Today, I want to explore the relationship between sleep and Covid risk.
Vaccination is essential to lowering your risk of suffering severe illness associated with a COVID-19 infection. With that in mind, there is one risk-reducing maneuver that you may not think about: Adequate sleep can promote immune system function and lower your infection risk.
Our white blood cells, including T-cells, are central players in our immune response to infections (such as the flu) and cancer.
Did you know that the infection-fighting T-cells are better able to do their job if you get sufficient sleep?
Sleep: Are you getting enough?
Do you underestimate the importance of getting adequate sleep? The United States Centers for Disease Control offers that adults ages 18 to 60 years should get seven hours or more of sleep, while those 61 to 64 seven to nine hours. If you are 65 or older, the CDC points to 7 to 8 hours as optimal.
The Sleep Foundation points to five key elements to getting sufficient sleep:
- A quiet environment. Consider calming sounds or music. Avoid loud, abrasive sounds.
- A focus of attention. A word, phrase, mantra, breathing pattern, or mental image may draw your attention and reduce thinking about external issues.
- A passive attitude. Accept that it is normal for your mind to wander.
- A comfortable position.
- A comfortable mattress.
In addition, the Sleep Foundation suggests consideration of mindfulness practices such as meditation or controlled breathing. Here’s one option, known as the Andrew Weill 4–7–8 method:
- Place your tongue tip close to the ridge behind your front two teeth and hold it in this location throughout the breathing practice.
- Mouth closed, slowly inhale through your nose as you count to four.
- Hold your breath and count to seven.
- Open your mouth and exhale as you count to eight. Because of the location of your tongue, exhalation should cause a whooshing sound.
- Repeat this 4–7–8 cycle three more times.
Please go here to learn more about the relationship between sleep and Covid risk:
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
