Have you ever noticed the effects your body takes when you don’t get enough sleep at night?

Some signs you know right off the back are dark puffy eyes, weight gain, and acne. Did it ever cross your mind how lack of sleep can affect your immune system?

Leading you to wonder….

 

“Why is Sleep Important For a Healthy Immune System?”

As you sleep your immune system goes through major events. Your stress hormones drop, allowing your melatonin levels to raise. During this time, your melatonin hormones begin a search to repair any damaging cells. In return, this gives your immune system a chance to attack viruses and bacteria.

When you do not get enough sleep at night, you’re not allowing your body to do its job. Sleep is important if you want to have a healthy immune system. Lack of sleep leads to your body becoming accessible to catching the slightest cold.

 

How Much Sleep Do You Need

According to the National Sleep Foundation (NFT), adults between the ages 26-64 need at least 7-9 hours a night for a healthy immune system. Many adults in America get half this amount of sleep every night.

A recent study shows adults who receive 6 hours and less a night are more likely to get sick than adults who sleep more.

To tie this all in….. Sleep and the immune system go hand in hand. They’re best friends….

To gain a healthy immune system, you need proper sleep at night. This post will show you how to achieve better sleep to boost your immune system.

 

How to get Better Sleep Better to Boost your Immune System

 

1 . Create a Nighttime Routine

 

 

 

 

 

 

A nighttime routine is a system you do each day to help organize yourself and ease stress. Remember, stress keeps you from sleeping at night in return, harms your immune system.

Before bed, do what you need to do to set yourself up for a simple morning. Once you’re done organizing your morning, you can do something relaxing to help you get ready for bed.

 

2 . Eat Foods That’ll Help You Sleep

 

 

 

 

 

 

You know you need to eat healthy to get good sleep and to boost your immune system. But did you know you can eat certain foods to help release melatonin before bed?

Yes, there are certain foods that release mealtime into your body. Helping you sleep better at night and get the right amount of rest. These foods will help you sleep better at night:

  • Kiwi
  • Almonds
  • Fatty Fish
  • Tart Cherries
  • Chamomile and Passionflower tea

Note: Chamomile tea also boosts your immune system!

 

3 . Use Supplements and Herbal Teas for Sleep

 

 

 

 

 

 

Speaking of tea…. I must admit to how much I love it! Switching your addiction from coffee to tea can give you a boost of health. Drinking herbal tea helps boost your immune system, and certain ones can help with your sleep. I already mentioned two (Chamomile tea and Passionflower tea). Here are other teas you can try before bed:

  • Valerian root
  • Lavender tea
  • Lemon Balm

 

Melatonin Sleep-Aid Supplements

Your body produces a hormone called melatonin. This hormone lets your body know it’s time to sleep. Though many people struggle to produce enough melatonin leaving them having restless nights. There are melatonin sleep aid supplements that’ll help relax your body enough to go to sleep.

 

4. Learn How to Manage Your Stress

 

 

 

 

 

 

You need to learn how to manage your stress . Stress causes inflammation, which imbalances the immune system.

Keeping you from sleeping at night and ruins your immune system. Some healthy ways you can relieve your stress: exercising, meditating, yoga, and breathwork.

 

5. Exercise Before Bed

 

 

 

 

 

 

Everyone wants to exercise, to lose weight. Instead, start exercising to help you sleep better at night. Exercising in the afternoon raises the temperature in your body. This creates a body-heating effect. The drop in the temperature allows your body to rest at night.

You know what! Your exercising routine doesn’t have to be you slaving away. Start by doing low-pact exercises such as walking and yoga before bed.

 

6 . Practice Sleep Hygiene

 

 

 

 

 

 

What is sleep hygiene? Well, I’m so happy you asked.

Sleep hygiene is creating an environment and habits to help you sleep. You set your bedroom meant only for sleeping and before bed you develop habits to help you sleep. Some ways you can develop good sleep hygiene are:

  • Have a regular night time routine
  • Unplug from electronics
  • Have clean bedding and sheets
  • Cut down on caffeine in the afternoon
  • Use essential oils such as Lavender

 

Remember: 7–8 Hours of Sleep a Night for a Healthy Immune System

The best way to boost your immune system is by getting proper sleep every night. Yes, it’s hard because of the fast-paced world we live in. Allowing your body to rest and do its job will reward you in the long run.