Effects of sleep loss on the Immune system.

SLEEP LOSS AND THE IMMUNE SYSTEM

Recall the last time you had the flu. Miserable, wasn’t it? Runny nose, achy bones, sore throat, heavy cough, and a total lack of energy.

You probably just wanted to curl up in bed and sleep. As well you should.

Your body is trying to sleep itself well. An intimate and bidirectional association exists between your sleep and your immune system.

Sleep fights against infection and sickness by deploying all manner of weaponry within your immune arsenal, cladding you with protection.

When you do fall ill, the immune system actively stimulates the sleep system, demanding more bed rest to help reinforce the war effort.

Reduce sleep for even a single night, and that invisible suit of immune resilience is rudely stripped from your body.

Studies show that less than 5 hours of sleep, 5-6 hours of sleep, 6-7 hours of sleep and 7-8 hours of sleep that there is a clear, linear relationship with infection rate.

The less sleep an individual was getting in the week before facing the active common cold virus, the more likely it was they would be infected and catch a cold. In those sleeping 5 hours on average, the infection rate was almost 50%. In those sleeping 7 hours or more a night in the week prior, the infection rate was just 18%.

Considering that infectious illnesses, such as the common cold, influenza, and pneumonia, are among the leading causes of death in developed countries, doctors and governments would do well to stress the critical importance of sufficient sleep during the flu season.

For more on this subject I heartedly recommend you read a book by Matthew Walker ~ Why we Sleep.

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Which chemical components found in essential oils, are beneficial for sleeping?

Which chemical components contain properties that are useful for sleep?

Because each essential oil has a different chemical makeup, some essential oils are more useful for sleep than others.

So which chemical components make an essential oil particularly useful for sleep?

Let’s discuss a few chemical groups that are known to have benefits for promoting healthy sleep by relaxing, soothing, and calming the body and mind.

Alcohols
Commonly found in essential oils, alcohols are chemical groups that are composed of a hydrogen and an oxygen atom.

Essential oils that contain alcohols can have a number of possible benefits including cleansing properties, protection against environmental threats, supporting a healthy cardiovascular system, helping to uplift the mood, and, of course, supporting restful sleep.

Alcohols that have the potential to promote restful sleep typically include the chemicals santalol and linalool.

Essential oils containing alcohols that support restful sleep are as follows:
• Oil: Clary Sage Chemical constituent: linalool
• Oil: Lavender Chemical constituent: linalool
• Oil: Sandalwood Chemical constituent: santalol

Ketones
Characterised as a chemical group that features an oxygen with a double bond that always occurs somewhere in the middle of a carbon chain, Ketones are frequently found in essential oils.

Oils that contain ketones may help improve the appearance of the skin, can support healthy respiratory function, sometimes promote healthy digestion, or provide calming properties that are useful for supporting sleep. Ketones with calming properties include the chemicals carvone, camphor, frenchone, and octanone.

Essential oils containing ketones with calming properties are:
• Oil: Dill Chemical constituent: carvone
• Oil: Lavender Chemical constituent: frenchone

Esters
Formed when a reaction occurs between an alcohol and a carboxylic acid, esters are known as a chemical group that provides essential oils with a variety of benefits.

The main benefits of esters include calming, relaxing, and soothing effects on mood, helping to reduce the appearance of skin blemishes, and a soothing, warming sensation when applied topically.

The calming and relaxing properties of esters can make essential oils with this chemical group helpful for promoting sleep.

Essential oils containing esters with calming, relaxing, and soothing effects on mood are:

• Oil: Dill Chemical constituent: carvone
• Oil: Lavender Chemical constituent: frenchone
• Oil: Roman Chamomile Chemical constituent: isobutyl
acetate, isoamyl angelate
• Oil: Clary Sage Chemical constituent: linalyl acetate
• Oil: Lavender Chemical constituent: linalyl acetate
• Oil: Bergamot Chemical constituent: linalyl acetate

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Benefits of Lavender Essential Oil.

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Oil #3 is LAVENDER 💫 This is one of the most commonly used essential oils, but also one of the most adulterated (i.e. faked) on the high street. dōTERRA lavender smells fresh, light, and clean… like the flower!

Lavender has profoundly calming properties. It supports restful sleep for the entire family, and medical research is now showing us that good sleep is the bedrock of good health 😴 Chronic sleep deprivation is an epidemic! Try lavender in baths (with a squirt of coconut oil or shower gel); in a diffuser; in a massage oil; a few drops on your pillow; or adults might want to try a drop of dōTERRA lavender oil in warm water as a tea ✨

But don’t be fooled by the beautiful aroma: lavender packs a serious punch when it comes to soothing the skin (think bites/stings/burns/blemishes) and supporting your entire body’s natural ability to heal.

Lavender is one of the gentlest of all essential oils and a great one to reach for during pregnancy, birth, and beyond 💕

Emotionally, lavender is wonderful for relieving stress and settling anxious feelings. I’ve used it at work to help cope with upsets and overwhelm.

Check out Pub Med for more amazing properties of lavender! 💪💜💫

#modernmedicinewoman #doterratopten #holisticwellness #lifestylemedicine  #lavenderessentialoil #doterrauk #integrativemedicine #sleepisthebestmedicine

If you’re suffering from sleep related issues, and would like to purchase any of the essential oils which are beneficial to promoting sleep. Please visit http://mydoterra.com/holistichealthandwellbeinggroup

Informed Self Care Pyramid.

