apr 08

De rol van slaap op het immuunsysteem

Slaap speelt een belangrijke rol in jouw immuunsysteem en dus de bescherming tegen bacteriën en virussen. Het is niet alleen van cruciaal belang voor ons immuunsysteem vóór infectie, het is even belangrijk om ons immuunsysteem te helpen nadat we zijn geïnfecteerd. Studies hebben aangetoond dat meer slaap in de twee dagen vóór infectie niet alleen leidde tot een verhoogde weerstand tegen infectie maar ook tot hogere overlevingskansen na infectie. 

Tijdens de slaap geeft ons immuunsysteem eiwitten af ​​die cytokines worden genoemd. Deze cytokines zijn belangrijk voor het bestrijden van infecties en ontstekingen en helpen ons op stress te reageren. Maar als we niet genoeg slaap krijgen of als onze slaap wordt verstoord, neemt de productie van deze belangrijke cytokines af in ons lichaam.

Zoals de video weergeeft heeft de duur van slaap en kwaliteit van slaap invloed op jouw immuunsysteem. Er zijn echter meer factoren die van invloed zijn op de kwaliteit van slaap.

Waar kun jij zelf mee aan de slag gaan om jouw kwaliteit van slaap te verbeteren?

  1. Ritme en regelmaat
    Vaak de meest bekende tip om de slaapkwaliteit te verbeteren, maar toch ook de meest lastige blijkt uit de SlaapID-database van SlaapFysio. Een routine van opstaan en naar bed gaan afgestemd op jouw biologische behoefte (biologische klok) heeft een positief effect op de slaapkwaliteit. Moeite met het vinden van een juist slaapritme? Maak gebruik van de SlaapFysio chatfunctie op de website.
  2. Licht
    Het effect van licht kan zowel positief als negatief werken op de slaapkwaliteit. ’s Ochtend is het van belang om aan voldoende natuurlijk licht te worden blootgesteld. Natuurlijk licht heeft een veel hogere intensiteit (100.000 lux) dan bijvoorbeeld binnen in een kantoorruimte (300-500 lux). Probeer dan ook ’s ochtends en tijdens de lunch even naar buiten te zijn geweest. Daarentegen is het ’s avonds van belang het licht te dimmen zodat het lichaam de melatonine productie (slaaphormoon) opgang brengt. Probeer dan ook 1,5 uur voor je gaat slapen te stoppen met het kijken naar een laptop, tv, tablet of smartphone. 
  3. Temperatuur
    De slaapkamertemperatuur en lichaamstemperatuur zijn van invloed op de slaapkwaliteit. Voor de slaapkamer geldt dat een omgevingstemperatuur van 16-18 graden Celsius een positief effect heeft op de slaapkwaliteit. ’s Nachts daalt de kerntemperatuur van het lichaam, wanneer een persoon te warm slaapt en bijvoorbeeld veel transpireert heeft dit een directe invloed op de slaapkwaliteit. Het slaapsysteem en bedtextiel kunnen invloed uitoefenen op het slaapklimaat van de persoon, laat je dan ook goed voorlichten betreft slaapproducten. 

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