Editor’s note: This article is not medical advice. Talk to a doctor before taking supplements such as melatonin or magnesium; melatonin requires a prescription in some countries.
Getting good-quality sleep is essential for everything in life. Sleep improves your immune system, but it also improves how we perceive the things happening around us, as well as the decisions we make.
Speaking of the immune system, having a strong one is more important than ever these days, especially since Covid-19, when a strong immune system can make the difference between hospitalisation, death or getting through it as a passing illness.
There are many ways to build a strong immune system, from diet to exercise, but even with excellent nutrition and daily exercise, if our sleep fails us, we are back where we started. And unfortunately, because of our habits and lifestyle, sleep is damaged in a very high percentage of the population. So we are going to focus on improving sleep with several tips from immunologist Heather Moday.
How to sleep better to have a strong immune system and make better decisions
Dr Moday, author of the book The Immunotype Breakthrough, reminds us that although genetics, diet and exercise play a very important role in our body’s immune response, sleep is the most important factor.
Without adequate sleep, stress hormones can become dysregulated, affecting our weight, gut health and immune defences. And yes, our decisions too.
When you don’t get enough sleep, mental exhaustion means your brain doesn’t process information in the same way, so you may see a problem as more serious than it is, or make the wrong decision because you are tired.
In fact, one trick used by expert negotiators is to schedule an important sales meeting for the end of the day, when the other side is exhausted and eager to finish. They are more likely to be manipulated.
Sleep doesn’t only repair our body to make it more effective at fighting infections. It also repairs our brain in a kind of neural reformatting.
That’s why, when you switch off your body, your immune system switches on. Here are some tips for switching off both body and brain.
1. Cut down on digital devices
These days we spend a lot of time browsing the web, watching television and scrolling on our smartphones at every moment. The immunologist advises cutting these non-essential activities as much as possible and reallocating that time to sleep. Obviously, doing these things right before going to bed is not the best way to get quality sleep.
She also advises putting your phone and computer away in a drawer every night at the same time. Not all of us have indestructible willpower, but we can choose a healthier lifestyle by adopting certain habits. Setting a time limit for putting your electronic devices away is a good start. Once you’re in bed, you no longer need willpower to stop yourself scrolling on your smartphone.
2. Make your bedroom your sleep sanctuary
You don’t need expensive sheets or accessories. Dr Moday recommends only a comfortable mattress and soft bedding. If the electronic devices in your bedroom have indicator lights, she recommends covering them with opaque electrical tape. You will also need blackout curtains to keep out light from outside.
And if you can’t avoid some outside noise, such as traffic, it would be a good idea to use a white noise machine to drown it out.
Two of sleep’s biggest enemies are light and noise. As far as possible, keep them to a minimum.
3. Calm your mind before sleeping
Insomnia or poor-quality sleep is often caused by dwelling on things that haven’t happened and probably never will. Also by things that have already happened and that we can do nothing to fix. At best, we can fix them the next day, so the best thing is to rest enough to face our day.
An activity to relax the mind is recommended. Some people turn to watching a film or videos on their phone, which is precisely not the best option because of the way blue light interferes with our sleep quality.
The activity that will best help you fall asleep is reading. Breathing exercises help too.
4. If you still have trouble falling asleep, try magnesium
Magnesium is known as the relaxation mineral, thanks to its proven ability to combat insomnia.
There are also some melatonin supplements that include magnesium, which are ideal for building a rest habit for both body and brain. Once we have adjusted our cycle and have something of a habit, we can stop taking these supplements.
A warm bath is also recommended for a sedative effect.
5. Stretching
Dr Moday also recommends doing some stretches or yoga poses before bed, as they ease blood pressure and anxiety. Just a few poses can activate your parasympathetic nervous system and help you sleep better.
Featured image: Nicoline Tuxen, Public domain, via Wikimedia Commons.
