Pandemic restrictions, limited contacts, uncertain future and a sense of lack of control – have a negative effect on the quality of our sleep. In addition, remote work and the inability to directly participate in many daily activities disturbed the rhythm of the day. Therefore, sleep disorders now affect people who did not have such problems before the pandemic.
Sleep is extremely necessary for homeostasis, that is, the balance of our body. If we sleep poorly, our natural regenerative processes are disturbed. And this results in a decrease in immunity.
How sleep builds immunity
The strength of our immune system depends on the number of hours slept, but also on the quality of sleep. If you sleep too little, your body produces fewer immune cells – lymphocytes, which produce the antibodies needed to fight viruses and bacteria. On the other hand, the level of cortisol rises – the stress hormone, whose excessively high secretion has a negative effect on the immune system, e.g. it lowers the production of leukocytes in the thymus, leading to a lower defense potential. Research shows that after just one bad night’s sleep, the body’s natural defenses are lowered.
An epidemic of sleep disorders
Each of our cells follows a biological clock that regulates important bodily functions such as hormone levels, blood pressure, sleep, body temperature, and metabolism. That is why at certain times of the day we are hungry, use the toilet, feel a surge of energy or its decline. The COVID-19 pandemic and the restrictions to prevent its development have significantly changed the rhythm of life for the majority of society, which in turn disrupted the circadian rhythm of sleep and exacerbated society’s sleep problems. These can include difficulty falling asleep, staying asleep, or waking up too early. In particular, increasing the number and duration of awakenings from sleep negatively affects the structure, and thus the quality of sleep, and consequently disrupts numerous body functions, including the rhythm and the level of hormone secretion. Changing the rhythm of life, staying indoors during the day, reducing the time spent outdoors, additionally negatively influenced sleep regulation by their influence on the rhythm of melatonin secretion, which we produce as a result of processes dependent on the light-dark cycle and which plays a key role in regulating the circadian rhythm sleep.
Melatonin decline in the elderly
Sleep disturbance caused by inappropriate secretion of melatonin is a particularly common problem in people over 55 years of age. From this age on, there is a physiological decrease in the secretion of this hormone, which may additionally aggravate the sleep problems of these people.
Melatonin is a substance naturally produced by our body mainly in the pineal gland, but also in the retina and in the digestive tract. Thanks to it, the body recognizes that the night is the right time to sleep, and the day is the best time to be active. The concentration of melatonin in the body changes throughout the day depending on the daylight. After the age of 55, its secretion decreases, which often results in sleep disorders. Sometimes the circadian rhythm of its secretion is completely lost. This causes not only the deterioration of sleep quality, but also immunity, metabolism, heart function and mental state.
How To Restore Melatonin Levels
If you have difficulty falling asleep, it is best to use 5 mg of melatonin one hour before bedtime. However, if we are disturbed by waking up at night and light sleep, you can take 5 mg just before falling asleep so that the higher melatonin level is also maintained in the second half of the night. The duration of melatonin treatment should last from 3 to 12 weeks. In case of recurring problems, a longer period of treatment may be indicated and consultation with a doctor or pharmacist. Melatonin is not an addictive substance, even with prolonged use. It can also be taken ad hoc in case of sleep problems caused by working at night or changing the time zone.
How to take care of sleep hygiene?
According to the recommendations of the experts of the European Society for the Study of Sleep, the bedroom and bed should be used only for sleep, not for work. Experts recommend that you go to bed at regular times and sleep the same number of hours, even on weekends. Before going to bed, we should avoid stressful activities and watching news and emotionally moving programs. Proven relaxing activities are the best, e.g. reading a book, listening to music, talking to your loved ones. It is very important to turn off electronic devices that send notifications and emit light. This will allow you to resist the temptation to reply to messages and posts that come overnight. Naps after 15 p.m. are not recommended. However, physical activity is recommended, preferably in daylight, for at least 00 to 30 minutes a day. It is also good to give up coffee after 60 p.m., alcohol and heavy meals 15 hours before bedtime.
During the day, we should be in natural light, especially in the morning, and if it is impossible, make sure that the rooms are well lit. Avoid too bright light in the evening, however. In order to maintain a normal sleep rhythm, you should not miss the nights that then have to be put to sleep.