COVID-19: Sleep and Immune Function

People have been asking me what to do for sleep and anxiety lately.I always recommend good sleep hygiene first such as:

No caffeine after 1-2pm

Reduce exposure to blue light (phones, tablets, computers) in the evening (ideally 3 hours before bedtime)

No alcohol 2 hours before bedtime

Dim the lights in your living space 2-3 hours or earlier before bedtime

Avoid eating 3 hours before bedtime

Reduce light pollution in your bedroom with led screens, streetlights, ect.

While we want to know what is going on in the world at this time, try to avoid watching/reading the news before bedtime. Also, avoid engaging in other topics that can increase anxiety before bedtime.

And, many people are at home all day, and this might cause changes in the times they sleep and wake. The important thing is to keep these times as consistent as possible, so the circadian rhythms are not disrupted.

Relaxation techniques before bedtime such as a warm bath with Epsom salt and lavender, meditation, herbal teas (non caffeinated), yoga nidra (I love Brett Larkin’s on youtube), journaling and reading a novel (not suspense or thrillers) can help get the mind and body get ready for sleep.

Morning sunlight exposure can help with better sleep. Sitting outside for about 20 minutes in the morning can help set circadian rhythms. The high level of blue light that the sun gives off in the morning, lets the body know that it is time to wake up and helps maintain circadian rhythms that regulate many body functions. Natural sunlight also helps boost immune function, partially by increasing vitamin d levels.

Supplements that can be helpful for sleep include melatonin (which is also a potent antioxidant and has immune benefits). There is a theory that children may not be as susceptible to COVID because they have higher levels of melatonin.

Herbal blends that include lemon balm, valerian, hops, Chinese skullcap (also has immune benefits), Seditol (Magnolia officinalis and Ziziphus spinosa) can help with sleep.

Combination blends that include Gaba, l theanine, and taurine can help relax the body and brain and help with sleep as well.

Most importantly, I recommend magnesium glycinate (magnesium is responsible for over 300 functions in the body, one being relaxation) at bedtime. This is a mineral that most people are deficient in any way, so it is replacing something that the body needs for optimal function.

Check out my online supplement store to purchase these and see my top picks.

Just one night of poor sleep can lower immune function, creativity, and productivity. In fact, getting 6 hours of sleep vs 8 hours can reduce immune function by 50%.

Over the long term, poor sleep can increase inflammation, and increase risk for associated chronic diseases such as diabetes, hypertension, hyperlipidemia (which puts people at a higher risk of negative outcomes if exposed to COVID) as well as neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

One night of poor sleep has been correlated to eating more the next day, and poor sleep can increase hormones that hijack smart eating choices, therefore increasing cravings to eat junk food (sugar and refined carbs can lower immune function).

For most people, 7-8 hours is the ideal amount of time needed for sleep. That is about 1/3 of our lives. The quality of sleep matters as well, and that is why sleep hygiene is essential. Sleep quality is vital for detoxification, repair, regeneration, and immune function. Proper cycling through the stages of sleep is critical for these processes to occur. The goal is to feel refreshed when waking up and ready to start the day.

A good night's sleep helps to optimize immune function, to think clearly, and reduces impulsivity (the need to hoard toilet paper 🙄) and maybe provide some patience while we are at home with children all day.