Is all the stress surrounding the coronavirus keeping you from sleeping well? But especially now, your immune system needs restful sleep.
Learn our hacks for better sleep here. Can't fall asleep at night? Do you feel like you've been hit by a truck in the morning? Are you also plagued by coronavirus stress, anxiety about what's going to happen next, and inner restlessness?
Then it's high time to get more sleep . Rest is not only important for your muscles and brain, but also for your immune system. Scientists at the University of Tübingen and the University of Lübeck found that just three hours of sleep deprivation impairs the immune system [1].
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BRAINEFFECT HACK: Our SLEEP SPRAY helps you fall asleep faster thanks to melatonin.
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1. Sleep and the immune system
Your immune system is closely linked to the duration and quality of your sleep. You're probably familiar with the feeling that all you really want to do when you have a cold is sleep. This is due, among other things, to the messenger substances released in greater quantities during infections. These include T cells.
T cells are the guardians of your immune system. When they detect a cell infected by viruses or pathogens, they immediately go into defense mode.
To do this, they activate adhesion proteins called integrins, which are capable of fighting and destroying the pathogens.
Sleep is essentially a biohacking tool for your T cells. It has a positive effect on them. Recent studies show that the number of your immune cells increases during sleep. This ensures that infections can be fought more effectively and quickly [2].
More on the topic of healthy sleep
2. Eat yourself tired - 3 foods for your sleep
People who eat healthily and mindfully often sleep better. However, there are some foods that are particularly beneficial for your sleep.
Bananas: They contain tryptophan , an amino acid from which the happiness hormone serotonin is formed. This is the precursor to the natural sleep hormone melatonin.
Dark chocolate (at least 75% cocoa): Chocolate with a high cocoa content provides serotonin and polyphenols. The former helps the body synthesize melatonin , and the latter is an excellent antioxidant that reduces oxidative stress. [2]
Lemon balm : This green plant reduces the effects of chronic stress such as anxiety, tension, and insomnia. [3]
3. Supplements to help you fall asleep
If you have trouble falling asleep in the evening or work shifts, supplementation is definitely a good idea. Because to absorb the sleep hormone through food alone, you would have to eat large amounts. For example, you need 62 pistachios for 1 gram of melatonin . Below you'll find out which supplements are suitable:
Melatonin: This natural sleep hormone plays a key role in the quality and duration of your sleep. Supplementing with melatonin can shorten the time it takes to fall asleep. Falling asleep faster at night is the foundation for good rest and a refreshed performance during the day.
Magnesium : This mineral calms the nerves, promotes muscle recovery , and improves overall sleep quality. Especially if you're very active, you should make sure you get enough magnesium , as you lose it through sweat, for example, during exercise.
BRAINEFFECT HACK : NIGHT MODE is your vegan evening snack that won't weigh you down. Paired with our SLEEP SPRAY , it's your dream team when it comes to falling asleep.
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4. Conclusion
The saying "sleep well" certainly has its place. Too little sleep negatively impacts your immune system. Supplements like melatonin can help with this, and herbal active ingredients like lemon balm can also provide support.
You can find even more tips on how to sleep better in our Sleep Guide.
Click here for the SLeep Guide
5. Sources
[1] https://www.medizin.uni-tuebingen.de/de/das-klinikum/pressemeldungen/153
[2] https://www.ncbi.nlm.nih.gov/pubmed/30755455
[3] Magrone, T., Russo, MA, & Jirillo, E. (2017). Cocoa and dark chocolate polyphenols: from biology to clinical applications. Frontiers in immunology, 8, 677.
