When talking about how to build immunity naturally, the vital role that sleep plays in maintaining a strong immune system can not be understated. You can be doing everything right with your diet and supplements, but if your sleep is not on point, your immune system will suffer.
Getting Enough Sleep
It's important to aim for at least 7 to 8 hours of sleep per night, with the hours before midnight being the most beneficial. It is best to be in bed before 10pm. If you're having trouble getting to sleep or waking up during the night, it's important to look at your diet and lifestyle.
Important factors that can impact your sleep
Drinking too much caffeine through the day - avoid caffeine up to 6 hours before bedtime
Taking other stimulants before bedtime - avoid sugar, chocolate, cacao, green tea and other stimulants late at night
Exposure to blue light - limiting usage of smartphones and devices up to two hours before bed can help.
Exercising before sleep - gentle exercise at night may be okay, but if it is too intense, it can have the opposite effect by stimulating the nervous system too much.
Improving Sleep Quality
To improve the quality of your sleep, focus on your sleep hygiene. This starts by having a dark, quiet room. Using blackout curtains is a good way to make sure there's no light coming in which will inhibit melatonin. If there is too much noise coming from outside of your room, maybe try soft moldable ear plugs to block out the noise.
Taking certain herbs and supplements may also help you improve your sleep quality.
Supplements that can improve sleep
Magnesium Glycinate or Citrate
Valerian
Melatonin
Passionflower
GABA (Gamma-aminobutyric acid)
Additionally, practising calming techniques such as slow diaphragmatic breathing or meditation before bed can help calm your nervous system and make it easier to fall asleep.
Maintaining a Sleep Routine
The body thrives on routine, so it's important to establish a consistent sleep schedule that is in harmony with your circadian rhythm. Getting up early and exposing your eyes to natural light is a good start. This may be a struggle at first, but after a few weeks or a month, your body will start to get used to it. The key is to go to bed and wake up at the same or similar time every day.
The Last Word
Sleep is an essential aspect of maintaining a strong immune system. To build immunity naturally, it's important to aim for at least 7 hours of sleep per night, improve the quality of your sleep, and maintain a consistent sleep schedule. Remember to avoid caffeine, sugar, and other stimulants late at night, limit your exposure to blue light, and practise calming techniques before bed.
If you have any questions about how you can improve your sleep naturally, contact Centred Fitness.