How better sleep may support your immune system, inflammation, brain health, and overall well-being when you're living with ITP or another chronic condition.
When we think about caring for our health, we often think about what we can do.
We think about eating nourishing foods, taking supplements, moving our bodies, reducing stress, supporting our gut, or finding ways to support a healthy immune system.
But there is another important piece of the healing picture that we sometimes overlook:
Sleep.
Sleep can look like we're doing nothing.
In reality, our bodies are anything but idle.
While we sleep, our brains and bodies are carrying out important processes involved in memory, regulation, immune function, metabolism, and recovery. Research continues to show that sleep and the immune system are closely connected, with sleep and our circadian rhythms helping regulate immune activity throughout the day and night.
And that makes sleep an especially interesting topic for those living with ITP (immune thrombocytopenia), autoimmune conditions, chronic illness, or ongoing inflammation.
But let's make one thing clear from the beginning:
Sleep is not a treatment or cure for ITP.
Getting a great night's sleep won't suddenly make a platelet count rise, and one restless night doesn't mean you've caused an ITP flare or done something wrong.
ITP is complicated. But that doesn't mean there is nothing we can do to care for ourselves.
Sleep is one of those simple, foundational habits that can support our overall health while we continue working with our healthcare providers to manage our conditions.
And the beautiful thing? You don't have to have ITP to benefit from better sleep.
Whether you're living with an autoimmune disease, chronic illness, stress, hormonal changes, or you're simply trying to feel better during the day, sleep matters.
So let's take a closer look at why.
What Happens While We Sleep?
Have you ever crawled into bed completely exhausted and thought, Finally. I get to do nothing.
I understand the feeling.
But your body doesn't see sleep as "doing nothing."
Sleep is an active biological process, and researchers have spent decades studying the relationship between sleep, the brain, the immune system, hormones, and inflammation.
Sleep and Your Brain
Sleep plays an important role in learning, memory, concentration, and normal cognitive function.
That matters because poor sleep can leave us feeling foggy, distracted, forgetful, or simply not quite like ourselves.
If you've ever experienced that "I know I know this...why can't I remember it?" feeling after a poor night's sleep, you're not imagining the connection.
Sleep is part of the brain's regular maintenance and restoration cycle.
And sometimes, giving our brains more time to rest is one of the simplest things we can do for ourselves.
Sleep and Your Immune System
This is where things get particularly interesting for those of us with autoimmune or immune-related conditions.
Sleep and immune function are closely connected.
Our immune system doesn't simply operate at the same level 24 hours a day. Immune activity follows daily rhythms, and sleep and circadian rhythms help regulate processes involving immune cells, cytokines, and other components of immune function.
A 2026 review described sleep and immune function as tightly integrated, with communication occurring between sleep-related processes and the immune system in both directions.
That doesn't mean that more sleep equals a "stronger immune system."
And for people with autoimmune conditions, we don't want to think of health as simply stimulating or boosting the immune system.
Instead, I like to think about sleep as one way we can support healthy regulation and give our bodies the conditions they need to do their normal work.
Sleep and Inflammation
Inflammation is another reason sleep deserves our attention.
Research has found associations between sleep disturbance and inflammatory processes. A 2025 meta-analysis of experimental sleep deprivation studies found that multiple nights of partial sleep deprivation were associated with increases in inflammatory markers including IL-6 and CRP, although the effects varied depending on the type and duration of sleep loss.
This is important because it gives us a bigger picture:
Sleep isn't just about feeling rested tomorrow morning.
Consistently poor sleep can become another stressor on the body.
That doesn't mean we should become anxious about every night we don't sleep well.
In fact, I think that would completely miss the point.
The goal isn't to become perfect sleepers.
The goal is to give our bodies the opportunity for restorative sleep as often as we reasonably can.
What About ITP and Sleep?
If you're searching for information about ITP and sleep, you may be wondering:
Can poor sleep make ITP worse?
This is an important question, but it isn't one I would answer with a simple yes or no.
ITP is an autoimmune bleeding disorder involving low platelet counts, and its causes and disease activity are complex. Sleep is not an established treatment for ITP, and there isn't enough evidence to say that improving your sleep will directly improve your platelet count.
