Are you looking for something to support your immune system easily and inexpensively as the time of autumn viruses approaches? The right solution is right in front of you every day: the task of getting a good night’s sleep the next day.
The main benefits of a good night’s sleep
- Supporting the body’s proper immune responses.
- Fresh appearance and slower aging.
- Easier maintenance of an adequate body weight.
- Enough energy and better coping with stressful situations.
If you get enough quality sleep, you will see it in yourself and others will see it in you. At the same time, you’ll feel good and, in the long run, you’ll especially appreciate the health benefits of sleep – you’ll be better able to resist infections or at least deal with them more easily.
How long and how well you sleep
The main parameter of a good night’s sleep is its length – although the need for it is individual, it should not deviate too much from the range of 6 to 9 hours. If you need to sleep longer, look for the cause of excessive fatigue in an inappropriate lifestyle (too much physical activity) or in a hidden health problem. Significantly shorter sleep times may not be sufficient for the necessary recovery. Good quality sleep should also not be too interrupted – if you wake up frequently at night or find it very difficult to fall asleep, you will again need to look for the cause.
Some simple rules are all it takes to get a better night’s sleep. For example, alcohol before bed is not the best idea. Even though it may make you feel like you’re falling asleep better, it’s not a healthy ritual. Instead, try a cup of lemon balm tea, which will bring a welcome calm and relaxation. But be careful with other herbs. Like caffeinated drinks, they might have a rather stimulating effect, which is not desirable before bedtime. Also avoid a too full stomach. The body is primarily meant to regenerate, not digest, during sleep. But you won’t sleep well with a growling stomach. A light dinner at least 2 hours before bedtime is optimal. Also pay attention to the mattress you sleep on and replace it with a new one if necessary. Also try to create a comfortable environment to sleep in – a cosy and well-ventilated bedroom will transport you to dreamland more easily and will also be a nice place to wake up in the morning.