Boosting your immune system is one of the best ways to protect yourself from getting sick.
And since sleep is a natural immune booster, today I’m sharing some quick tips to getting your best health-promoting slumber.
HOW TO GET YOUR BEST SLEEP
Studies show that 7 hours of sleep per night is optimal and keeping your bedroom between 68 and 72 degrees is the most conducive to sleep.
Try to avoid blue light from your devices for at least an hour before bedtime. Blue light tells your brain that it’s daylight outside, which halts the production of melatonin, the hormone that regulates sleep.
The handy Night Shift feature on your iPhone automatically filters out blue light. Just go to Settings > Display and Brightness > Night Shift.
Melatonin is naturally produced in your body after your brain detects a dip in body temperature.
Taking a hot bath or shower right before bedtime elevates your body temperature and when you get out, your body temperature dips as it returns to normal, jump-starting melatonin production.
Studies have also found that your body temperature naturally starts to dip at around 11 pm to produce melatonin, making 11 pm an ideal bedtime for getting your best sleep.
Make sure that your bedroom is dark or wear a sleep mask, and wear earplugs if you’re bothered by noise.
Pink noise is a mix of high and low frequencies that is proven to induce sleep. Just download a pink noise app to your phone and enjoy a restful night.
Try to avoid caffeine, nicotine, alcohol, and exercising for 4 hours before bed. And avoid heavy meals for at least 2 hours before bed, but don’t go to bed too hungry, which can interrupt your sleep.
Keep naps short, 20 to 30 minutes max. Any longer than that will put you into a deeper sleep and you’ll be groggy when you wake up. Plus, it’ll be harder to fall asleep that night.
To regulate your sleep cycles, try going to bed at the same time every night, and waking up at the same time every morning, even on weekends.
When you can’t sleep, try just resting, which has been proven to be almost as beneficial as sleeping.
Throw out your noisy, panic-inducing alarm clock and calmly wake up to a natural sunrise alarm clock like this.
Instead of jumping out of bed in the morning, start your day off right. Take a few deep breaths, stretch, smile, and set some positive intentions for your day.