenges will need to be addressed.)
- Keep your Sleep Sanctuary cool (65 degrees), dark (no blue or other lights), and tranquil (no TV, screens, contentious materials).
Share with Your Community
What’s helping you with your lights out sleep policy?
