Don’t overlook this important immune booster

Things are heating up again here in Israel. And I don’t just mean the weather.

The number of corona cases continues to climb. There are new government restrictions every day.

So much uncertainty. So much unknown. So much to worry about.

Yet we can’t allow ourselves to be drawn into the downward spiral  of stress/anxiety. It’s not productive. And it can impair our immunity.

I like to focus on the things that I can control and try to let go of the things beyond my control.

So (in addition to wearing my mask and washing my hands)  I’m focusing on keeping myself in the best health possible.

I’m working on maintaining a strong and resilient immune system.

Getting a good night’s sleep might be the number one ingredient for maintaining a healthy immune system.

Studies show that people who don’t get enough sleep or quality sleep are more likely to get sick after being exposed to a virus. Lack of sleep can also affect how fast you recover if you do get sick.

How does this work?

Sleep deprivation can lower infection fighting antibodies and slow the production of immune protective cytokines. These cytokines – proteins that target infection and inflammation – are produced and released to circulate in the body during sleep.

Getting enough sleep is essential for maintaining a strong immune system.

So how much sleep is enough sleep?

Sources consistently say that adults need 7-8 hours of sleep at night.

If for some reason that is difficult for you to achieve – you can try adding in a 20-30 minute nap during the day.

Here are some of my favorite sleep tips to help you get some shut-eye:

• Aim for a set bedtime and wake up time every day
• Don’t ingest caffeine after 2 pm
• Don’t eat or drink alcohol within 3 hours of bedtime
• Exercise in the morning; don’t exercise within 4 hours of bedtime
• Get sun exposure during the day; best in the morning
• Create a relaxing bedtime routine which includes powering down electronics. In fact it’s best if you can leave the devices outside the bedroom or put them in airplane mode
• Use the remembering-the-breath technique I shared a few weeks ago: get into bed, turn out the lights, and begin to focus on your breath. Simply count each breath starting from the number 30 (or a different number of your choosing) working backwards until you get to 1.

Pleasant dreams!