Sleep to Renew
Sleeping is, by far, one of the best remedies to help the immune system fight off any disruptive bug in your body. Sleep is crucial for the body’s production of cytokines, a protein that reduces inflammation and infection in the body. Sleep is also critical to ensure a healthy immune system that is always ready to fight any bacteria and viruses.
The recommended amount of sleep hours are seven to nine hours per night to rest and regenerate the body adequately. If some days you are unable to get the recommended dose of sleep, try to do one or two naps of 30 minutes during the day. If you don’t get enough sleep, your immune system can’t function optimally.
Here are a few ideas to help you improve your sleep.
Create a Routine
It is proven that a routine will trick your body into falling asleep at a specific time. Try to observe yourself, is there a time when you are tired? If so, make sure you go to bed before that time. Create a routine that allows you to complete everything before that time and go to bed. You can also set an alarm that will tell you that it’s time to prepare yourself for bedtime. That way, you are less likely to forget what time it is and be more successful at implementing a routine.
A bedtime ritual is an excellent addition to your schedule. A good bedtime ritual is one that allows you to relax, disconnect from the stress of life, and slowly tell your body that it is time to shut down.
Set a Comfortable Atmosphere
It might be time to look at your bedroom and try to find ways to improve the atmosphere for a good night’s sleep. Don’t underestimate the comfort of your bed and pillow and the power of fresh linen. If you are uncomfortable, you will likely have a hard time falling asleep or staying asleep.
Calm the Senses
Another aspect of comfort is the temperature of the room and the level of noise around. Try sleeping with a fan on or a white noise machine. Having a constant sound in the room could help you maintain your sleep. If you like essential oils, try a drop of lavender on your pillow, this will help the brain relax.
Are there electronics that make it bright at night, like the light on a laptop charger or your alarm clock? Make sure that you can remove the light and make the space dark for sleep. Also, consider moving the TV in your bedroom. The TV will stimulate you instead of encouraging sleep.
Reducing the use of devices will probably be the most challenging thing to do but the most effective, which is to turn off any electronics 1 hour before bedtime. Spend the last hour doing something calming and relaxing.