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Boost Your Immune System with a Good Night's Sleep

April 6, 2020
Published in: COVID-19, Mental Health, Sleep

Woman sitting up in bed, stretching to wake up

A good night's sleep is always important for a healthy immune system. The COVID-19 outbreak, though, has caused many a sleepless night for some. Sleep is a major time of repair, rebuilding, and processing for your body. Not getting enough sleep can negatively impact both your immune system and your emotional resilience.

Here's some practical advice to help you get a good night's sleep:

  • Try to establish a sleep routine: Going to bed at about the same time, getting up at the same time, and getting the same amount of sleep each night. For most, seven to eight hours of sleep is optimal.

  • Exercise: It reduces stress and helps you sleep better.

  • Limit your caffeine: Caffeine stays in your system about five to six hours, so avoid it late in the day. Even if you can fall asleep, the caffeine could cause you to wake more frequently during the night, depriving you of the deep, restorative sleep you need. You may even still feel fatigued in the morning.

  • Avoid alcohol near bedtime: Like caffeine, it can interfere with the deep, restorative sleep you need.

  • Stop using digital screens: The light emitted from digital screens can produce a hormone that interrupts the sleep cycle. Stop the use of devices about one to two hours before bedtime. This will also give your mind a bit of time to relax before sleeping.

  • Adjust the environment of your bedroom: Make the room as dark as possible. Many also find that cooler temperatures help with sleep.

Good night and good rest!