21 Ways to Boost the Immune System with Sleep Checklist

  1. Develop a sleeping routine that prepares your body for rest each night.
  2. Decide what time you want to go to bed. For the best sleep, I recommend around 9:00—10:00 pm, before cortisol levels start to build up at midnight.
  3. Make sure the bedroom temperate is comfortable for you. Ideally sleep at a temperature that is slightly cooler than your body temperature.
  4. Have a warm bath to relax your mind and body and prepare you for sleep. Take it up a level, add 1 cup of Epsom Salts to enhance muscle relaxation.
  5. Eating a small amount of protein before going to bed may help you sleep through the night. An example of the amount and protein—one mouthful of chicken.
  6. Spray lavender in the bedroom 10 minutes before going to bed.
  7. Is the room dark enough? If not, wear a sleep mask.
  8. If noises are bothering you consider earplugs, white noise from a fan or soft relaxing music playing in the background that you can go to sleep too.
  9. Limit daytime naps to 20-minutes or less. Longer naps can interfere with your normal sleep cycle — circadian rhythm.
  10. Don’t work in bed. It is a place to rest and sleep.
    Are the sheets clean, fresh, and is the bed made correctly?
  11. Limit alcohol, caffeine and nicotine at least 3-4 hours before bed. These are stimulants and will keep you awake or disturb your sleep.
  12. Eat your dinner at least 3-4 hours before going to bed.
  13. Go to the toilet just before you go to bed. This can prevent you from getting up to empty the bladder during the night.
  14. Limit exercised in the last 3-4 hours before bed. The best time to exercise is in the morning before breakfast.
  15. When you get home and before you retire, write down anything you have to do the next day, so it is not bothering you during the night.
  16. If taking natural remedies, make sure they are suitable and don’t stimulate you if taken at night. For example, taking B-vitamins after 2:00 pm can disturb your sleep.
  17. Relax into rest with Diaphragmatic Breathing. Lie down on your bed, facing up and place your hands on your belly. Start by slowly breathing in through your nose and then release the breath gentled out through the mouth. Focus on moving the hands up and down on your belly as you breathe in and out. Do this until relaxed.
  18. Calm the mind for sleep with Mindfulness Meditation. On your bed, lay down, facing up with your hands by your sides. Gently breath in and out through the nose. Bring your awareness to the sensation of air moving through the nostrils. If your mind drifts, bring your attention back to the feeling of air moving through the nostrils. Repeat until calm.
  19. If you cannot sleep, don’t watch the clock. It creates more stress and anxiety. Read a book.
  20. No pets, moving around the house or on the bed? Train your pets to sleep on their bed.
  21. If insomnia persists, it may be helpful to do a “saliva sleep profile” that measures cortisol and melatonin levels.

How to use this information

The suggestions here are general in nature and do not take into account your specific needs. Before you make changes to your routine or embark on any herbs or nutritional supplements, it is wise to check with your health care professional. 

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In health and wisdom

Brendon Groves naturopath

Written by: Brendon Groves
Clinical Naturopathic Practitioner,
Founder of “Groves Naturopathics” and “The Groves Lifestyle Diet.”
Brendon Groves Adv. Dip. H. Sc. Nat, Dip. H. Sc. H.M., Dip. H. Sc. Nut. Advance Diploma of Naturopathy, Diploma of Nutrition, Diploma of Herbal Medicine. Special interests in:
– Weight Loss
– Digestive Issues
– Stress and Anxiety
– Immune Support

Groves Naturopathics
phone: +61 409 278 320