Sleep and the Autoimmune Protocol, Part 2


Sleep and the Autoimmune Protocol

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The Autoimmune Protocol goes way beyond just food. In these next few posts we’ll dive into the other aspects of the protocol and discuss how it all comes together to create an entire healing lifestyle. If you’re just addressing the food you’re eating, that’s a great first step, but your healing will eventually stall out. First up? Sleep.

Why is sleep important? There are a myriad of reasons. Sleep is a necessary process for the body to restore itself. During sleep, the body is recharging, restoring and recovering from daily activity. The gut is relaxed, inflammation is calmed and hormones are stabilized.

Sleep Deprivation

So what happens when you don’t sleep? Sleep deprivation can cause problems ranging from mild to severe, from yawning to heart issues, and many in between. Recently there have been studies that have shown just how important it is to get enough sleep and what will occur in your body when you don’t get enough, even for one night! These sleep deprivation effects include type 2 diabetes, obesity, cardiovascular disease and autoimmune disease.

Many people squeak by on 6 or less hours of sleep a night and think that is enough. However, 6 seems to be the magic number, when you cross the line from the ‘healthy range’, into the ‘deprivation range’. Sleeping less than 6 hours a night increases your risk of most ailments, including Type 2 Diabetes. This is due to a number of factors. When you sleep less than 6 hours, your level of glucose tolerance decreases, you can become insulin resistant and this can happen within just a few days of sleep deprivation.

Sleep deprivation definitely puts an individual at risk for autoimmune disease. Even just mild insomnia will increase risk of autoimmune disease by around 50%. Specifically, when dealing with sleep deprivation, the risk of rheumatoid arthritis goes up by 45%, Sjogrens syndrome by 51%, ankylosing spondylitis by 53% and systemic lupus erythematosus (SLE) goes up by a whopping 81%. Those are pretty incredible statistics.  One study discussed findings that stated when the sleep cycle is disrupted, there is an increase in T cells in the body. T cells are immune cells, and are implicated in many autoimmune disorders. When there are too many T cells, the immune system becomes overactive and starts causing problems, like autoimmune disease.

Ways to Improve Sleep

“Just get more sleep” isn’t as easy as it sounds, however. Various symptoms, stress and depression can all impact quality and quantity of sleep. Finding ways to control the symptoms that disrupt our sleep is key in improving quality of sleep and therefore quality of life. Here are some tips to improve your sleep:

  • Create a Ritual: Having a routine you do before bed helps signal to your body it’s time for rest. Read a book, take a bath or taking a leisure walk with your significant other. Do something that is relaxing to you and that prepares your body for sleep.
  • No tech right before bed: I struggle with this one still, but not looking at technology several hours prior to bedtime can help your brain and eyes shut down and get ready for sleep. Yes, there are blue blocking glasses for the blue light that devices emit, but your brain is still being stimulated by the stories you’re reading. Consider trading in your phone for a book instead!
  • Blue Light: Speaking of blue light, get some blue light blocking glasses, use F.lux on your computer or night shift on your phone. Blue light is what messes with your circadian rhythms and throws them off. So limiting your exposure several hours before bed can be very helpful. (I’ve found this to be VERY helpful, I love my blue blocking glasses!)
  • Pay attention to the environmentIs your bedroom hot and sunny? Or is it dark and cool? These things make a huge difference when you’re trying to sleep well! Light blocking curtains, an AC or Fan might make all the difference in the world.
  • Know your triggers: Drinking caffeine or eating sugar too late in the day can cause trouble when trying to fall asleep. For some people exercising too late a night can be troublesome as well. Knowing what works and doesn’t work for you is essential to getting to sleep quickly.
  • Use the smelly stuff: Scents of lavender and vanilla are calming to the body. Using an essential oil blend around bedtime can be helpful as well.

My Sleep Experience

I’ve been having trouble with sleep for years, it seems almost since I’ve been diagnosed I’ve been struggling to regain a sleep routine. However, after some diligent work and patience, I seem to be turning a corner. I consistently use an essential oil blend on my pillow which is quite nice, I take magnesium at night and I’ve been wearing my blue blockers consistently, which I think has made the biggest difference. I’m still waking up a few times, but I’m able to get back to sleep much faster.

What is your sleep experience? Do you do any of these things now? Have you tried any different ones? Let me know!

 

 

I’M ALISSA!

I help women who have also been diagnosed with Multiple Sclerosis make specific and personalized diet, lifestyle & subconscious changes so that they can begin to heal their body, reduce disease symptoms, and return to a life they love.hey there,

follow along on Instagram:

In case you needed to hear that today.

You’re not a failure.
You didn’t “fail” at healing.
Having MS is hard- do what’s best for you.

