6 habits of bedtime who never fall sick
Send your immune system at high speed with these healthy habits.
Be Chronically subcontracted Can make a heavy price on your health - both physical and mental. In fact, research shows that sleep too little or poor quality sleep can affect your immune system, which makes you more sensitive to the disease if you are exposed to a virus.
"During sleep, your immune system releases proteins called cytokines, some of which help promote sleep," said the Mayo clinic . "Some cytokines must increase when you have an infection or inflammation, or when you are under stress. Sleep deprivation can decrease the production of these protective cytokines." They add that anti-infection antibodies and cells are reduced in people who get less than seven to nine hours of sleep per night.
If you find it difficult to repel the disease and believe that your sleep habits may be to blame, it may be time to take a page of the book of people who never fall sick. Read the rest to find out what habits of bedtime can keep the disease away and leave you as best you can, according to sleep experts.
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1 They create a relaxing environment.
Enter someone's room with a strong immune system, and you may notice some differences from yours. Experts say they have more likely to have a configuration conducive to a good night's rest. AE0FCC31AE342FD3A1346EBB1F342FCB
"It means a dark, silent and cool environment , "explain Ryan Sultan , MD, a adult psychiatrist certified on the board of directors , therapist and professor at Columbia University. "Exposure to light can disrupt the production of melatonin by the body, a hormone that regulates sleep. An uninterrupted sleep environment facilitates the body's natural repair processes, which play a central role in immunity and health global. "
Richard Prasad , a sleep expert and the founder and CEO of Sleep 365 , said you should consider your sleep environment as your "personal health command center". Lighting, temperature and sounds "must be optimized to promote high quality sleep," he says.
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2 They limit screen time before bed.
People who never get sick are also more aware of limiting screen time before bed.
"The blue light emitted by phones, tablets and computers can interfere with melatonin production. Adequate melatonin guarantees healthy sleep and has antioxidant properties that help protect cells from damage, improving body resilience against body against Pathogens, "says Sultan.
He recommends reducing screen time at least an hour before bedtime to allow your body to prepare for rest naturally. Hafiz Shariff , a sleep expert and the founder of the bedding brand Owl + Alouette , accepts and recommends reading or listening to music or a podcast during evening hours.
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3 They avoid large or unhealthy evening meals.
The way you eat in the hours before the bed can also determine the quality of your sleep. This is why people who rarely fall sick are more likely to follow a healthy diet and eat smaller portions in the hours before bedtime.
"A healthy diet is a huge factor in determining our quality of sleep and our general health. Eating a large meal before bedtime can make it more difficult to sleep because you always digest, just like a snack or a sweet drink," explains Shariff.
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4 They slow down their consumption of caffeine and alcohol.
Experts also note that people who remain healthy are much more likely to limit their alcohol consumption, especially in the hours preceding sleep.
There are two key reasons for this. First, the minimization of alcohol can lead to Less sleep disturbances , Studies show. Second, limiting your contribution can directly benefit your health while passing Deletion of your immune system .
Drinking coffee later in the day can also negatively affect your sleep. "Reduce your caffeine consumption in the afternoon and evening and avoid alcohol before bed," advises Shariff.
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5 They use relaxation techniques.
Sultan says that engaging in relaxation exercises such as deep breathing, progressive muscle relaxation or even meditation can help relieve transition to sleep.
"These practices improve the quality of sleep and reduce stress hormones in the body. High stress levels can weaken the immune system, so you strengthen your body's defense mechanisms by reducing stress," he.
"Chronic stress and anxiety are common culprits for sleep disorders," adds Naheed Ali , MD, a doctor and the main writer at Sleep bubble . "Mindfulness helps to alleviate this response to stress, promoting restful sleep."
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6 They establish a coherent sleeping schedule.
This last habit may seem obvious, but having a time to sleep and a waking time helps people budget their time to get the right number of total hours to rest.
"One of the first steps you should take to improve your sleep hygiene is to define a schedule; if you wake up and run at completely different times every day, it spoils your body clock and you will have more trouble To get to sleep and wake up in the morning, letting you feel tired for the day and affecting your overall health, "said Shariff.
"Try to go to bed, then wake up roughly at the same time every day, even when it's a weekend," he suggests. You will feel more rested and your immune system will be balanced, so you will never be sick (let's hope it!).
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