3 Simple Ways to Improve Your Immunity and Get More Sleep Tonight

March 24th, 2017  /   Articles

You may think you’ve tried everything under the sun to help you sleep better—you bought a plush sleep mask, tried meditation, and have even tried hypnosis! With everything you’ve attempted, you still can’ find the answer to your sleep woes. The best remedy may also be the simplest too. And it’s all based on a tiny powerhouse known as your immune system. That super force within your body is a complex system that works to keep germs at bay and fights hard to help you sleep. When your body is sick, your sleep can be disturbed because your immune system is busy fighting off the foreign invaders. These three simple ways to boost your immunity will help ensure your body gets the rest it needs.

Healthy Amounts of Sleep

First, you’ll want to make sure you get enough sleep each night. Research proves that when you aren’t rested, it’s harder for your immune system to function properly. Throughout the night, your immune system talks to your brain about what’s going on with your health through a system of neurotransmitters and hormones (often referred to as the interactive brain-cytokine system). When you’re sick, the pathways get interrupted, and it can throw off your circadian rhythm. As a healthy adult, you should be shooting for between 7 and 8 hours of sleep each night to feel well-rested and better fight off disease.


Secondly, you’ll want to find ways to cut the stressors out of your daily life. Stress can affect your immune system and in turn, your ability to sleep at night. If you’re feeling the pressure of anxiety in your life, it can trigger an immune response that keeps you from getting quality sleep that you need to feel rested. Try finding a hobby, reading, or taking a nice bubble bath before you tuck into bed.

Boost your Diet

Finally, make sure you include some immune-boosting foods into your diet. Foods that help your immune system function properly are spinach, yogurt, garlic, broccoli, almonds, and ginger. These foods work because they contain vitamins and minerals needed to help your body build up its immunity. By giving your body the right help, your immune system can have the nutrients it needs to boost your protection from illness.

Who knew that your immune system worked directly with your brain while you sleep? Through understanding this complex system and providing your body with the sleep, stress removal, and fuel it needs, you’ll be improving your immunity and getting better rest in no time.

“How (and Why) the Immune System Makes Us Sleep”. Nature Reviews Neuroscience. www.nature.com/nrn/journal/v10/n3/abs/nrn2576.html?foxtrotcallback=true.
“Bidirectional Communication between the Brain and the Immune System”. Nuero Immuno Modulation. www.researchgate.net/profile/Dianne_Lorton/publication/6129904_Bidirectional_Communication_between_the_Brain_and_the_Immune_System_Implications_for_Physiological_Sleep_and_Disorders_with_Disrupted_Sleep/links/0deec53c419e6f188c000000.pdf.
“Sleep and Immune Function”. US National Library of Medicine, National Institutes of Health. www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/.
“Stress and the Aging Immune System”. Research Gate. www.researchgate.net/publication/8683153_Stress_and_the_aging_immune_system.
“Nutrition and the Immune System: an Introduction”. US National Library of Medicine, National Institutes of Health. www.ncbi.nlm.nih.gov/pubmed/9250133.