Our bodies have been wonderfully created with a built-in defense system more complicated than a military force system. Our very own immune system may be complex, but it has one goal. That is to keep our bodies free from illnesses.

The immune system must always be in equilibrium. A healthy and balanced immune system can defend the body against the attack of simple microorganisms that cause infection, such as the common cold, and it can also prevent the development of fatal diseases such as cancer. Unfortunately, in a world that has been bombarded with all kinds of pharmacological solutions to illnesses, we no longer prioritize pursuing a healthy immune system. It has become more natural for us to just succumb to infections such as the flu, thinking that we can just take medications to heal.

Medications will definitely relieve you of flu-like symptoms, and we may need them at times. What truly repairs the cells in the body and prevents one’s health condition from further deteriorating, however, is the immune system. That is the main reason why, instead of solely relying on medications, you begin to pursue a healthy immune system to prevent you from getting the flu.

If you want to take care of your immune system to optimize immunity against the flu, the most important thing next to good nutrition and regular exercise is sleep. Get adequate and quality sleep every night. Unfortunately, many of us are guilty of compromising sleep hours in lieu of other activities that we deem to be more important. We sabotage our sleep by not having a proper bedtime routine.

Some individuals do not have much choice when it comes to their sleep schedule because they work the night shift. For people who work at night, ensure that you still get at least seven to eight hours of quality sleep whenever it’s time for you to rest. You might need the aid of a sleep mask or blackout curtains, a dark room to ensure that your body can produce enough sleep hormone, melatonin. Light suppresses the production of this sleep hormone. That is why daytime naps and sleep are not as restorative as nighttime sleep due to the suppression of melatonin production. It is important to sleep in darkness during the day or at least wear a sleep mask.

Why is sleep important for immunity? During sleep, the body releases cytokines that promote inflammation in a beneficial way. This process of inflammation is harmful when an individual is awake, but it is restorative for the body during sleep. Moreover, the production of the sleep hormone melatonin counteracts the stress that comes from the inflammation that occurs during sleep. This natural process of regulation strengthens immunity.

When an individual is asleep, there is a lesser demand for energy utilization, which frees up more energy for the immune system to utilize in its repairing process. Have you ever experienced getting a cold or worse, the flu, during times when you lack sleep? You got sick because your immune system could no longer fight the pathogens that had attacked your body. Simply put, the built-in military system inside your body is weakened. Thus, it can no longer fight invaders that come in the form of viruses and bacteria.

There are some individuals who may not have the luxury to consistently get adequate, good quality sleep, like parents with newborn babies, those who work in the healthcare, hospitality, aviation industries, and the like. For those who have the opportunity to get quality sleep yet indulge in bedtime procrastination, perhaps it is high time to reflect on their lifestyle habits to keep their immune system healthy and prevent themselves from getting sick.

Schedule your snooze. Have a bedtime routine. It would be best to have a downtime of at least thirty to sixty minutes before sleeping. Begin by having a warm shower, dimming the lights, putting away gadgets, and turning off the television. Read a physical book if you must, listen to soft music, do deep breathing exercises, pray, reflect, and meditate. Whatever works for you, as long as it will facilitate calmness and promote darkness for melatonin production.

As the temperature gets cooler and the flu season comes, remember to be intentional in including adequate and good-quality or restorative sleep as part of your immune-boosting protocol. In addition to consuming nutritious food from fresh and wholesome vegetables, fruits, and whole grains, as well as staying hydrated with water throughout the day, and being physically active by walking, standing, lifting, and exercising regularly. Making an effort to take care of your immune system is one thing that will leave you with no regrets.