The Shocking Benefits of Sleep during COVID-19 Pandemic

COVID-19 Pandemic

In the backdrop of the pandemic, perhaps everyone knows what is Coronavirus and how has it brought the world to a standstill. For the uninitiated, it’s a newly discovered, infection-causing virus from the family of coronaviruses that are linked to conditions, such as MERS, SARS, and the common cold. They also call it SARS CoV-2 (Severe Acute Respiratory Syndrome Coronavirus 2.)

What are the Symptoms of the Coronavirus?

The early signs include fever, persistent cough and constant fatigue, followed by chest and muscle pain, chills, shortened breath, runny nose, itchy throat, and headache. The signs of Coronavirus are visible within 14 days of the exposure.

How Many People have Died from Coronavirus?

As the COVID -19 pandemic gains momentum, the cases and fatalities are escalating the world over. On the last count, the number of cases was 19,383,562, and the death toll, 781,677. The Coronavirus United States stats are not encouraging either with 4.89 million infections and over 160 thousand deaths.

How Long does Coronavirus Last?

Typically, the recovery takes up to two weeks, subject to the patient’s health condition, age, and severity of the infection. The recover schedule is lengthier for aged patients or those with severe infection or other underlying conditions like diabetes.

How Does Sleep Help Fighting Against Coronavirus?

A Coronavirus vaccine is yet to be discovered. So, when it comes to how to fight Coronavirus, avoiding exposure to the virus is the only way out. Governments are implementing lockdowns and urging their people to follow certain safety protocols to prevent the spread. These are preventive measures for the Coronavirus fight but the real defence comes from within. You need a strong immune system to stay protected against the novel Coronavirus invasion.

The immune system and sleep are closely interlinked. You must have noticed that during illness your sleep requirement suddenly escalates. But why does a virus make you tired? That’s because an immune response causes stress and inflammation in the body. The body requires rest to recoup and reorganize the immune response. That’s where sleep steps in. The lack of sleep can make you sick while a sound 7 to 8 hours of sleep ensures proper immune function.

How Does Your Immune System Works?

What is immune system? It’s a set of cells, tissues and organs that protect you against the onslaught of cancers, allergens, and infection-causing bacteria, viruses, parasites, and fungi.

How does the immune system work? The immune system identifies foreign bodies and cancer-causing abnormal cell mutation in the body. Once identified, the system springs into action, launching a response to neutralize them and keep you protected from infections and cancers.

Another immune system function is to store the information on how it subdues a particular microbe for the first time. The information helps the system to respond to the given microbe quickly and efficiently if it attacks again anytime during the rest of your life.

Connection between Sleep and your Immune System:

Sleep and immune system go hand in hand. A sound sleeper is less exposed to infections than a sleep-deprived person, as his/her immune system is relatively stronger.

But how does sleep help protect health? The immune system relies on the central nervous system (CNS) when it comes to fighting off a virus or any other microbe. Sleep deprivation impacts the central nervous system, which in turn hampers the immune function drastically.

Plus, sleep helps the immune system to recover and re-evaluate the response to attacks and attackers. Lack of sleep discourages the development of antibodies that are essential for host defence. That makes sound sleep the best immune system booster you can think of.

Sleep Increases Immune System Response Time:

Sleep is linked to an increase in the immune system response time. Each night, you cycle through four phases of sleep-wake, light sleep, deep sleep, and REM (Rapid Eye Movement). When you sleep well through all four cycles, the body can produce cytokine in optimum proportions.

Cytokine is a vital protein required for immune function. It’s an enabler of communication among cells, helping the immune system to direct antibodies at attackers. Sleep deprivation hampers cytokine production, which in turn impacts immune function. So, how to boost immune system is all about sleeping at least 7 to 8 hours daily.

Sleep Increases T-Cell Production:

T cell production in adults takes place in the thymus gland, hence the name. T cells destroy infected cells, help produce cytokines, and stimulate other immune cells for immune response. A growing body of research links the sleep with increased T cell production and function.

In a recent study, the T cell production and activation were found better in respondents sleeping for 7 to 8 hours than those who slept for 5 to 6 hours. Furthermore, just two hours of sleep loss contributed to a reduction in T cell response times, helping infections get the better of their natural defences. So, if you want to boost T cell production and stay healthy, just sleep well.

How to Get Better Sleep?

Wondering how to get better quality sleep? Follow the protocols mentioned below.

• Create a sleep schedule with 7 to 8 hours of sleep. Get to bed and out of it at the same time each day. That’s vital, as the sleep-wake cycle demands consistency to develop.
• When it’s about how to get a better nights sleep, it’s crucial to avoid nicotine, caffeine and alcohol before sleeping. They are stimulants that might keep you up.
• Prefer sleeping on a comfortable, supportive mattress. A sound sleep is hard to come by on a saggy mattress, which neither provides pressure relief nor cradles the spine.
• How to get better REM sleep? Well, eat right and eat light.  Going to bed with an empty or overstuffed stomach may cause discomfort, making sleep hard to come by.
• Restrict your screen time. The blue light emitted by electronic screens discourages melatonin production. Melatonin signals to your body that it’s sleep time now.
• Regular physical activity is important when it comes to how to get a better night sleep. Avoid exertion one or two hours before the bed-time, however.

What Kinds of Bed Mattresses & Pillows Are Best for Better Sleep?

Typically, we spend one-third of our lives in bed. Whether the bedtime is spent sleeping or tossing and turning – it depends much on the pillows and mattresses we use.