In case you needed to hear that today.

You’re not a failure.
You didn’t “fail” at healing.
Having MS is hard- do what’s best for you.
...

58 9
This is my challenge to you over the next week.

Take some time and think about this past year.

All you’re proud of, all you’ve accomplished. And if you have some things that don’t bring you joy, be proud of yourself for making it through in one piece and still being here.

Reflection is a great way to cultivate motivation to keep going..

You’re doing amazing.
You’ve done amazing.
Let’s keep going.
🧡❤️🧡

This is my challenge to you over the next week.

Take some time and think about this past year.

All you’re proud of, all you’ve accomplished. And if you have some things that don’t bring you joy, be proud of yourself for making it through in one piece and still being here.

Reflection is a great way to cultivate motivation to keep going..

You’re doing amazing.
You’ve done amazing.
Let’s keep going.
🧡❤️🧡
...

21 4
Comparison is the thief of joy.

Regardless of what you see others doing,
you’re right where you should be.

❤️🧡❤️

Comparison is the thief of joy.

Regardless of what you see others doing,
you’re right where you should be.

❤️🧡❤️
...

24 10
This took me completely by surprise, cause I usually roast myself after a simple mistake 🙈

But, I just didn’t? 🤷🏻‍♀️

Working on self improvement is weird.
Like I’m not even consciously working on how I talk to myself at the moment. 

Have I in the past? Sure. And it’s something I try to stay conscious of, but def have my moments where I fall into old patterns.

But this moment gave me hope.

What moments in your journey have given you hope lately?

This took me completely by surprise, cause I usually roast myself after a simple mistake 🙈

But, I just didn’t? 🤷🏻‍♀️

Working on self improvement is weird.
Like I’m not even consciously working on how I talk to myself at the moment.

Have I in the past? Sure. And it’s something I try to stay conscious of, but def have my moments where I fall into old patterns.

But this moment gave me hope.

What moments in your journey have given you hope lately?
...

55 2
Thank you for supporting my business this past year. 

Because in reality, you’re supporting me.

So thank you.
Scott thanks you too!

Thank you for supporting my business this past year.

Because in reality, you’re supporting me.

So thank you.
Scott thanks you too!
...

38 7
👉🏼Feeling stuck with your MS symptoms?
👉🏼Feeling like your body betrayed you and is working against you?
👉🏼Are you worried you’re stuck like this and will never get better?

I get it. At one point I did too.

Years ago I was experiencing “Aggressive MS” and I thought I’d never function the same.

I thought my days of moving how I wanted, or doing anything on a whim were over.

I couldn’t walk well, couldn’t feel my body correctly and I was SCARED.

But now?
I’m confident in the ways I’m helping myself.
I no longer have aggressive MS.
I can move how I want, when I want.

Because of the changes I’ve made over the years.

No, it’s not easy, but that’s where I come in!!

I’ve dedicated my life to helping those with MS realize that feeling better is possible and helping them get there.

My 2 courses and my membership are on sale this weekend for Black Friday,

want to start your own success story??

Comment SUCCESS below and I’ll send you the link!!

👉🏼Feeling stuck with your MS symptoms?
👉🏼Feeling like your body betrayed you and is working against you?
👉🏼Are you worried you’re stuck like this and will never get better?

I get it. At one point I did too.

Years ago I was experiencing “Aggressive MS” and I thought I’d never function the same.

I thought my days of moving how I wanted, or doing anything on a whim were over.

I couldn’t walk well, couldn’t feel my body correctly and I was SCARED.

But now?
I’m confident in the ways I’m helping myself.
I no longer have aggressive MS.
I can move how I want, when I want.

Because of the changes I’ve made over the years.

No, it’s not easy, but that’s where I come in!!

I’ve dedicated my life to helping those with MS realize that feeling better is possible and helping them get there.

My 2 courses and my membership are on sale this weekend for Black Friday,

want to start your own success story??

Comment SUCCESS below and I’ll send you the link!!
...

16 0
Grab your path to healing!!

These are the lowest prices for my courses like ever, and they won’t be back. (And they’ll prob be going up in the new year- planning some updates!!)

Comment HEALING below and I’ll send you a link, or check out my stories!!

Grab your path to healing!!

These are the lowest prices for my courses like ever, and they won’t be back. (And they’ll prob be going up in the new year- planning some updates!!)

Comment HEALING below and I’ll send you a link, or check out my stories!!
...

3 2
The first step to being successful with managing stress (& being successful with anything really) is:

Awareness of where you currently are.

You can’t change or manage what you’re not aware of.

You can only know yourself as deep as you’re awareness of yourself goes.

Try this:
Right now as you read this, pause for a sec.
Take a deep breath, and ask yourself:

Where were my thoughts?
Where is my breathing?
What am I saying to myself?

