When an old saying tells you should “sleep like a baby” or “sleep like a log”,
modern science is backing it up, especially when insufficient sleep can
suppress your immune system. The human immune system plays an important
role in protecting the body against the development of cancer. The
cells of the immune system are our defenders, constantly destroying and
eliminating any cell in the body that initiates or undergoes a
malignant change. When this natural defense mechanism is weakened, as
malignant cells increase and then overpower the immune system,
cancerous growth takes place.
View from the real world:
I’m sure everyone can relate to what inadequate sleep can cost in our
daily lives. Sleep deprivation and/or disorders are linked to an array
of health issues from fatigue, lacking mental alertness, and depression
to more serious problems such as heart failure, hypertension and
diabetes. Insomnia certainly contributes to road or workplace
accidents. Of significance, sleep disorders are commonly associated
with chronic inflammatory diseases, and can lead to immune suppression.
Some studies suggest that shortened/reduced nightly sleep is associated
with a higher risk of breast cancer development.
View at the cellular level:
Sleep is a key factor for supporting a functional body defense system.
During deep sleep, our bodies work to strengthen our immune system by
producing and releasing potent immune-enhancing substances, such as
cytokines. In contrast, there are cancer-stimulatory cytokines, which
may be switched to dominance when sleep is deprived. It seems that
cytokines are a group of critical players in the sleep-immune
interaction.
When sleep is deprived, the immune T-cells go down and inflammatory
cytokines go up, as shown by many studies. This alone may post a
potential risk for a suppressed body defense. When your immune system
is weak and not functioning well, germs or pathogens can easily
penetrate the body and commit destruction to the cells, thereby you are
susceptible to colds, flu, and even more serious diseases including
cancer. In addition, sleep deprivation may lead to a higher level of
C-reactive protein – an inflammation marker. Inflammation plays a role
in heart disease, atherosclerosis and cancer.
How to get a good night’s sleep:
We all have had experience how it feels after a good night's sleep. For
those who are unable to sleep well, don’t be depressed. Here are a few
practical, time-tested tips – in I-b-e-d:
I-b-e-d techniques help you have a restful sleep:
Individualize sleep hours.
Best practice on time.
Eliminate distractions.
Discover the cause (of sleep disorders).
1. Individualize your sleep hours, and get what you really need,
whether is 6, 7, or even 9 hrs. Of course, more than 10 hours of sleep
doesn’t make you healthier.
2. Best is to maintain so-called “sleep hygiene”, i.e. go to sleep at the same time every day and wake up at the same time.
3. Eliminate any distractions. These range from bedroom TV,
computer, too much food before bed to thoughts and emotions. If
necessary, discipline yourself: no coffee, no alcohol or smoking 6
hours before bed.
4. Discover the cause of sleep disorder, don’t rely on “sleeping
pills”. There are various reasons responsible for sleep disorders: from
stress, health complications to side effects from medication –
including drug use or abuse, and drug withdrawal as well. Consult your
physician, explore it and receive effective treatments.
How did your sleep impact your health? What’s your practice to get enough sleep?
Photo credit: by sean_mcgee
