We keep hearing this, a good night’s sleep is a great way to boost your immune system to protect you from the infection.
Sleep is vital, and here’s why.
Your body needs enough sleep to fight of infections.
Yes, that included the coronavirus.
If you are losing sleep because of anxiety and that is expected with all media news going 24/7, you may be harming your immune system.
Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as the common cold (rhinovirus).
Lack of sleep can also affect how fast you recover if you do get sick.
When you sleep, your immune system releases proteins called cytokines, some of which help promote sleep.
Certain cytokines need to increase when you have an infection or inflammation, or when you’re stressed.
Sleep deprivation may decrease the production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep.
So, your body needs sleep to fight infectious diseases.
Try to get 7-8 hours of good quality sleep every night.
More isn’t necessarily better either.
Poor sleep for 10 hours isn’t as effective, more sleep doesn’t necessarily mean better.
7 hours of good quality sleep is not tossing and turning or waking up frequently at night.
There are some natural things you can do to help you try sleep improve.
If you've been trying for more than 20 minutes, get out of bed and go do something else. Don't use your computer, phone or watch TV, all those can all make it worse.
Experts say that staying out of bed when you can't sleep helps break the cycle of linking your bed with negative emotions. Plus, the mild sleep deprivation this causes could make it easier to sleep the next day.
Here are a new more tricks:
Stay cool – You fall asleep faster and sleep better if the bedroom is cooler.
A lower room temperature lowers core body temp, and helps you go to sleep. The ideal temperature for sleep is 65 degrees.
Keep the lights Dim – Light, even a small amount interferes with sleep hormones and stimulates the brain.
Darkness causes your brain to release melatonin for a calming, sleepy effect.
Even try turning the alarm clock around.
We like calming nature sounds such as rain or ocean sounds.
Go to bed the same time every day – Start your bedtime routine at the same time each day and maintain a regular sleep time. It helps condition your body to fall asleep faster by creating a sleep habit and setting your circadian rhythm.
Try a bath – Take a warm bath before bedtime. It can help you relax and raising the body temperature, then cooling it in a low temperature room helps you to fall asleep faster.
Herbal tea or a glass of milk also relax the body and help you wind down.
Reading helps to get rid of your worries and relaxes your mind.
Soothing, relaxing sleep music - like the Liquid Mind recordings.
Quality bedding – Get a comfortable, supportive mattress or memory foam mattress covers.
Let's face it, you spend one third of your life in bed. Use comfortable soft sheets and comforter. Smooth, quality bedding helps sooth and relax your body to fall asleep faster.
A good quality pillow that supports your neck and properly aligns your body really helps.
Also try sleeping on side positions, but whatever, lie in the same position every night, so your body becomes accustomed to falling asleep in the same way.
There are also foods that may help.
Complex Carbs
Choose stick-to-your-ribs whole grains for your bedtime snack: Popcorn, oatmeal, or whole-wheat crackers with nut butter are all good choices.
A Handful of Nuts
Nuts are a good source of heart-healthy fats. And almonds and walnuts, specifically, contain melatonin, a hormone that helps to regulate your sleep/wake cycle. Eating them can increase your blood levels of the hormone, helping you sleep more soundly.
Cottage Cheese
Foods that are high in lean protein, like cottage cheese, also pack the amino acid tryptophan, which may increase serotonin levels. Serotonin is a brain chemical and low levels of it can contribute to insomnia. To sweeten it up, top the cottage cheese with raspberries, which are rich sources of melatonin.
A Cup of Bedtime Tea
A nightly cup of tea (sans caffeine, of course) can be a perfect relaxing ritual. Chamomile, ginger, and peppermint are calming choices for bedtime.
Warm Milk
Scientifically, there may be some link between the tryptophan and melatonin content of milk and improved sleep. But perhaps more powerful is the psychological link between warm milk and bedtime as a child. Just like hot tea, a warm drink of milk can provide the perfect soothing backdrop for a relaxing bedtime routine.
Fruits
Certain fruits that contain melatonin may help you fall asleep faster and wake up less often during the night. For instance, tart cherry juice and whole tart cherries contain a lot of melatonin, and bananas, pineapple, and oranges are also sources. If you have insomnia, eating two kiwis before bed can increase your sleep duration by an hour over the course of a month. Other fruits and vegetables that are rich in antioxidants (like berries, prunes, raisins, and plums) may have a similar effect by helping to counteract the oxidative stress caused by a sleep disorder.
There are other foods that may help as well.
Do some research and find out what works best for you.