Get really honest here too (warning- it might be uncomfy)

What did you discover while checking in? Let me know in the comments!

-
-
If we haven’t met yet, Hi! 👋🏼👋🏼 I’m Alissa. I’m a Holistic Practitioner & Therapist specializing in MS. 
I use all the tools I’ve comprised over my 10+ year career (and 14+ years with MS) to help my clients with MS decrease their symptoms, improve their overall health and get back to living life on their terms, not MS’ terms.
Interested to hear how that might look for you? Comment 🧡 below or DM me and we’ll chat!

The first step to being successful with managing stress (& being successful with anything really) is:

Awareness of where you currently are.

You can’t change or manage what you’re not aware of.

You can only know yourself as deep as you’re awareness of yourself goes.

Try this:
Right now as you read this, pause for a sec.
Take a deep breath, and ask yourself:

Where were my thoughts?
Where is my breathing?
What am I saying to myself?

Get really honest here too (warning- it might be uncomfy)

What did you discover while checking in? Let me know in the comments!

-
-
If we haven’t met yet, Hi! 👋🏼👋🏼 I’m Alissa. I’m a Holistic Practitioner & Therapist specializing in MS.
I use all the tools I’ve comprised over my 10+ year career (and 14+ years with MS) to help my clients with MS decrease their symptoms, improve their overall health and get back to living life on their terms, not MS’ terms.
Interested to hear how that might look for you? Comment 🧡 below or DM me and we’ll chat!
...

14 1
Progress is absolutely not linear.

But, it’s still progress nonetheless.

I see you if you’re in a “dip” or feel like you’re going “backwards”

You’re really not, you’re right where you should be.

Keep going!!
🧡❤️🧡

Progress is absolutely not linear.

But, it’s still progress nonetheless.

I see you if you’re in a “dip” or feel like you’re going “backwards”

You’re really not, you’re right where you should be.

Keep going!!
🧡❤️🧡
...

22 1
Lol, all this got me was an MS diagnosis. 

This was me basically my whole life up until a few years ago.

My clients have all talked about situations like this too.

It’s no wonder why a lot of us have an autoimmune disease now. 

Please, speak your truth. Your body will thank you.

If we haven’t met yet, Hi! 👋🏼👋🏼 I’m Alissa.
I’m a Holistic Practitioner & Therapist specializing in MS.

I use all the tools I’ve comprised over my 10+ year career (and 14+ years with MS) to help my clients with MS decrease their symptoms, improve their overall health and get back to living life on their terms, not MS’ terms.

Interested to hear how that might look for you? Comment 🧡 below or DM me and we’ll chat!

Lol, all this got me was an MS diagnosis.

This was me basically my whole life up until a few years ago.

My clients have all talked about situations like this too.

It’s no wonder why a lot of us have an autoimmune disease now.

Please, speak your truth. Your body will thank you.

If we haven’t met yet, Hi! 👋🏼👋🏼 I’m Alissa.
I’m a Holistic Practitioner & Therapist specializing in MS.

I use all the tools I’ve comprised over my 10+ year career (and 14+ years with MS) to help my clients with MS decrease their symptoms, improve their overall health and get back to living life on their terms, not MS’ terms.

Interested to hear how that might look for you? Comment 🧡 below or DM me and we’ll chat!
...

90 4
This has been a TOUGH week friends.

Don’t lose yourself.

What else would you add to this list?
What helps you when life is super hard?

❤️❤️

This has been a TOUGH week friends.

Don’t lose yourself.

What else would you add to this list?
What helps you when life is super hard?

❤️❤️
...

20 2
I’ve been actively working on my nervous system for the past year or two.

That hasn’t meant that all my anxiety or depression magically vanished.

It just means that when I do find myself feeling like an anxious mess or a depressed puddle, I know how to attend to and care for myself.

Not in the goal of “fixing” per se, more honoring and accepting.

This is one of the ways I help my clients improve their MS symptoms, but attending to their nervous systems and improving their stress response and resilience.

I have so many ways to work with me.. from 1:1 support to my free community.. comment below “interested” and we’ll chat about what would be right for you!

I’ve been actively working on my nervous system for the past year or two.

That hasn’t meant that all my anxiety or depression magically vanished.

It just means that when I do find myself feeling like an anxious mess or a depressed puddle, I know how to attend to and care for myself.

Not in the goal of “fixing” per se, more honoring and accepting.

This is one of the ways I help my clients improve their MS symptoms, but attending to their nervous systems and improving their stress response and resilience.

I have so many ways to work with me.. from 1:1 support to my free community.. comment below “interested” and we’ll chat about what would be right for you!
...

18 2

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