What we can say is that sleep, immune function, stress, and inflammation are biologically connected.
That makes healthy sleep worth paying attention to as part of overall self-care.
And there's another important distinction:
Taking care of your body is not the same thing as blaming yourself when your body struggles.
If you have ITP and you're having trouble sleeping, please don't turn this into another reason to feel guilty.
Maybe your sleep is being affected by stress.
Maybe you're dealing with nighttime symptoms.
Maybe medications are affecting your sleep.
Maybe hormones are changing.
Maybe you're simply lying awake with a mind that refuses to turn off.
None of that means you've failed.
Sometimes our bodies need more compassion, not more criticism.
Sleep and Autoimmune Disease: Why Rest Matters
People living with autoimmune and chronic inflammatory conditions often have complicated relationships with sleep.
Pain, discomfort, fatigue, stress, medications, anxiety, hormonal changes, and symptoms themselves can all interfere with getting restorative sleep.
And the relationship can go both ways.
Inflammatory and immune processes can affect sleep, while ongoing sleep disruption can influence immune and inflammatory regulation.
That means sleep deserves a place in the conversation about whole-person wellness for autoimmune disease.
Not as a cure.
Not as another protocol to follow perfectly.
But as one more way to care for yourself.
8 Simple Ways to Support Better Sleep
The good news is that improving your sleep doesn't necessarily require an elaborate nighttime routine or an expensive collection of gadgets.
Sometimes the basics really are powerful.
1. Get Natural Light in the Morning
Your body has an internal clock called the circadian rhythm, and light is one of the most important signals that helps regulate it.
Getting natural light during the day—especially earlier in the day—can help reinforce the difference between daytime and nighttime.
Open the curtains.
Sit outside with your coffee.
Take a morning walk.
Even a few minutes of daylight can become a simple way to tell your body, This is daytime.
2. Keep a Consistent Sleep Schedule
Our bodies tend to appreciate rhythm.
Try to keep your bedtime and wake-up time relatively consistent, even on weekends when possible.
It doesn't have to be perfect.
Think consistency rather than rigidity.
3. Create a Wind-Down Routine
Instead of going directly from emails, social media, television, or a busy household into bed, create a transition.
Dim the lights.
Make a cup of tea.
Read a few pages.
Stretch gently.
Pray.
Diffuse an essential oil you enjoy.
The purpose isn't to create another complicated wellness assignment.
It's simply to give your body a familiar signal:
The day is winding down. It's time to rest.
4. Give Your Brain a Break From Screens
Bright light and stimulating content in the evening can make it harder to transition into sleep.
If possible, put your phone away for a while before bed.
And if you're anything like me, don't just put it on the nightstand where you can reach for it every seven minutes.
Put it somewhere else.
Your future sleepy self will thank you.
5. Pay Attention to Caffeine Timing
Coffee and tea can be wonderful parts of the day, but caffeine can stick around in the body for hours.
If you're having trouble falling asleep, consider whether your afternoon or evening caffeine habit could be contributing.
You don't necessarily have to give up your morning coffee.
Sometimes it's simply about timing.
6. Make Your Bedroom a Place for Sleep
Cool.
Dark.
Quiet.
Comfortable.
Those four words can go a long way.
Blackout curtains, a fan or white-noise machine, comfortable bedding, and a cooler bedroom can all help create an environment that feels restful.
7. Move Your Body During the Day
Regular physical activity is associated with better sleep for many people.
You don't have to become a marathon runner.
Walking, stretching, gardening, hiking, or whatever movement you genuinely enjoy can be enough to get your body moving.
8. Don't Turn Sleep Into Another Thing You Have to Perfect
This one might be my favorite.
If you're already stressed about sleep, turning bedtime into a performance can make things worse.
"I have to fall asleep now."
"I only have six hours left."
"Why am I still awake?"
We've all been there.
Instead, try to think of your evening routine as an invitation to rest.
You don't have to force sleep.
You can simply create the conditions for it.
Create Your Own Peaceful Bedtime Ritual
One of the simplest things you can do is create a bedtime ritual that feels comforting and familiar.
Here's an example of what mine might look like:
30–60 minutes before bed:
- Dim the lights.
