Why sleep is the most important thing for your immune system right now

During pre-pandemic times, there’d be days I’d put on my make-believe sunglasses and noise-cancellation headphones at work, and though not visible to the naked eye, my colleagues caught the message instantly: stick to minimal interaction for that day. Most often, this happened when I hadn’t had enough sleep the previous night. It was also when I felt the least productive. Then there were days I looked like I’d somehow found time to do a morning facial before work. The glow, aside from a layer of my dewy sunscreen, was simply the after-effect of a good night’s sleep.

The way you sleep affects every moment of your waking hour, from the way you feel and look to the way you perform your daily actions. More importantly, it has a direct impact on our immune system. As each one of us tries to control extreme mood swings due to unprecedented changes brought upon us, it’s important to keep to the good habits—some from our past, some that we introduce—and maintain them. Like sleep well, and enough. We indulge in pillow talk with integrative medical specialist, acupuncturist, MA, LAc, and founder of the Juhi Ash Center in NYC, Juhi Shah Singh, and unearth the healing powers of sleep.

Why is sleep so important right now?

Because it affects the most important buzzword for 2020, immunity. “Inadequate sleep stresses your immune system. Right now, a strong immune system is your most prized possession,” says Singh, who explains that the body repairs itself in sleep, and without it, your wakeful hours run on empty.

Why can’t I sleep?

According to Singh, the two greatest contributors to insomnia are major life change and stress. Both of which are what every one of us is going through in varying levels. “Stress thrives on uncertainty. Worry can be as tough to scrub off as a mud-mask. You can’t control the future with your mind but your mind can control how you experience the moment you are in,” says Singh, who suggests focusing on your blessings rather than your stresses. For reassurance, seek comfort within yourself. Your mind is your strongest comfort-keeper. “With persistence and through meditation you can guide your mind to stay calm.”

What am I doing wrong?

Not improving your habits, that’s what. And not being mindful about how our actions are affecting our wellbeing. Singh gives her own example, “We are creatures of habit. We can’t change that but we can determine whether the habit is good for us. Or we can slightly alter a habit so that it is balanced. I adore dark chocolate. I can leave the bar in the kitchen cabinet and take pleasure in a square every afternoon or I can devour the whole bar in one mindless-midnight-munch. Either way I get my chocolate but which choice is better for my sleep? I know you know the answer.”

How does food affect my sleep?

“Eat clean, don’t eat late and eat for your constitution. If you don’t know what your constitution is, now‘s the perfect time to find out with your Ayurvedic practitioner,” explains Singh. She suggests getting the bulk of your calories in the morning and reducing their number as your meals progress.

“Pushing through your day fuelled only by green tea and then a huge bowl of spicy pork vindaloo doused in hot sauce at ten-o’clock at night will not induce sleep.” Neither will that extra glass of Chardonnay that you thought was the solution to your insomnia. “Once the wine metabolises, it’s actually eyes-wide-open. Anything caffeinated is a big no.”

“Anything with tryptophan, like turkey, salmon or cheese is a good option for a small evening meal. Tryptophan kicks in higher levels of your brain’s “ahhhhh” chemical, serotonin. And if you want something sweet, cherries are the only edible source of the sleep hormone melatonin.”

Do I need to have a bedtime ritual?

Yes, and it needs to be unique to you, “If I say lavender bath then I’m not taking into consideration that you may not like the scent of lavender. Luckily there are other aromas that promote sleep like spikenard, vetiver, frankincense, myrrh and clary sage,” says Singh, so choose the scent that soothes you.” Also, warm water does signal the body to begin winding down, so filling your bath with it and your favourite scent will promote relaxation. Sink in and consciously release the day. And more importantly, turn off all electronics an hour before bedtime.

Are there any ‘sleep exercises’ I can do?

Singh’s solution is guided imagery. “The airplanes are not taking you anywhere right now but your mind can. Picture yourself in a calm, relaxing place. Think of that same place each night consistently. Don’t think of the Maldives one night and Versailles the next, choose one. Eventually your brain will associate that thought as an indicator of sleep.” Relaxing your physical body can be as effective as relaxing your mind. Another method that works, according to Singh, is repeatedly tensing and releasing your toes to the count of ten, “Or you can combine the two. Personally, I’d visualise the Indian Ocean and imagine my toes squishing in sand.”

Is my body talking to me?

“Each of us has a unique optimal sleep pattern,” explains Singh. “If you push past that window of time your body’s going to tell you loud and clear by kicking in harder to stay awake.” So if you pay attention to your body’s signals, you’ll know when it’s telling you when it needs to recharge and rest. “For instance, my window is between nine and eleven in the evening. For me, staying awake until midnight means up all night. Your body wants to take care of you but it follows your signals. Give it the right directions and it’s happy to carry it out. You have to take the responsibility for yourself.”

What about power naps?

NASA does it too. “Research from NASA showed that pilots who take a twenty-six minute NASA-nap in flight (while the co-pilot takes controls, of course) perform 34 per cent better and are 54 per cent more alert. Other research has shown that a twenty-minute power nap boosts concentration, alertness, creativity and mood,” says Singh.

Should I make myself a calming bedtime brew?

A sleep-inducing beverage at night that will calm your nerves and soothe your muscles is ideal. Singh’s go-to is golden milk made with almond milk, “Almonds are high in tryptophan and golden milk a cosy drink my mother made me as a child. I now make it for my son. I suppose you could say it’s our family recipe for sleep, handed down generation to generation.”

What about Netflix?

You have to address your TV addiction at some point. Singh’s foolproof solution: take the TV out of the bedroom and step away from the screen at least one hour before sleep. That last hour before sleep is for your bedtime ritual.

Also read:

Are melatonin supplements the answer to better sleep?

Struggling with insomnia? Here are 6 ways to get better sleep

6 expert-approved ways to sleep better when you’re feeling too stressed