Immune boosters - sleep

Adequate sleep is a key part of a healthy lifestyle and can benefit your body and mind. Experts say that not only does prolonged sleep deprivation wear down immune protection but getting adequate rest can help boost your defenses.

Your body may need anywhere from 6 to 10 hours of sleep each night. Sleep has been linked to balanced hormone levels (including human growth hormone and the stress hormone, cortisol), keeping weight down, clear thinking and reasoning, improved mood, and vibrant, healthy skin.    

 "We don't know the exact mechanism by which sleep impacts immunity, but we do know that a lack of it prevents the body from repairing cells. And when we skip that important physiological step, we get sick more easily," says Tierno.

To help give your immune system an extra boost during cold and flu season, Charnetski says get seven to eight hours of sleep a night. And if you can't sleep … try a little "immune sex therapy." Charnetski says that having sex gives immunity a healthy boost of IGA (a protein from the immune system that helps fight infections), which plays a critical role in keeping pathogens from entering your body -- and capturing those that do sneak in.

In studies of humans and other animals, scientists have discovered that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions. Researchers looked at how lack of sleep may affect the immune system. Chronic sleeplessness may harm the immune system, since lack of sleep is linked to an increase in cytokine molecules that control immune response.
The resulting inflammation and changes in blood chemistry may be behind a variety of diseases, such as heart disease, diabetes and neurological conditions.
"The foundations of good health are good diet, good exercise and good sleep, but two out of three doesn't get you there," said Dr. Anne Calhoun, a neurology professor at the University of North Carolina.

 "Sleep used to be kind of ignored, like parking our car in a garage and picking it up in the morning," says David Rapoport, MD, director of the NYU Sleep Disorders Program.

More links:

* Health benefits of sleep

* 11 surprising health benefits of sleep

Get relief from aching legs and sleep tight with easy acupressure therapy

Tired, aching or heavy legs is a common symptom and complaint. You may get a good night sleep using a simple acupressure tool for few minutes before going to bed.

The tingling, aching, and itching of restless legs syndrome is usually worse at night and can prevent you and your partner from getting the sleep you need. Aching legs at night can cause serious discomfort and can give you sleepless nights for a prolonged period.

In recent years, experts have discovered better ways to manage and relieve symptoms of restless leg syndrome (RLS).

Get relief from aching legs with acupressure therapy:
The best home and natural remedy which I use to get relief from leg ache is use of acupressure tool which is called 'foot roller'. The foot roller I personally use is made of wood.
Getting self acupressure therapy with this foot roller is easy and effective.

How to use foot roller?
Press your foot over the Wooden Foot Roller for 5-10 minutes on a daily basis to warm your leg and see instant relief from a variety of problems

This treatment is both convenient and pain free, and there are NO side affects. To begin with you may experience a slight tingling sensation. This is because the skin on the soles and palms of your feet and hands are sensitive. This sensation will soon pass but if you prefer, you could wear socks on your feet to reduce this sensation.
SOLES OF FEET: - Roll each foot, at a time, on the roller while seated on a chair or sofa. Each foot is to be rolled, for a maximum of five minutes, beginning from the tips of the toes to end of the heel. Medium pressure is to be exerted while rolling.
PALMS OF HANDS: - Hold the roller in both hands so that the pointed tips on the roller presses along the whole of the palms and fingers. Press intermittently on the roller for a maximum of two minutes only.Both these exercises can be repeated three or four times daily. It should not be used within one hour of taking meals nor, on the feet, whilst you are standing. You should continue to use the roller daily even if the pain has subsided.

Call your health care provider if:
The painful leg is swollen or red

You have a fever

Your pain gets worse when you walk or exercise and improves with rest

You are on medications that may be causing leg pain. DO NOT stop taking or change any of your medicines without talking to your doctor.

Medical treatment, healthy lifestyle changes, and even simple stretches and home remedies can help you quiet your restless legs and enjoy a refreshing night’s sleep. 

More online links:

* Technique: How to get a good night's sleep

* How to Sleep Better

Tips for a good sleep

I have to get up early in the morning to prepare breakfast for me and my son, then tiffin for both of us. But at night as my husband is a late goer to bed, me and my son can't go for sleep until midnight. So the duration is around 5 hours on average. My daily meditation routine is an effective way to cope with the situation and I don't get easily tired during my whole day job or house chores. I have to take a nap after noon to make up the night sleep. But it is a reality that if you don't get good sleep at night, and this routine continues, you would become sick (metally and physically)

A recent Sealy survey shows 67 percent of Americans are only getting six or seven hours of sleep each night not the eight hours medically recommended to perform during the day.

Dr. Carol Ash, medical director of Sleep for Life Inc., says outside factors like work and family schedules are the main reasons many people aren’t getting eight hours of sleep at night.

When eight hours isn’t possible, it’s important to maximize the sleep you do get to maintain a healthy lifestyle. Quality sleep improves concentration, increases memory function and reduces stress, while keeping diabetes and high blood pressure at bay.

“Although sleep isn’t optional, your sleep environment is, and making sure you’re resting under optimum circumstances puts you in control of your sleep cycle and energy level,” says Ash. “You might not be able to sleep longer, but you can certainly sleep better.”

Ash offers these simple tips for a restful night’s sleep:

Bedtime
Get in the habit of going to bed and waking up at the same time each day. Doing this, along with limiting catnaps, can help set your internal clock so it feels natural to fall asleep at a certain time.

Caffeine
Limit your caffeine intake. The effects of caffeine can last up to 12 hours or more and can prohibit your ability to fall and stay asleep. Anyone who regularly tosses and turns at night should consider removing some or all caffeine from their diet.

Exercise
Get plenty of exercise during the day, but preferably not within three hours before you go to sleep to give your body a chance to unwind and cool down.

Environment
Make sure your bedroom is dark, quiet and cool. Close the curtains and, if necessary, use a sleep mask or earplugs. Lower the temperature in your bedroom before going to bed as cooler temperatures can help maximize sleep.

Routine
Establish a bedtime routine. Doing the same thing every evening can provide a soothing effect best for sleeping. For example, you could have a cup of tea, read a book or listen to music.

Mattress
Choose a comfortable mattress. Update your mattress. Many consumers don’t realize the critical role a mattress plays in a peaceful night’s sleep. Investing in a quality mattress provides both pressure relief and support.

Source: ARA content