- Put the phone away.
- Make a warm, calming drink.
- Diffuse a favorite essential oil combination.
- Spend a few minutes praying or reflecting.
- Read something peaceful.
- Get comfortable in bed.
- Let the day go.
Your routine might look completely different.
Maybe you take a bath.
Maybe you journal.
Maybe you listen to worship music.
Maybe you stretch.
Maybe you sit quietly with your dog.
The details don't matter nearly as much as the rhythm.
When you repeat calming activities regularly, they can become familiar signals that it's time to slow down.
Aromatherapy for a Peaceful Evening
Essential oils can be a beautiful addition to a nighttime routine.
I don't think of essential oils as something that makes me sleep.
I think of them as part of creating an environment that helps me slow down, relax, and prepare for sleep.
Lavender is probably the classic nighttime oil, and research on aromatherapy and sleep has shown some promising results, although the evidence varies depending on the oil, method, and study design.
For a simple evening blend, you could try diffusing:
Lavender + Frankincense
Or experiment with other calming oils you personally enjoy, such as cedarwood or Roman chamomile.
The scent itself can also become part of your bedtime association.
Over time, you may notice that the familiar aroma tells your brain:
We're winding down now.
That's one reason I love using aromatherapy as part of a bedtime ritual, rather than looking at an essential oil as a quick fix for insomnia.
Always use essential oils according to appropriate safety guidelines and the directions for the specific product.
A Golden Saffron Latte for Your Evening Routine
If you're looking for something warm and comforting before bed, here's one of my favorites.
Golden Saffron Latte
Ingredients
- 8 ounces unsweetened non-dairy milk
- 8–10 saffron threads
- 1 teaspoon honey, or to taste
- A small pinch of cardamom
- A small pinch of cinnamon
- ¼ teaspoon vanilla extract
Directions
Warm the milk gently over low heat.
Add the saffron, cardamom, and cinnamon and allow the mixture to infuse for about five minutes. Don't bring it to a boil.
Remove from the heat and stir in the vanilla and honey.
Pour into your favorite mug and enjoy slowly.
And yes—the vanilla really does work with saffron.
It adds a soft sweetness that brings the spices together beautifully.
But does saffron actually have anything to do with sleep?
Interestingly, researchers have been studying this.
A systematic review of randomized controlled trials found initial evidence that saffron may have a beneficial effect on sleep duration and quality. A separate meta-analysis also found improvements in several sleep-quality measures, although the researchers noted that more research is needed to confirm the findings and establish long-term safety and effectiveness.
There have also been randomized controlled trials specifically examining standardized saffron extracts in adults with sleep difficulties.
That doesn't mean my little saffron latte is a treatment for insomnia.
Think of it as what it really is:
A cozy bedtime ritual.
And sometimes the ritual is part of the magic.
When Sleep Isn't Easy
Let's talk about this, too.
Because sometimes you can do everything "right" and still struggle to sleep.
Maybe you're dealing with:
- Chronic illness
- Pain or discomfort
- Stress or anxiety
- Hormonal changes
- Medication side effects
- Night sweats
- An overactive mind
- Changes in your normal routine
- Sleep apnea or another sleep disorder
If that's you, please don't read a list of sleep tips and conclude that you're simply not trying hard enough.
Sleep problems are not always a matter of discipline.
If you consistently have difficulty falling asleep, staying asleep, wake feeling unrefreshed, experience significant daytime sleepiness, or have loud snoring, gasping, or pauses in breathing during sleep, it's worth talking with your healthcare professional.
Sometimes the most helpful sleep support is figuring out why sleep isn't happening.
Rest Is Also an Act of Trust
There is another kind of rest that I've been learning about for years.
Resting in God.
Sometimes the hardest kind of rest isn't physical.
It's learning to rest when you don't have all the answers.
There have been seasons in my own life when I wanted to know what God was doing.
I wanted answers.
I wanted explanations.
I wanted to know how the story would end.
But I've learned that faith doesn't always mean knowing what's coming next.
Sometimes faith means choosing where you stand while everything feels uncertain—and trusting that God is still there.
Psalm 4:8 says:
"In peace I will lie down and sleep, for you alone, LORD, make me dwell in safety."
