Get proper sleep for Health and Immunity

Getting enough sleep is essential to maintain a proper overall health and strengthen your immunity to avoid diseases and illnesses. People need between 7-9 hours of quality sleep each night to allow the body to properly function and achieve the following:

- Cellular Repair and Regeneration: During sleep, the body undergoes essential repair processes, including tissue growth, muscle repair, and protein synthesis. Sleep is also when the immune system releases cytokines, proteins that help fight infection and inflammation.

- Cognitive Function and Emotional Balance: Adequate sleep supports cognitive functions such as memory, problem-solving, and decision-making. It also helps regulate emotions, reducing the risk of mood disorders like anxiety and depression, which can negatively impact overall health.

- Hormonal Balance: Sleep plays a crucial role in regulating hormones that affect appetite, stress, and metabolism. Lack of sleep can disrupt these hormones, leading to weight gain, increased stress, and a higher risk of chronic diseases like diabetes and heart disease.

Recommendations to sleep better:

- Maintain a Consistent Sleep Schedule: Going to bed and waking up at the same time every day helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.

- Create a Restful Sleep Environment: Ensure your bedroom is dark, quiet, and cool, and invest in a comfortable mattress and pillows. Avoid screens at least an hour before bed to improve sleep quality.

- Limit caffeine intake: do not drink more than 400 milligrams of coffee per day. This is equivalent to about 4 cups of brewed coffee. In addition, since caffeine has a half-life of about 5 hours -meaning it takes around 5 hours for your body to eliminate half of the caffeine consumed - it’s advisable to stop consuming caffeine at least 6-8 hours before bedtime. For example, if you plan to go to bed at 10:00 PM, your last cup of coffee should be consumed no later than 2:00-4:00 PM.