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18 • NOVEMBER 2020 - Senior Voice of Citrus County
18 • NOVEMBER 2020 - Senior Voice of Citrus County
Get Enough
By Deirdre Sweeney,
APRN
As the COVID-19 pandemic
has changed the way we
live our lives, one of the
many things people have
been asking is how they
can improve their immune
system. While most tend to
focus on dietary changes or
supplements, such as taking
vitamin C, one of the best
things you can do to improve
your immune system is to
get enough good, restorative
sleep.
A 2009 study revealed that
people who were directly
exposed to the cold virus
were three to five times less
likely to get sick if they got
sufficient sleep. Another
study of 150,000 Americans
revealed that the highest
stroke rates were found among
people sleeping six hours or
less with the lowest rates in
those sleeping seven to eight
hours per night.
So many important things
happen while you are
sleeping. Internal organs rest
and recover and hormones that
Health Connections
Zzzzs for Good Health
help regulate appetite control, the sleep cycle. cherries.
stress, and other bodily 6) Try a nighttime routine So, to get a good night’s sleep,
functions are released.
that tells your brain it is just shut off the TV, take a
Benefits of good quality time to slow down such as swig of tart cherry juice, do
sleep include increased mediation, yoga, listening some deep breathing, and
energy, strengthened immune to music, or reading. Just dream of 2021.
system, and improved mood. doing a few minutes of deep Deirdre Sweeney, MSN,
Conversely, not getting breathing in through your APRN, ANP-BC, GNP-
enough sleep is linked to nose and out through your BC trained as a Nurse
weight gain, particularly from mouth slows down your Practitioner at Massachusetts
eating high fat foods later in heart rate and your stress General Hospital and has
the day, and increased risk of hormones. been in practice for 16 years.
chronic disease. Chronic sleep If none of these work, there She believes in the power
deprivation is noted to be are a few food items that of nutrition and lifestyle to
linked to high blood pressure,
diabetes, cardiovascular may help. Melatonin is a prevent illness and restore
disease, increased anxiety, and hormone secreted at night health. She has received a
decline in cognitive function. to help regulate our sleep- certificate in Plant-Based
wake cycles. Many people Nutrition from eCornell
The optimal amount of sleep take it as an over-the-counter and is now trained as an
for adults is seven to nine supplement which has been Integrative Nutrition Health
Attention Medical
hours per night. Here are some shown to help with sleep. Coach through the Institute
non-pharmacological steps to Even better would be to of Integrative Medicine. She
improve sleep. consume it in its natural form, focuses on guiding people
Professionals.
1) The bedroom is for sex plant foods. The foods that to make small sustainable
and sleep. Remove other have the highest levels of changes over time to improve
devices from the room, melatonin are goji berries, their health. Her website
meaning the TV, computers, raspberries, almonds, and tart is www.deirdresweeney.com.
and your phone.
2) Go to bed around the same Attention Medical
time and do not set an Professionals.
alarm. Try sleeping until
you wake up.
3) Eat your largest meal in
the middle of the day and a
lighter meal in the evening.
4) Limit caffeine and sugar
after noon. Even one cup of
Bringing patients to the table
coffee in the evening can
worsen sleep quality.
Bringing patients to the table
is what we do best.
5) Avoid consuming beverages is what we do best.
Try advertising in the Senior Voice. You
after 7 p.m. Having to wake Try advertising in the Senior Voice. You
won’t be disappointed.
up to go the bathroom in the won’t be disappointed.
middle of the night disturbs In Hernando County call (352) 277-6309
In Hernando County call (352) 277-6309
In Citrus County call (352) 419-6994
In Citrus County call (352) 419-6994