What a beautiful picture of rest.
Not because everything is easy.
Not because every question has been answered.
But because we know Who holds the story.
That truth became a major part of the journey behind my new book, When the Fire Finds You: Finding God's Purpose in Seasons of Suffering.
The book grew out of some of the hardest seasons of my life and the ways God met me there—teaching me that suffering doesn't have to be meaningless, that faith can grow in the fire, and that we can learn to trust God even when we don't understand what He's doing.
Sometimes we don't need to have everything figured out before we can rest.
We can rest because we know Who holds the story.
Things I Personally Use and Recommend
I've shared a lot of general information in this post, so I want to end with the things that are actually part of my own nighttime and wellness routine.
These aren't recommendations that everyone needs to follow. They're simply some of the products and resources I personally use and enjoy.
🌙 NingXia Red
I've been drinking NingXia Red for years, and I was especially interested in a randomized controlled trial that looked at its effects on overall health and included a specific sleep measure.
The 2022 study included 155 generally healthy adults. Participants who consumed 60 mL of NingXia Red daily for 60 days showed a statistically significant improvement in the study's sleep domain compared with the control group. The researchers concluded that sleep duration improved in the supplement group.
This study should not be interpreted as evidence that NingXia Red treats ITP, autoimmune disease, or sleep disorders. However, for me, it's simply one part of my overall wellness routine.
Want to read the research yourself?
Read the NingXia Red randomized controlled trial
Read the NingXia Red randomized controlled trial
🌿 My Favorite Nighttime Essential Oil Bundle
I love having a small collection of essential oils specifically for my evening routine.
My favorite bundle includes five oils that I reach for regularly as I wind down for the evening (as well as other oils that support other aspects of overall wellness.)
I don't use them because I expect an essential oil to "knock me out."
I use them because I love the atmosphere they create.
For me, aromatherapy is part of the ritual of slowing down, breathing more deeply, and transitioning from the busyness of the day into rest.
🌙 Deep Night Essence
This is my personal favorite sleep-support supplement.
It's something I reach for when I want additional support for my nighttime routine, and it has become one of my favorite products to keep on hand.
As with any supplement, what works for one person may not be appropriate for another. If you take medications, have a medical condition, are pregnant or nursing, or have questions about whether a supplement is appropriate for you, talk with your healthcare professional before adding it to your routine.
đź“– When the Fire Finds You
And finally, if you're walking through a difficult season yourself, I hope you'll consider my new book:
When the Fire Finds You: Finding God's Purpose in Seasons of Suffering
This isn't a book about pretending suffering doesn't hurt.
It's about discovering that God can meet us in the fire, refine us through difficult seasons, and reveal purpose in places we never would have chosen for ourselves.
You Are Allowed to Rest
Maybe you've spent years believing that taking care of yourself means doing more.
More research.
More supplements.
More protocols.
More exercise.
More effort.
And sometimes there is something important you can do.
But sometimes the next step is much simpler.
Rest.
Give your body the opportunity to sleep.
Give your mind permission to slow down.
Give yourself a peaceful bedtime ritual.
And if you're a person of faith, give your worries back to the One who can carry them better than you can.
You don't have to earn rest.
You don't have to have perfect sleep.
And you don't have to do everything at once.
Start small.
Dim the lights.
Make the tea.
Say the prayer.
Take a deep breath.
Get into bed.
And let your body do what it was designed to do.
Because healing is a journey—and you don't have to walk it alone. đź’ś
This article is for educational and informational purposes and is not a substitute for individualized medical advice, diagnosis, or treatment. If you have ITP, another chronic or autoimmune condition, persistent sleep problems, or questions about supplements or essential oils, work with your healthcare professional to determine what is appropriate for you.
Daily Habits That Support Natural Immune Health Without a Spleen
For years, getting sick felt terrifying.
As someone living without a spleen, I’ve learned how important it is to focus on natural immune support without a spleen through simple, daily habits.
I lost my spleen due to autoimmune ITP. Like many others, I was told that without a spleen, I would be considered “immunocompromised” and more vulnerable to illness.
And for a while, that felt very true.
I seemed to catch everything that went around. Every cold lingered. Every illness felt bigger than it should.
