Sleep Hygiene For Immune System

During these testing times for all of us, there is a huge element of uncertainty causing huge amounts of worry and anxiety. It really goes to show that our health is the most valuable thing to us. While we cannot control how long this episode of our lives will be here for, we can certainly control the details within our lives to support ourselves throughout this period. 

Getting a good nights sleep is consistently one of the most under-utilised tools we have to support our health. Stress has been shown to suppress our immune system, leaving it vulnerable to infections from viruses and bacteria. The recovery that takes place overnight during sleep is essential for our body to reduce the impacts of stress and importantly, bolster our immune system. 

4 things you can do to improve your sleeping routine

1) Promote a healthy circadian rhythm

Making sure that you stick to regular sleeping times will help internalise your circadian rhythm and creates a solid ‘foundation’ to work from. We should all aim for 7-9 hours of sleep per night, getting to bed before 11pm.

2) Move more

Whether it’s a home workout, a run/cycle through the park or just a gentle walk, studies have proven unequivocally that exercise is one of natures best sleep remedies. Aim for at least 30 minutes a day.

3) Carbs for dinner

Having carbs in your evening meal wont make you fat, that is a myth, but what it will do is help carry tryptophan (an amino acid) across the blood brain barrier. Tryptophan is converted into 5-HTP, which converts into serotonin and finally melatonin, our master sleep hormone.

4) Supplement

Ensuring that we have all the necessary ‘ingredients’ for our body to engage in deep restful sleep is something that you may need to further investigate if you are struggling to feel rested in the morning or struggling to stay asleep. Magnesium and ashwagandha are both potent natural sleep aids for those that need extra support.