Wounds heal faster when you get enough sleep; being sleep-deprived suppresses immune responses

For years, science has extolled the benefits of a good night’s sleep. It restores our body, boosts mental health, and enhances productivity, among others. Now, you can add faster wound healing to this long list.

Researchers studied the healing time of wounds or skin barrier restoration and immune response in three classes of volunteers. One group slept for two hours each night for three straight days and took the recommended dietary allowance for dietary protein, plus a non-nutritive drink twice a day. Researchers called this the sleep-restricted placebo group. Another group slept for two hours a night for three straight days and consumed more amounts of protein plus a nutritional supplement beverage twice a day. This was called the sleep-restricted nutrition group. The control group slept normally for three straight nights.

Physical and emotional stress, such as that from lack of sleep and poor nutrition, have been shown to weaken the immune system. Researchers measured both immune response and healing time. They creollected and analyzed fluid from superficial wounds on the participants’ arms. The researchers measured the amount of immune markers in the fluid and the wounds’ healing rate every day.

As compared with other volunteers, wound fluid from the sleep-restricted nutrition group had higher levels of pro-inflammatory cytokines, a substance immune cells release during wound healing. This suggests that the nutritional drink may enhance immune response at the wound site. However, neither of the sleep restricted groups could compare to the control group, whose wounds healed a full day before the others’, proving the benefit of sleep for wound healing.

Scientists noted that results of the study could be applied to people like military personnel and medical professionals who suffer from sleep deprivation — when you CAN’T get enough sleep, nutrition becomes even more important.

Going natural

Finding it hard to doze off at night after a stressful day? Keep your hands off those sleeping pills and try these natural solutions:

• Lavender – Try some aromatherapy using lavender, which studies have proven to be an effective sleep aid. It’s also safe to use. Spray your pillow with lavender and sleep the night away to wake up fully recharged.
• Music – Remember those lullabies that lulled you to sleep? Choose slow, soft music that soothes your senses and feel your eyes getting heavier.
• Reading a book – Unless you read a thriller, winding down with a relaxing book can help take your mind off the day’s worries and fall sound asleep.
• Valerian – Several studies prove that this widely-recognized cure for insomnia supports deep sleep. It also hastens sleep time and enhances the quality of sleep. Valerian is most effective when used for a longer duration of time.
• Visualization – Imagine a gently-flowing waterfall to calm your senses.
• Wild lettuce – This super food calms frazzled nerves and lowers anxiety levels. Wild lettuce also helps you get a good night’s sleep because it helps get rid of headaches and muscle and joint pain.
•  Yoga or meditation – Practice gentle yoga or stretching instead of Ashtanga yoga, which could raise your energy level. Try simple meditation and follow this up with easy-to-do yoga stretches in bed. Close your eyes and focus on your breathing for five to 10 minutes.

A good night’s sleep is one of those things we just can’t do without. So turn off the lights, slip into bed, and call it a day. You’ll wake up feeling better and raring to seize the day the minute you wake up.

Sleep is not the only way you can achieve your best health. Head on over to Detox.news today to read more articles on how to enhance your well-being naturally.

Sources include:

The-APS.org

Health.com