But over time, something unexpected happened.
I stopped getting sick all the time.
Today, I can honestly say I have one of the strongest, most resilient immune systems of anyone I know.
Not because I never get exposed…
Not because I live in a bubble…
Not because I live in a bubble…
But because I began consistently supporting my body in simple, intentional ways.
And these same habits?
They’ve also played a role in helping me maintain a place of stability and wellness in my ITP journey.
They’ve also played a role in helping me maintain a place of stability and wellness in my ITP journey.
This post is for you if:
- You’re living with ITP and want natural ways to support your body
- You’ve had a splenectomy for any reason and want to strengthen your immune system naturally
How can I support my immune system naturally without a spleen?
Supporting your immune system naturally without a spleen includes:
- Eating whole, nutrient-dense foods to help reduce inflammation
- Managing stress through daily habits like rest, prayer, and quiet time
- Supporting gut and liver health
- Reducing exposure to toxins in your home and personal care products
- Using supportive tools like essential oils and targeted supplements
These consistent daily habits help create a strong foundation so your body can respond well during times of stress or illness.
What It Means to Live Without a Spleen (And Why It Can Feel Scary)
The spleen plays a role in supporting the body’s response to certain infections.
So when it’s removed—whether due to ITP, injury, or another condition—it’s common to feel:
- More vulnerable to illness
- More anxious about getting sick
- Unsure how to best support your body moving forward
I remember that feeling well.
But what I’ve learned over the years is this:
👉 While we can’t control everything…
👉 We can support how our body responds
👉 We can support how our body responds
The Shift: From Fear to Supporting My Body Daily
There was a time when I felt like my body was working against me.
Now, I see things differently.
Instead of focusing on fear, I began focusing on daily support—creating an environment where my body could function well, recover well, and stay balanced.
And over time, that consistency changed everything.
The Daily Habits That Strengthened My Immune System
These are the foundational habits I rely on every day—whether I feel great or feel run down.
1. Reducing Inflammation Through Nutrition
I began focusing on foods that nourish instead of deplete.
This includes:
- Whole, simple ingredients
- Reducing processed foods and sugar
- Choosing meals that support overall wellness
This isn’t about restriction—it’s about support.
2. Lowering My Daily Toxic Load
This was one of the biggest turning points for me.
I didn’t realize how much everyday exposure (cleaners, personal care, fragrances) could add stress to the body.
By making simple swaps, I helped:
- Reduce unnecessary burden
- Create a cleaner, more supportive home environment
3. Supporting Gut and Liver Function
These systems are closely connected to overall wellness.
When I began supporting them more intentionally, I noticed:
- Better resilience
- More balance in my body
- Greater overall balance
4. Managing Stress Consistently
Stress doesn’t just affect how we feel—it affects how our body functions.
For me, this looks like:
- Prayer and quiet time
- Slowing down when needed
- Creating space to rest mentally and emotionally
5. Using Targeted Supplements
I use supplements to support my body—not replace the basics.
They help fill in gaps and provide extra support during times when my body needs it most.
Supplements are not one-size-fits-all, but focusing on antioxidants has been important for me.
6. Daily Essential Oil Support
Essential oils have become part of my daily rhythm.
I use them to support:
- Immune health
- Emotional balance
- Respiratory wellness (when my lungs or sinuses need extra support)
When I Feel Something Coming On: My Go-To Support Routine
I used to panic at the first sign of illness.
Now, I respond with support.
Immune Support
When I feel run down, I often increase:
- Vitamin C
- Antioxidants
- Oil-infused supplements featuring:
- Cinnamon
- Clove
- Lemon
- Oregano
- Thyme
- Rosemary
- Lemongrass
- Eucalyptus
Respiratory Support (Especially Important Without a Spleen)
Supporting my respiratory system has become a priority.
I turn to:
- Essential oils like eucalyptus, peppermint, tea tree, and ravintsara
- Raindrop Technique to support the body and overall wellness
- Simple acupressure points that support comfortable breathing
The Most Important (and Most Overlooked) Step
- Warm fluids like tea
- Hydration
- Rest—even when I start to feel better
A Thoughtful Note on Antibiotics and Immune Support
This is something I’ve been asked about often—especially in the splenectomy community.