The average UK resident sees their GP six times per year.

10 years ago, it was three times per year.

4EBD1E79-D8D9-400C-A8E3-1865C124CFCB How much of the increased burden on our healthcare system is due to our loss of the wisdom to take care of ourselves at home?

“Self-care at home” has become a major emphasis in the NHS, but without safe, effective tools and grounded education, we won’t see progress.
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One of the most rewarding aspects of my work with dōTERRA oils is seeing how transformative it is for families to learn how simple and easy self-care can be.

 

Why is SLEEP important to our health and Well-being?

We tend to think of sleep as a time when the mind and body shut down. But this is not the case; sleep is an active period in which a lot of important processing, restoration, and strengthening occurs. Exactly how this happens and why our bodies are programmed for such a long period of slumber is still somewhat of a mystery. But scientists do understand some of sleep’s critical functions, and the reasons we need it for optimal health and wellbeing.

One of the vital roles of sleep is to help us solidify and consolidate memories. As we go about our day, our brains take in an incredible amount of information. Rather than being directly logged and recorded, however, these facts and experiences first need to be processed and stored; and many of these steps happen while we sleep. Overnight, bits and pieces of information are transferred from more tentative, short-term memory to stronger, long-term memory—a process called “consolidation.” Researchers have also shown that after people sleep, they tend to retain information and perform better on memory tasks. Our bodies all require long periods of sleep in order to restore and rejuvenate, to grow muscle, repair tissue, and synthesise hormones.

Healthy sleep is critical for everyone, since we all need to retain information and learn skills to thrive in life. But this is likely part of the reason children—who acquire language, social, and motor skills at a breathtaking pace throughout their development—need more sleep than adults. While adults need 7-9 hours of sleep per night, one-year-olds need roughly 11 to 14 hours, school age children between 9 and 11, and teenagers between 8 and 10.During these critical periods of growth and learning, younger people need a heavy dose of slumber for optimal development and alertness.

Unfortunately, a person can’t just accumulate sleep deprivation and then log many hours of sleep to make up for it (although paying back “sleep debt” is always a good idea if you’re sleep deprived). The best sleep habits are consistent, healthy routines that allow all of us, regardless of our age, to meet our sleep needs every night, and keep on top of life’s challenges every day.

We suggest you read this book and you can purchase a copy for £4.99 at https://www.amazon.co.uk/Why-We-Sleep-Science-Dreams/dp/0241269067

WHY WE SLEEP by MATTHEW WALKER.  The new science of sleep and dreams.

From the Inside Flap

It is time for us to reclaim our right to a full night of sleep. In doing so, we can be reunited with that most powerful elixir of wellness and vitality. Then we may remember what it feels like to be truly awake during the day.

Sleep is one of the most important aspects of our life, health and longevity and yet it is increasingly neglected in twenty-first-century society, with devastating consequences: every major disease in the developed world – Alzheimer’s, cancer, obesity, diabetes – has very strong causal links to deficient sleep.

Until very recently, science had no answer to the question of why we sleep, or what good it served, or why its absence is so damaging to our health. Compared to the other basic drives in life – eating, drinking, and reproducing – the purpose of sleep remained elusive.

Now, in this book, the first of its kind written by a scientific expert, Professor Matthew Walker explores twenty years of cutting-edge research to solve the mystery of why sleep matters. Looking at creatures from across the animal kingdom as well as major human studies, Why We Sleep delves in to everything from what really happens during REM sleep to how caffeine and alcohol affect sleep and why our sleep patterns change across a lifetime, transforming our appreciation of the extraordinary phenomenon that safeguards our existence.

Lavender Essential Oil is renowned for inducing sleep  and is thus used as an alternative treatment for insomnia. Frequent studies on elderly patients have shown an increase in their sleep regularity when their normal sleep medication is replaced with some lavender essential oil being placed on their pillows. It has a relaxing impact on people; thereby, it often replaces modern medicines for sleep issues.

You can also get blends of essential oils to aid sleep.

dōTERRA Serenity® Restful Blend

Serenity calms the senses and supports a restful nights sleep. This is an Essential Oil Blend which consists of Lavender Flower, Cedarwood, Ho Wood Leaf, Ylang Ylang Flower, Marjoram Leaf, Roman Chamomile Flower, Vetiver Root, Vanilla Bean Absolute, Hawaiian Sandalwood Wood.

Primary Benefits

  • Promotes relaxation and a restful sleeping environment
  • Lessens feelings of tension and calms emotions
  • Calms the mind and soothes the senses
  • When accompanied with doTERRA Serenity Restful Complex Softgels, provides a natural solution for a restful night’s sleep.

Directions for Use

Diffusion: Use three to four drops in the diffuser of choice.
Topical use: Apply one to two drops to desired area. Dilute with dōTERRA Fractionated Coconut oil to minimise any skin sensitivity.

dōTERRA Serenity™ Restful Complex Softgels

dōTERRA Serenity Restful Complex is a unique combination of Lavender essential oil and natural plant extracts in a vegetarian softgel to help you get the refreshing sleep you need without leaving you feeling groggy and sleepy the next day.

dōTERRA Serenity Restful Complex combines the well-researched, relaxing benefits of Lavender essential oil and L-Theanine along with lemon balm, passionflower, and chamomile to gently promote relaxation and sleep.

Directions for Use

Take one to two softgels before sleep.

 

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