How to Boost Your Immune System and Sleep Better

Your immune system silently ticks away, keeping you healthy every day by combating germs and annihilating free radicals. When your immune system is overwhelmed, it leaves you open to picking up colds, touches of flu, and other viruses. 

Keeping your immune system strong is easier than you think, by adjusting your lifestyle choices, improving your sleep hygiene techniques, and taking supplements could bring a more robust immune system. 

Let’s learn how you can boost your immune system and sleep better.   

What Are the Symptoms of a Weak Immune System? 

  • High stress level 
  • Always have a cold 
  • Frequent infections such as tonsillitis, pneumonia, or ear infections, etc
  • Take more than one course of antibiotics per year
  • Constantly feel tired
  • Digestive problems 

Does Sleep Deprivation Affect Your Immune System?

Absolutely, as you sleep, your body repairs itself, it stores memories and replenishes your immune system. Your body needs sleep to function effectively and keep your immune system strong. Insomnia and other sleep disorders interrupt the delicate balance within your body. When your body is battling a virus, it must have rest, water, and nutritious food to fuel recovery.     

How Diet Affects the Immune System

Indulging in a glass or two of wine, and eating chocolate, or red meat on occasion is not going to negatively impact your health. However, a total disregard for your diet does lower the immune system because overindulging in alcohol, junk food, smoking, and lack of exercise lowers the immune response due to a lack of nourishing food. 

‘Let food be thy medicine and let medicine be thy food’. Quality nutrition doesn’t mean only eating organic food, quality nutrition means having a well-balanced diet, high in fiber, protein, leafy greens, and clean water. 

A healthy diet provides your body with virus-fighting vitamins and minerals, keeps your body strong, and helps you sleep at night. Engaging in exercise every day and enjoying the fresh air along with a healthy diet ensures a robust immune system and a healthy mind. 

How Stress Affects the Immune System

The stress hormone cortisol suppresses the immune response when you enter fight or flight mode. If you’re living with an anxiety disorder, your immune system spends a lot of resources fighting this response and when your body is invaded with antigens, it’s depleted and has very little strength left over to protect you. 

Unhealthy coping mechanisms such as drinking and smoking begin, exacerbating symptoms further. 

Learn how to boost immunity from viruses, here

How to Strengthen the Immune System

  • Get plenty of sleep
  • Eat more green vegetables and protein 
  • Take a probiotic for healthy gut flora 
  • Exercise at least 3 times per week 
  • Drink plenty of water 
  • Limit sugar and junk food 
  • Don’t smoke and limit alcohol intake 
  • Try yoga and meditation to destress 
  • Get enough vitamin C, D, and B vitamins 

How to Sleep Better When Your Immune System Is Weak

When your immune system is run down you’re more susceptible to picking up colds and flu. Relaxation is crucial to getting good quality sleep and sleep is crucial to a healthy body. Start by creating a sleep schedule that you can stick to and get at least 8 hours of sleep per night. 

As you sleep, your body is repairing itself and strengthening your immune system. Help it out by eating plenty of vegetables, protein, and fruit. Drink lots of water to flush out toxins and limit the amount of stress in your life. Stress has a huge impact on health and weakens the immune system. Try some yoga and meditation that will relax your mind and body.