• The best mattress for sleeping should offer the right support to your shoulder, hips and ankles. It’s crucial for comfortable sleep and long-term health.
• It should neither be too hard nor too soft. Hard sleep surfaces do not promote a natural sleeping position, leading to back pains and muscle aches. The too soft ones, on the other hand, compromise spine integrity, which impacts your posture and results in pain.
• Breathability is crucial if you are looking for the best mattress for cool sleeping.

Here’re a few of your best mattress type options to choose from.

1. Memory Foam Mattress:

Developed by NASA, memory foam mattress comprises of a memory foam layer and multiple layers of support foam or springs. Memory foam or visco-elastic is made from polyurethane. Certain chemicals are also added to boost density and viscosity. The open cell construction allows for free air movement within. It’s a sought after option for the benefits it offers.

• The top memory foam layer adapts to your body shape, providing great comfort, right spine alignment and targeted support to back, front and side sleeps alike.
• The full size memory foam mattress ensures even weight distribution and relieves pressure on the denser and meatier body parts, such as hips, shoulders and ankles.
• As the foam layer contours to the body, motion transfer is restricted.
• The twin memory foam mattress resists dust and mites, ensuring hygienic sleep.

2. Therapeutic Mattress:

Are you a troubled sleeper? Or are you seeking recovery from a particular condition or injury? In either case, a therapeutic mattress is for you. These mattresses help you sleep well and aid faster recovery from fibromyalgia, arthritis, and other musculoskeletal conditions.

• The best therapeutic mattress ensures pressure relief, due to free airflow within the cells. The risk of developing skin ulcers and bedsores is also eliminated.
• They feature multiple different memory foam layers and firmness zones to discourage any sagging. The denser body parts, thus, are well supported for pain-free sleep.
• A therapeutic mattress pad can be used to cover the mattress under the fitted cover. This ensures long mattress life, easy cleaning, besides therapeutic benefits.

Also Read:  Everything You Should Know about TempurPedic Mattress

3. Gel Foam Mattresses:

The gel foam mattress is a popular choice for sleepers keen on restful sleep. Typically, the mattress type features several layers of foam as a means for support. A layer of gel is added to the upholstery layer and hence, the name “gel foam.” The gel is made of phase-changing materials.

• A gel memory foam mattress dissipates your body heat more evenly and efficiently than any other mattress type available. A cool nights sleep is thus, guaranteed.
• Put the feeling of being ‘stuck’ in your bed to rest. The cool gel memory foam mattress springs back to the original shape instantly once you get out of the bed.
• If you toss and turn a lot, the gel memory foam mattress queen makes sense. It’s comfortable, offers the right support and takes your body shape wherever you move.
• A gel memory foam mattress topper is also a good idea when extra cushioning, support, breathability and comfort are a priority.

4. Innerspring Mattresses:

Innerspring or coil mattress are equipped with metal springs for support. The best innerspring mattress has more number of individually pocketed coils for better support and comfort. These mattresses come with coils encased in titanium and steel and a comfort layer at the top.

• The innerspring mattress with individually encased coils ensures better body contouring and more pressure relief than conventional innerspring options.
• Vouch on them for restricted motion transfer. Your partner will enjoy a sound sleep, no matter how much you toss and turn on your side of the bed.
• The innerspring bed mattress is the most economical option on the market currently.
• It’s a good option for tummy, side and back sleepers alike.

5. Latex Mattresses:

Latex mattress blends latex (a type of rubber) foam and springs to offer a comfortable, supportive sleep surface. Many manufacturers substitute springs with reflex foam. The latex can be natural, synthetic or blended. But the best latex mattress will feature natural latex.

• The latex foam mattress is more responsive than other mattress types available.
• The mattress is extremely comfortable. Just lie down on it, and you’ll get a sinking feeling at first, followed by buoyancy. Attribute it to the innate springiness of natural latex.
• When you sleep on latex mattress, the right spine alignment and pressure relief are achieved. It’s your go-to option if back or joint pain is ailing you.
• Natural latex resists dust mites and moulds, ensuring, hygienic and allergen-free sleep.

6. Bariatric Mattresses:

Bariatric mattress is a tailor-made arrangement for bed-ridden, overweight patients during recovery from a procedure or illness. The mattresses are wider, thicker and sturdier than conventional options to support the requirements of obese people in hospitals or homes.

• The bariatric hospital bed mattress features heavy-duty gauge springs to withstand heavy weights usually up to 1200 lbs. Other components include foams, static float, auto firm and air cushions for more comfort and the right support.
• The bariatric alternating pressure mattress is ideal for long-term morbidity patients, helping ward off bedsores and skin ulcers.
• The wider dimensions allow the patient to move freely.

The CDC’s Recommendations for Protecting against the Coronavirus:

With vaccines still in the trial phase, the spotlight has shifted to Coronavirus prevention. The Centre for Disease Control and Prevention (CDCP) has issued a few guidelines to this end.

• Wash your hands more frequently with soap for 20 seconds or more. Alternatively, sanitize your hand with a sanitizer containing 70% isopropyl alcohol.
• Cover your nose and mouth with a tissue paper when coughing and sneezing. Throw-away the tissue once used. It’s one of the best ways to prevent getting the Coronavirus.
• Stay home as much as possible, especially if you carry COVID-19 symptoms.
• Wear a facemask when venturing out in the public to prevent Coronavirus.
• Don’t touch your nose, mouth or eyes with unwashed hands.
• Maintain social distancing, and avoid crowded places and public gathering.
• Per DCD, an important Coronavirus prevention advice is to sanitize surfaces that are touched frequently, including worktops, phones, desks, sinks, toilets and more.