When it comes to your well-being, functioning with too little sleep is not something to brag about. While more sleep won’t necessarily prevent you from getting sick, a lack of sleep could adversely affect your immune system and lead you susceptible to a bad cold or case of the flu.
Without sufficient sleep, your body makes fewer cytokines. Cytokines are a type of protein that targets infection and inflammation, effectively creating an immune response. They are both produced and released during sleep, so if you skimp on shut-eye you miss out on both. Chronic sleep loss even makes the flu vaccine less effective by reducing your body’s ability to respond.*
Here are some strategies to help you get the recommended seven to eight hours of sleep at night and keep you at your 100% this season:
- Have a relaxing bedtime ritual.
- Go to sleep and wake up at consistent times.
- Limit your caffeine intake.
- Optimize your bedroom for sleep.
- Limit blue light exposure before bed.
- Cultivate your body’s innate capacity to heal and find sleep.
Have a relaxing bedtime ritual.
Set an alarm on your phone 30 minutes prior to your bedtime to do whatever relaxing ritual works best for you. This could be meditation, breathing exercises, reading, or anything else that calms you down.
Go to sleep and wake up at consistent times.
If you need to catch up on sleep, take a nap. This will impact your sleep-wake cycle less than sleeping in.
Limit your caffeine intake.
Caffeine should be limited to the first few hours of the day. Taking caffeine within 12 hours of sleep can negatively impact your sleep cycle.
Optimize your bedroom for sleep.
The best temperature for sleep is in the mid 60-degrees Fahrenheit. Make sure that your room is fully dark, since light interferes with your sleep cycle.
Limit blue light exposure before bed.
Instead of winding down with electronic devices, try listening to music or reading a book. Research shows that exposure to blue light suppresses the production of melatonin more than any other type of light.
Cultivate your body’s innate capacity to heal and find sleep.
Investigate natural sleep solutions, such as our Healist Advanced Natural Sleep Drops that support your body’s natural processes. Healist Sleep Drops contain U.S. grown organic broad spectrum hemp extract + clinically backed active natural ingredients such as Valerian Root, L-Theanine, lavender and chamomile to promote a healthy sleep cycle.** We do not include any synthetic ingredients, such as the melatonin found in many sleep aids, as this can disrupt your body’s natural melatonin production and lead to future restless nights.
Apart from ensuring you get the sufficient seven to eight hours of sleep a night, it’s also important to practice consistent wellness strategies throughout the season. This includes consistently washing your hands with soap and water for at least 20 seconds, avoiding large gatherings or close contact with people who are feeling sick, and getting an annual flu shot.
Remember, if you do come down with a cold or the flu, your body will be able to recover much faster if you’re well rested.
*Sourced from National Sleep Foundation **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to treat, cure or prevent any diseases.