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6 things this immunologist does every night to sleep better and boost her immune system


More than two years after the emergence of a pandemic, we’re still struggling with outbreaks of Covid-19 — and that means building and maintaining a strong immune systemIt should be considered a priority.

Functional medicine physician and immunologist, I remind patients every day that sleep is the best preparation for fighting infection.

Your stress hormones will rise if you don’t get enough sleep can experience dysregulationHow it affects your gut health, and weight. immune defense.

Sleeping: You can power down your body and boost your immunity system.

High-quality sleep requires more than just exercising. Some patients go to the gym daily and are willing to make some sacrifices, such as cutting out alcohol or sugar. still can’t get great sleep.

Actually, it is a staggering 50 million AmericansThose who suffer from a sleep disorder of any kind, one in three adults in the U.S.Do not sleep less than seven hours a night.

Unfortunately, this is negatively affecting our overall health. Not only does it make us tired, but also causes sleep deprivation. inflammationThis increases the likelihood of getting sick. This has happened before. linkedTo higher rates of hypertension and heart disease.

What to do to improve your sleep quality

Good news: Sleep is a priority once you make a conscious effort to get enough sleep. immune system can rebound quickly.

These are the six things that I do each night in order to get a restful night.

1. Reduce your spending on digital devices

It’s possible to be surprised at how much time your spend on the internet, scrolling through social media and watching television. When you are honest about the time you spend on these activities, it’s time to look at ways that you can make more time for sleeping.

It is also a good idea to keep your computer and phone in the same drawer every night. The experts in human behavior know that foundBeing able to create a healthy lifestyle is more than just having willpower.

2. You can create a perfect environment for sleep

The bedroom is your sleeping place. It doesn’t take much to make your bedroom a sanctuary. It’s enough to have a soft, comfortable bed and high-quality pillows.

Black electrical tape can be used to cover indicator lights that are located in your bedroom. Blackout curtains are best for bright streetlights. To drown out traffic noises, you should use white noise machines.

Make sure that your bedroom has a cool temperature. This is the ideal temperature to sleep. around 65 degrees FahrenheitOr 18.3° Celsius

3. Before bed, calm your mind

Insomnia is often caused by ruminating about things that haven’t happened — or may never happen.

Writing a journal is one way to soothe your mind before going to sleep. Writing down all your worries helps you to process them has been foundTo help you get rid of stressors and keep your mind clear so that they don’t wake you up in the morning.

You can also try breathing exercises. The 4-5-7 breathing technique is useful when I feel anxious, worried, or excited.

  1. Relax and place your tip of tongue at the roof of you mouth, near the top of your front teeth. Breathe out calmly.
  2. Breathe in through your nose until you reach a silence for four seconds. Next, take a deep breath and hold it for seven seconds. Finally, breathe out through your mouth for eight counts.
  3. For a total four-round cycle, repeat the process three times more.

4. Magnesium can be used to create new experiences

Magnesium, because of its relaxation properties is commonly referred as the “relaxation” mineral. demonstrated abilityYou can use this to help you sleep better.

Although you can take magnesium supplements, I find that Epsom salt baths are my favourite way to get sleep. Epsom salt is primarily composed of magnesium sulfate. This mineral penetrates your skin and muscle and can cause a relaxing effect.

Soak in warm water for a few minutes. helps you fall asleep faster.

5. Use blue, light-blocking sunglasses

Your body can’t prepare for sleep if it is exposed to blue light. blocks a hormone called melatoninThis makes you tired.

Given the amount of blue light that is in my home (i.e. from tablets, smartphones, and computers), I find blue-light blocking glasses essential. You can wear these glasses has been shownYou can significantly improve your sleep quality, and even decrease the risk of falling asleep.

It best glassesThese lenses block blue-spectrum light at higher levels. They are usually yellowed or orange. The following are some of my favorite lenses: SwanswickHowever, glasses are not the only option. There are also many great prescription and manufacturer options.

6. Try some gentle stretching

Before bed, do some stretching and/or restorative yoga can helpWith anxiety, pain, high blood pressure and restless legs syndrome. A few simple poses will help. engage your parasympathetic nervous systemIt will help you to sleep more soundly.

Legs-up-the wall is a favorite pose of mine. The best thing about this is that it takes only five to ten minutes to make big changes.

Dr. Heather Moday Is a certified allergist, immunologist, and functional medicine physician. The author of the book, “The Immunotype Breakthrough: Your Personalized Plan to Balance Your Immune System, Optimize Health, and Build Lifelong Resilience.” Follow her Instagram @theimmunityMD and Facebook.

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