It’s all about boosting your immune system.

Just a month ago, the world was so much different.

As the novel coronavirus ravages more than 190 countries and territories around the globe, restless or even sleepless nights become a distinct possibility. Anxiety can creep in at any given moment—most often when we lie in bed worrying about a virus that could go airborne, staying suspended in the air for around 4 hours.

But for all its tremendous disruptive and scare power, Covid-19 is still a virus—a nasty microscopic agent that brings about virulent effects but can be defeated by an extremely resilient immune system. The arrival of the World Sleep Day last weekend appeared to be a tipping point in the current coronavirus pandemic, serving as a timely reminder that good quality sleep is important in fighting the contagion.

How does sleep boost the immune system?

We have always known that restorative sleep was vital to our health and well-being. However, research of recent years has proven that sleep is even more crucial than we previously thought.

Matthew Walker, researcher and author of the book Why We Sleep, emphasizes that among the “health trinity” of sleep, diet, and exercise, sleep is the most important. Poor to total lack of sleep jeopardizes our immunity, putting at risk the entirety of our health, from physiological aspects to mental capacities. The effectiveness and capability of our immune system to defeat harmful agents like the novel coronavirus lie in particular on this health trinity.

Also, getting less than the recommended amount of sleep is not just injurious to our physical health. Our brain regenerates lost neurons, or brain cells when we have sufficient sleep. Otherwise, the nervous system will eventually deteriorate and our chances of developing chronic illnesses may increase.

A healthy immune system can fight off viral infection

Studies about sleep and sleep deprivation have shown that our immune systems are severely compromised if we have less than 5 hours of sleep per night. Compared to those sleeping more than seven hours a night, sleep-deprived individuals have 4.5 times the risk of catching a cold, according to the National Health Service (NHS).

In a similar study by the University of California, people who sleep six hours a night or less are four times more likely to catch a cold when exposed to the virus compared to participants who had a full sleep (7-8 hours). These studies show that adequate sleep is essential for a healthy immune system—which fights off viruses and bacteria.

Additionally, sleep gives our immune system the chance to “reevaluate” how it should attack invaders. Without proper sleep, the immune system will face difficulties developing antibodies and keeping up defenses.

Did you know? Sleep stimulates the production of T-Cells, or white blood cells, that play the most vital role in developing immunity. New research shows that people who sleep a full 7 to 8 hours have greater T-cell activation compared to those who lose 2 hours of sleep.

How to get better sleep

To boost your immune system’s defense capabilities against the fearsome coronavirus disease, you need better sleep quality. But many Americans intentionally put off rest in favor of work or entertainment. This will make you more susceptible to COVID-19, which brings in more complications if you already have a weakened immune system.

Below, we list some helpful tips on how to get better sleep.

• No caffeine at least 6 to 7 hours before bed
• De-stress before going to bed (ex. Enjoy a relaxing bath or shower, journaling, or breathing excuses)
• Avoid blue light at least 2 hours before bedtime
• Keep your bedroom cool and comfortable, between 60 and 76 degrees
• De-clutter and remove any stress-inducing triggers from your sleep space
• Keep your bedroom dark or dim
• Create a specific bedtime and wake-up time to maintain your body’s natural circadian rhythm

Most importantly, be sure you are sleeping on a comfortable and supportive mattress. It’s nearly impossible to get better sleep on a broken-down, sagging bed—after all, a good bed is a good investment.

COVID-19 is what experts say a once-in-a-century pandemic. It has become an understandably worldwide story—certainly concerning for the unprepared and the susceptible. Alas, boosting our immune system is one key to fight off this coronavirus calamity, as we wait for world governments to ultimately find a cure.

For now, stay safe, and try to have a good night’s sleep.