Six Things To Get a Good Night’s Sleep and Boost the Immune System

Six things to get a good night’s sleep and boost the immune system. Even now, more than two years after the pandemic, I am still suffering from the Covid-19 outbreak. In short, building and maintaining a strong immune system should be a top priority.

As an immunologist and functional medicine physician, I always give patients the most effective way to prepare the body to fight infection, while genetics, diet, and exercise are involved in the immune response, reminding me that this is one of the.

Without adequate sleep, stress hormones can become dysregulated, affecting weight, gut health, and immune defenses.

Sleep: turn off your body and turn on your immune system

Exercise alone is not enough to get a good night’s sleep. I see patients going to the gym every day and making sacrifices like cutting out alcohol and sugar, but not getting enough sleep.

As many as 50 million Americans suffer from some form of sleep disorder, and one in three adults in the United States sleeps less than the recommended minimum of seven hours.

Unfortunately, it affects our health in many ways. Lack of sleep not only makes you feel tired the next day but also causes inflammation and increases your risk of disease. This is linked to an increase in cases of high blood pressure, heart disease, obesity, diabetes, depression, and cancer.

How to improve sleep
The good news is that the immune system can recover quickly once you start prioritizing sleep.

Here are six things I do to ensure a good night’s rest every night:

1. Reduce the number of digital devices to boost the immune system

You might be surprised at how much time you spend surfing the internet, watching TV, and unknowingly scrolling through your phone. Once you have a clear idea of ​​what you do in your free time, consider how to cut down on those unnecessary activities and reallocate time to sleep instead.

We also recommend putting your phone and computer in a drawer at the same time each night. Human behavior experts have found that successful healthy lifestyle choices depend not on innate willpower, but on creating a lifestyle that facilitates those decisions.

2. Create an optimal sleeping environment

Your bedroom should be your sleep sanctuary. No need for expensive linens, weighted blankets, or cooling pads. Enough comfortable mattresses, quality pillows, and soft bedding.

If your bedroom unit has an indicator light, cover it with black duct tape. Also, if you have a bright lantern outside your window, use a thick curtain.

Finally, make sure your bedroom is cool enough (the best temperature for sleeping is 65 degrees Fahrenheit or 18.3 degrees Celsius).

3. Calm your mind before bed to boost the immune system

Insomnia is often caused by thinking about things that have never happened or may never happen. By writing down and managing your worries, you can get rid of stressful thoughts and prevent you from waking up at night.

Breathing is also helpful. If you are anxious or agitated, or if you are a little agitated, use the 4-5-7 breathing method.

Sit quietly, place the tip of your tongue on the roof of your mouth near the back of your front teeth, and exhale with a “wow” sound.
Gently inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your nose for 8 seconds.
Repeat this cycle 3 more times for a total of 4 rounds to boost the immune system.

4. Experiment with magnesium

Magnesium is often referred to as the “relaxing” mineral due to its proven ability to combat insomnia. These are always available, but one of my favorite ways to fall asleep is to take a warm Epsom salt bath. Magnesium sulfate is the main component of Epsom salts and has a relaxing effect by penetrating the skin and muscles.

5. Wear blue sunglasses.

Blue light blocks the production of the hormone melatonin and causes drowsiness, disrupting the body’s ability to prepare for sleep.

And given the excessive amount of blue light in our home (i.e. from smartphones, tablets, and computers), I need blue-light-blocking glasses.

The best goggles usually have yellow or orange lenses that block a higher percentage (up to 90%) of blue spectral light. My favorite is Swanswick Glass, but there are some great makers and recipe options out there.

6. Do a simple stretch

Stretching and restorative yoga before bed can help relieve pain, high blood pressure, restless leg syndrome, and anxiety. With just a few poses, you can influence the parasympathetic nervous system and improve your sleep.

I love to pose for the entire wall. And the best part is that it only takes 5 minutes or so to make a big difference.