The Ultimate Immune Booster: Sleep

A good night's sleep is a gift to yourself. If you are exposed to any contagion—viral, bacterial, fungal—you want your immune system to work perfectly. The best thing you can do to improve your immune system is to structure your life and create a supportive environment in which you can get seven to eight hours of solid sleep every night.

According to the US Centers for Disease Control:

“A third of US adults report that they usually get less than the recommended amount of sleep. Not getting enough sleep is linked with many chronic diseases and conditions—such as type 2 diabetes, heart disease, obesity, and depression—that threaten our nation’s health. Not getting enough sleep can lead to motor vehicle crashes and mistakes at work, which cause a lot of injury and disability each year. Getting enough sleep is not a luxury—it is something people need for good health. Sleep disorders can also increase a person’s risk of health problems. However, these disorders can be diagnosed and treated, bringing relief to those who suffer from them.”

The CDC publishes a list of useful sleep resources, including information to help you find a sleep specialist who will help diagnose and treat any disorder which limits your ability sleep restfully through the night.

I have evaluated a variety of sleep aids, in several categories. My favorite sleep assistants are described below.

To minimize interruptions, it's a good idea to turn off wifi and place your mobile phones and tablets into airplane mode. Your alarm will work, but you will minimize electromagnetic interference.

To fully shield my phone, I use these Faraday bags to shield all signals that my phone may emit. To shield my tablet and my laptop computer, I use a larger Faraday signal isolation bag.

In the hour or so before I go to sleep, I take melatonin and magnesium. I’ve read a great deal of advice about the benefits of high dosage melatonin, and plan a trial addition to my night time regimen soon.

Magnesium, an essential mineral that is often deficient in adults. Insomnia is a common symptom of that deficiency, and by maintaining healthy levels people sleep more soundly and deeply.

In addition, I spray a mist of essential oils on to my pillows, and keep a comfy sleep mask at hand in case there is a source of light bothering me.