Read Easy Ways to Get a Good Sleep to Boost Your Immune System
It is a well-known fact that the most vital function of your immune system is to fight viruses, bacteria, and parasites. However, the immune system also helps you to prevent the development of allergies, radiation poisoning, or auto-immune diseases. It can be stimulated by living a healthy lifestyle, eating tons of fruits and vegetables, taking enough water every day, and sleeping enough hours each night. Sleep contains no less than two-thirds of our lives!
You have already heard about many studies which show how sleep deprivation affects our health. Here are some amazing tips which will help you to improve your immunity by simply getting more time for sleep every night. Some people use best stress relief gummies to get the best sleep. They are very efficient in this regard. But here are some tips for you. So, keep reading!
Turn Off Your Room Lights
Make sure the room where you sleep is dark, quiet, and warm. Get rid of any TVs, lamps, or other gadgets with blue light before going to bed. Blue lights can make it hard for you to go to sleep because they stimulate the secretion of melatonin, which doesn’t allow you to relax properly.
Present in the light of electric bulbs, computers, smartphones, and other gadgets, this type of light stops your brain from releasing hormones that make you sleepy. People who are exposed to blue light 10-12 hours before bedtime are less likely to fall asleep within 30 minutes.
Follow the Sleep Schedule
If you have insomnia, then try getting good sleep twice a day – once at night and once during daytime naps. The midday nap will help you be more awake in the afternoon when you have many obligations. If possible, do not take too short or too long naps because both can have harmful consequences on your health.
When Evening Falls, Have Your Dinner Early
It is better to make your dinner 2 hours before you go to sleep. Your brain needs to get the message on time that it is time for bed and stop producing some stimulating hormones that keep your mind working.
Do not eat just before going to sleep because the food will take hours to digest, and your body and mind will be busy during that time.
The More Natural Light You Get, The Better Sleep You Have
The sunlight helps you produce serotonin which boosts you up in the morning and makes you feel good during the daytime. If possible, try spending 10 minutes outside when day breaks. This will activate all of your cells responsible for maintaining your body’s clock. Moreover, this short walk will help lower blood sugar levels hence combating obesity and helping lose weight at the same time.
Do Not Eat Chocolate or Drink Coffee Late at Night
Both chocolate and coffee contain caffeine which is a stimulant. Although it can keep you feeling alert, too much of this substance can disrupt your sleep cycle. If you find yourself having difficulty sleeping, avoid eating or drinking anything that contains caffeine five hours before going to bed.
Eat More Chicken and Fish
According to a study presented at the Experimental Biology conference, fish and poultry contain an amino acid called tryptophan which helps produce serotonin. Serotonin is what makes you feel happy and relaxed hence helping you get better sleep. You can also find this nutrient in soybeans, bananas, nuts, seeds, oats, and beans, among other foodstuffs.
Make Sure your Room is Cool
Experts recommend setting your room temperature between 65°F (18°C) and 70°F (21°C). Anything hotter than this will make it difficult for the body to cool down, thus making it hard for one to rest. If you cannot afford an air conditioner, consider using a fan to blow cool air into your room.
This is the time when you should take care of your teeth. You need to brush and floss them. Good luck! The truth is that not many people do this, but it would be wise if you did so. Brushing and flossing regularly will help your teeth stay healthy. If there is food left in between your teeth, you might have a bad tooth. Plus, it can make it hard to chew.
When to Go to Sleep
Experts say that you should go to bed before 11:30 pm. This is because at this time people usually are less active. This will make them feel tired and relaxed, so they can fall asleep quickly. Going to bed late will increase the chances of one having trouble sleeping or waking up early in the morning.
How Much Sleep do we Need?
Everyone has different sleeping needs. The person’s age, what they do in their life, and how healthy they are can change how much sleep they need. Generally, people need to sleep for 7-9 hours every night. But if you need more than that, then it is okay to get that much sleep. It is not good if you work more than 9 hours. You can get things like obesity, diabetes, cancer, and high blood pressure. These are bad for your health.
How does Sleep Boost the Immune System?
One of the most basic functions of our immune system is to remove waste products from our bodies. When we sleep, the blood supply to almost all major organs increases. This includes lungs and kidneys, which are involved in cleaning. When you sleep, deep sleep happens.
You need to go into a deep sleep for the organs in your body to work well. When you go into a deep sleep, more blood comes to the organs in your body and they get better at getting rid of waste than when you’re awake.
By eating the right foods in the right amounts, exercising, and getting enough sleep each night, you can improve your health. You know how to make your immune system stronger against infections, so I am sure that you will not get sick anymore.
I hope I have provided you with some good information on boosting up your immune system through a healthy diet. If you liked my blog, please do share it with your friends and family. Thanks for reading!