Getting quality sleep is one of the best ways to support your immune system and reduce stress and anxiety.
Researchers have found that people who get less than six hours of sleep are more likely to catch colds compared with those who get more than seven hours. Falling asleep and staying asleep isn’t easy for everyone, especially when our minds are racing in these uncertain times.
Practicing good sleep hygiene is just as important as washing your hands, and it can help improve sleep quality.
Good sleep hygiene habits include:
1. Avoiding caffeine, cigarettes, alcohol and other stimulants before bed or altogether.
2. Exercising regularly, but not right before bedtime.
3. Exposing yourself to natural light during daylight hours.
4. Avoid eating a big meal right before bed.
5. Avoid staring at your cellphone or other screens right before bed, try reading a book instead.
6. Don’t stress if you don’t have a good night’s sleep. Worry doesn’t help, and you can try again tomorrow night.
7. Create a bedtime ritual that sends cues to your mind and body that it’s time to go to sleep. We love making a warm Calming Adaptogen and Hemp Cloud tonic with oat milk, doing self massage with lavender oil, and putting on our herbal silk sleep mask.
8. Keep a pad or paper and a pen or a journal next to your bed if you need to jot down any thoughts that come up that you don’t want to forget.
9. If possible try to wake up without an alarm clock. Allowing your body to wake up naturally improves sleep quality. This isn’t always possible but maybe a silver lining of working from home.
Every day is a good day to practice good sleep hygiene, but especially when you need to bolster your immune system.