Many people without a spleen are encouraged to take antibiotics regularly as a preventative measure. This is something you should always discuss with your healthcare provider, as every situation is unique.
For me personally, I’ve taken a different approach. Because a large portion of the immune system is connected to the gut, I’ve been intentional about supporting my body in ways that help maintain overall balance.
In my own journey, I’ve chosen to reserve antibiotics for times when they are truly needed for bacterial infections.
As I’ve focused on strengthening my body through daily habits—nutrition, reducing toxins, stress support, and immune-supportive tools—
I’ve found that my need for antibiotics has become far less frequent. This isn’t about telling anyone what they should do—but simply sharing what has worked for me, and what has allowed me to feel more confident and supported in my day-to-day life.
A Note for Those Living With ITP
If you’re walking through ITP, I want to gently share this:
The habits that support your overall health also support your body’s ability to stay balanced.
Can natural approaches support overall wellness for those living with ITP?
Natural approaches can play a supportive role in overall wellness for those living with ITP by helping the body stay balanced.
Many people focus on:
- Reducing inflammation through nutrition
- Supporting the gut and liver
- Managing stress consistently
- Creating healthy daily habits that support the body as a whole
While every journey is different, these foundational habits can be a meaningful part of a long-term wellness routine. I have been in remission from ITP for 20 years with all of the healthy habits I have mentioned.
You Are Not Powerless
Whether you:
- Still have your spleen
- No longer have a spleen
- Are navigating ITP
- Or are simply trying to stay well
There are things you can do.
You don’t have to live in fear of every illness.
You can:
- Support your body daily
- Build resilience over time
- Walk through seasons of sickness with more confidence and peace
If You Want Support Getting Started
If you’re feeling overwhelmed or unsure where to begin, you’re not alone.
I love helping others learn simple, natural ways to support their bodies—especially when it comes to:
- Essential oils for immune and respiratory support
- Reducing stress in practical, doable ways
- Building healthy habits that actually stick
If that’s something you’re looking for, feel free to:
đź’› Reach out to me directly
đź’› Ask a question
💛 Or share what you’re currently struggling with
đź’› Reach out to me directly
đź’› Ask a question
💛 Or share what you’re currently struggling with
I’m always happy to help guide you in a way that feels simple and realistic for your life.
Frequently Asked Questions About ITP, Splenectomy, and Immune Support
Can you live a healthy life without a spleen?
Yes—many people live full, healthy lives without a spleen.
While the spleen does play a role in supporting the body’s response to infection, there are many ways to support your overall health and build resilience through daily habits, nutrition, and lifestyle choices.
How can I support my immune system without a spleen naturally?
Supporting your body naturally often comes down to consistency.
Some of the most impactful areas include:
- Reducing inflammation through nutrition
- Lowering your exposure to toxins
- Supporting gut and liver health
- Managing stress
- Using supportive tools like essential oils and targeted supplements
These simple habits, practiced daily, can make a meaningful difference over time.
Is it normal to feel more anxious about getting sick after a splenectomy?
Absolutely.
Many people feel increased fear or uncertainty after losing their spleen—especially when it comes to illness.
You’re not alone in that.
But over time, as you build supportive routines and learn what works for your body, that fear can shift into confidence.
What helps support the immune system when you feel like you’re getting sick?
When you feel something coming on, it can help to:
- Increase rest and hydration
- Support your body with nutrients like vitamin C and antioxidants
- Use supportive wellness tools like herbal teas or essential oils
- Slow down and give your body time to recover
The goal is to support your body early and consistently. Don't wait until you're feeling terrible to start supporting your body!
Can natural approaches help with ITP?
Natural approaches can support overall wellness for those living with ITP by focusing on habits like nutrition, stress management, and supporting the body’s natural balance. While each person’s experience is unique, many find these habits helpful as part of their daily routine.
Where should I start if I feel overwhelmed?
Start simple.
You don’t have to change everything at once.
Choose one area:
- Swap out a few products in your home
- Add one nourishing meal per day
- Begin a simple stress-reducing practice
- Learn one or two essential oils to support your body
Small, consistent steps lead to lasting change.
