Now more than ever it’s important to keep your immune system in good shape. In addition to washing your hands frequently, getting enough exercise and managing stress better, the foods you eat and the quality of your sleep can also positively impact your immune system.
Sleep and the immune system are deeply connected, and the quality and quantity of sleep has a direct effect on your immune system. Your immune system works at its best when you receive the necessary quantity and quality of sleep, which is usually around 7 to 8 hours per day.
Below are three foods that not only boost your immune system, but also help you get better sleep:
- Fruits high in Vitamin C
Your body doesn’t store Vitamin C so be sure to get your daily dose from citrus fruits, strawberries, kiwis and red peppers. Vitamin C helps your body create virus-fighting antibodies, and studies have shown that people with higher levels of vitamin C have better sleep health than those with lower levels.
Kiwis are full of serotonin – the happy chemical – and when your brain builds up stores of serotonin, you can sleep better.
- Almonds and other nuts
Tree nuts reduce inflammation and the stress hormone, cortisol. When you stress less, you sleep better! Nuts are also high in protein, which is essential for T-cell function. T-cells protect the body against pathogens.
If youre looking for a late night snack, choose pistachios, almonds or walnuts because they contain more melatonin, a hormone which plays a role in your natural sleep-wake cycle.
- Plain Greek yoghurt
Plain Greek yoghurt contains calcium, probiotics, iodine, Vitamin B12 and Vitamin D. More and more studies are reporting that Covid-19 patients who have adequate Vitamin D in their system have a more than 50% higher chance of recovering from the illness. People with high levels of Vitamin D also sleep better.
When is the right time to eat for better sleep?
You may have learned that snacking close to bedtime is bad, but there is more to it. The latest science reveals that what you eat for dinner and when you eat also makes a huge difference to your sleep.
Consuming carbohydrates with a high glycemic index four hours before bedtime, such as white rice and pasta, could reduce the time it takes to fall asleep. Research by the American Journal of Clinical Nutrition explains that this is because carbohydrates could increase the level of serotonin in your body, which is known as a “wellness chemical” with sleep-inducing effects.
In addition, pay attention to these tips:
- Don’t eat too much or too little so that hunger and indigestion keep you awake
- Eat predominantly easily digestible carbohydrates, and not too much fat
- Avoid stimulating food or drinks, such as chilli and coffee
Your best sleep partner – A comfortable mattress
Of course, when it comes to sleep and your immune system, if you have an old, lumpy mattress it doesn’t matter what foods you eat – nothing can outsmart an uncomfortable mattress. If your mattress is more than eight years old, or if you’re waking up tired with aches and pains, it’s time to consider investing in your sleep with a new Sealy mattress. Nothing says you’re committed to better health more than replacing your old mattress with a new, comfortable bed developed in cooperation with orthopaedic surgeons.
Sealy mattresses take style and comfort to the next level with a grey and black colour palette, premium design elements and state-of-the art engineering. All Sealy mattresses are made with Sealy Posturepedic Technology, which is proven to deliver support and comfort, providing back and body alignment to ensure a comfortable, healthy night’s sleep.