How To Boost Your Immune System Before Bed
Try these simple tricks in the evening to raise your body’s natural immune response to disease!
Studies make it clear that your sleep quality is directly tied to your immune health. Sleep well, and you raise your body’s natural defenses. Deprive yourself of sleep, and your immunity will be compromised and less effective at protecting you from sickness.
But it’s not the only thing you can do…
In fact, there are a lot of things you can do at night to not only improve your sleep quality, but raise your body’s immunity as well.
Here are a few effective immune-boosters you should include in your evening:
1. Go For a Short Walk
Exercise is an amazing immune-booster!
Moderate exercise (including jogging, brisk walking, swimming, and cycling) can all help to raise your natural defenses and boost your immune system’s effectiveness at combatting disease. Even after just ONE session, you’ll notice a visible change in your immunity.
You don’t want to do very vigorous exercise in the evening, as that will wake you up and kick-start your metabolism. But some light exercise—like a walk, a short run, a swim, or low-intensity cycling—can help to tire you out and get you in the mood for bed. It’s a win-win because you’ll not only have an easier time falling asleep, but you’ll give your immune system a boost.
2. Relax and Meditate
There’s a very clear link between stress and a dampened immune response. Combatting stress is vital to get your natural defenses back up to full capacity. After dinner, spend a bit of time in the evening relaxing, engaging in activities that help to de-stress your mind and body. Do a puzzle, read a book, watch something funny on TV, or play games with your kids.
Once you’re feeling relaxed, get to a quiet place and spend ten to fifteen minutes meditating. If you find it easier, meditate before going to bed, and use it to help you fall asleep more easily. The combination of relaxing activities and meditation practices will help to combat stress and prevent it from dampening your immune system.
3. Have a Probiotic Snack
Did you know that most of your immune activity takes place in your gut? That’s right: the majority of the invading threats your body has to deal with comes in via the food you eat and the liquids you drink.
Eating more probiotics can be a good way to boost your natural immunity by giving your beneficial gut bacteria the reinforcements they need to defend your intestines.
After a day of eating healthy, it’s a good idea to end with a probiotic snack. Yogurt that contains active cultures is definitely the best snack, but you can try kefir, cottage cheese, or kvass. Just don’t have a cup of kombucha at night—the green or black tea used as the base for fermentation will keep you awake.
Note: Eating a lot at night will keep you awake, as your body will need to digest the nutrients. Have a very small snack—no more than 200 calories—that will be easy on your digestive system.
4. Limit Alcohol
Many of us like to have a glass of wine or a cold drink in the evening. After a long day of work, it’s a great way to relax and unwind.
Unfortunately, alcohol can have a negative effect on your immune system. Drinking a lot before bed can actually reduce your body’s ability to protect you from disease.
That’s not to say that you should cut out all alcohol. Having one or two drinks shouldn’t cause a negative effect—or, at least not severe enough that you should be worried.
However, limit yourself to having no more than two drinks, and try not to drink more than three to four nights a week. The less you drink, the less negative impact alcohol will have on your immune system.
5. Get Clean
The best thing you can do to protect your immune system is to eliminate exposure to germs and bacteria. How do you do that?
Simple: clean yourself and your surroundings.
Spend a few minutes cleaning the areas where you spend most of your time: the dining room, living room, and bedrooms. Use disinfectant to wipe off surfaces where pathogens might be present.
Once you’ve given your house a clean, it’s time to clean yourself. Take a shower to wash off the particles you were exposed to throughout the day—everything from air pollution to germs on your cell phone to outdoor contaminants. Finish with a thorough wash of your hands. That way, when you climb into bed at night, you can do so knowing you’re as clean as possible!
6. Have an Immune-Boosting Tea
Tea can be an amazing evening remedy to help you calm down and relax after a long, stressful day. It’s also an excellent way to get nutrients that will boost your immune system.
• Berry tea is loaded with Vitamin C and antioxidants, and will help to fight off colds and the flu.
• Lemon tea is another amazing source of Vitamin C. It will boost the production of white blood cells to help you fight off infections.
• Turmeric tea has antioxidant and anti-inflammatory properties that make it an amazing immune-booster.
• Ginger tea will reduce swelling, soothe any indigestion, and give your natural defenses a powerful boost to protect you from disease.
• Licorice root tea can raise your immunity by supporting your adrenal glands, preventing vulnerability to attack.
These natural teas will all be soothing, comforting remedies before bed.
You should also consider our Pure Immunity Tea as an addition to your evening immune-boosting routine. Made with exclusively organic ingredients, the tea packs 23 superfoods into a single tea that can eliminate toxins, boost your energy, fight aging, reduce stress, boost your mood, and, most important of all, fortify your immune response.