Good sleep and a strong immunity go hand in hand in a path that leads to good health. Giving the body proper rest and recovery is key, because every time it falls asleep, T cells, a key player in the immune response, are able to successfully fight off invading viruses and harmful bacteria. On the other side of the equation, there are many things you can do to support a strong immunity, like exercise and reduce stress, which can help you get a good night’s sleep, too.
According to a report published by Mind Your Body Green, it makes sense, then, to use a number of natural herbs to support immunity and promote good sleep, and vice versa. Experts recommend three natural herbs that offer proven benefits to prepare the human body to fight infection and get relief when it needs it.
1. Elderberry
People have been using elderberry to support the immune system for centuries. “Elderberry contains anthocyanins, which are antioxidants. These antioxidants keep the immune system strong and resilient. They are also believed to have antiviral properties,” explains Professor Sima Bunye, founder and medical director of the Center for Anti-Aging and Longevity.
Violet wild lavender
Herbalist Rachel Robinette adds that elderberry has been dubbed by some as “elder flower”, which is considered safe to eat raw, and has long been used as a traditional herbal strategy. It has also been very popular in children’s immune support therapies.
Professor Bonnie explains that elderberry is currently being incorporated into a number of nutritional supplements that aid deep sleep thanks to its ability to support rest and recovery.
2. lavender
The lush scent of lavender or lavender is often associated with calm and relaxation. Compared with other essential oils used in aromatherapy, there is scientific research that proves the benefits of smelling lavender in promoting sleep and reducing stress, according to the results of a 2015 trial. Lavender aromatherapy improves overall sleep quality. In a meta-analysis of 34 studies that looked at how different scents affect rest and sleep quality, lavender was found to be the most effective at improving the number and quality of sleep.
Chamomile tea (Shutterstock)
Lavender oil plays an important role in improving normal immune function, according to the results of a 2017 trial of pregnant women who received aromatherapy massages. The results proved that a massage with lavender oil led to a decrease in the stress hormone cortisol and an increase in the levels of IgA protein, an antibody in the blood that protects the body from the risk of infection with germs, microbes and viruses. Lavender oil can also be taken orally in supplements to calm nerves and provide mood stability.
3. Chamomile
Professor Boni explains that the herb chamomile or chamomile has a long history of uses to support muscle relaxation and sleep due to its sedative effects. Chamomile is known to help calm the nervous system and relieve stress and anxiety that cause troublesome insomnia. Thanks to its antioxidants, chamomile also helps support immunity and overall health.
“Chamomile is soothing and relaxing and is one of the best following-dinner teas to help unwind at the end of the day,” says herbalist Cammy McBride.