The therapist talked about strengthening the immune system through quality sleep.
With the onset of autumn, many people face a decrease in daylight hours, which, as a rule, leads to drowsiness, apathy and decreased energy. But this "autumn fatigue" is not just laziness, but a signal from the body about the need for rest. On October 3, Svetlana Burnatskaya, a general practitioner and occupational therapist at JSC "Medicine" (Academician Roitberg Clinic), told Izvestia about this.
"Reducing light reduces levels of serotonin, the hormone of joy, and increases melatonin, which increases the need for sleep. Lack of quality sleep directly weakens the immune system: The activity of T-lymphocytes and the production of interferons, virus—fighting proteins, are decreasing," the specialist said.
Burnatskaya recommends following a sleep pattern: going to bed and getting up at the same time, even on weekends. This will help maintain circadian rhythms and improve sleep quality. 30-60 minutes before bedtime, it is advisable to reduce the exposure to blue light from gadgets by turning off smartphones, tablets and the TV. According to the doctor, creating evening relaxation rituals, such as warm decaffeinated tea, light stretching, meditation or reading, helps the body smoothly move into the sleep phase.
The therapist drew attention to the fact that the external conditions for sleep are equally important: the temperature in the room should be +18... +20 degrees, it is necessary to ensure a good supply of fresh air, a comfortable bed and the absence of unnecessary noise. In addition, a nap lasting 20-30 minutes after work will help reduce fatigue and support the immune system, especially on days with a high evening load.
"Additionally, "light practices" in the morning are useful: a walk in the sun, bright light or light therapy stimulate the production of serotonin, improve mood and reduce the desire to compensate for the lack of light with sugary foods," Burnatskaya said.
She added that quality and regular sleep reduces the risk of colds, supports mental health, improves concentration and overall well-being. Even small changes in sleep patterns can significantly strengthen the immune system and prepare the body for the cold season.
Earlier, on September 18, it was reported that afternoon fatigue is a natural part of the body's biological rhythms. This feeling of drowsiness and difficulty in thinking often leads to a person starting to look for ways to quickly regain their energy. One of the most common solutions is fast and habitual caffeine, but research shows that the cause of this fatigue goes much deeper than just eating or lack of sleep.
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