Nailing the two factors that can make a significant difference in your immunity to catching a cold or flu this winter might surprise you. According to research conducted at Maastricht University in the Netherlands, getting more sleep and reducing work-related stress can help you stay well during the winter season. This article dives deeper into these two factors to help you understand how to lower your chances of falling sick.
Getting enough sleep to boost your immunity
The science behind it is quite simple; when your body is well-rested, your immune system is at its best, and you have a better chance of fighting off infections. But how can you ensure you’re getting enough restful sleep? Here are some tips:
- Maintain a consistent sleep schedule: Going to bed and waking up at the same time every day, including weekends, can help your internal biological clock stay in sync, making it easier for you to fall asleep and wake up feeling refreshed.
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Create a sleep-conducive environment: Make sure your bedroom is quiet, dark, and at a comfortable temperature. You might also want to invest in a comfortable mattress and pillows.
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Limit exposure to screens before bedtime: The blue light emitted by smartphones, tablets, and other electronic devices can interfere with your brain’s ability to wind down and prepare for sleep. Try to limit use of these devices in the hour leading up to bedtime.
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Incorporate relaxation techniques into your bedtime routine: This can include deep breathing exercises, meditation, reading a book, or taking a warm bath. Find a method that works for you and stick to it.
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Exercise regularly: Engaging in regular physical activity can help you fall asleep faster and enjoy deeper, more restorative sleep. Just be sure not to engage in strenuous exercise too close to bedtime, as this can have the opposite effect.
Reducing work-related stress for better overall health
Work-related stress not only negatively affects your mental well-being but can also have a profound impact on your physical health. As mentioned earlier, employees in highly demanding jobs are more likely to catch a cold than those in less demanding roles. This increase in stress leads to a decreased immune system, making you more susceptible to illnesses. Here’s how you can address work-related stress and lower your chances of getting sick:
- Prioritize your tasks: Make a list of your daily tasks and prioritize them based on importance. Focus on completing high-priority tasks first and breaking them down into manageable pieces. This can help reduce feelings of overwhelm.
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Practice time management: Develop a daily schedule that includes specific times for work, breaks, and personal activities. Resist the urge to multitask, as this can be both inefficient and stressful.
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Set boundaries between work and personal life: Establish a clear boundary between your work and personal life, especially when working from home. Dedicate a specific workspace, set specific working hours, and try not to answer work calls or emails during your personal time.
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Take regular breaks: Taking short breaks throughout the day to stretch, change your environment, or take a few deep breaths can help reduce stress levels.
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Communicate with your employer or manager: If you feel overwhelmed by your workload, it’s essential to communicate with your employer or manager to seek support, such as delegating tasks or setting more realistic expectations.
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Develop a support system: Surround yourself with colleagues, friends, and family members who can offer emotional and practical support. Sharing your concerns with people who understand and care can help alleviate stress.
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Focus on self-care: Make sure to carve out time for activities that bring you joy, help you relax, and recharge your batteries. This might involve exercise, meditation, hobbies, or spending time with loved ones.
By focusing on getting enough sleep and reducing work-related stress, you can significantly increase your chances of staying healthy during the cold and flu season. While these two factors alone may not guarantee that you’ll avoid all illnesses, they can go a long way toward bolstering your immune system and improving your overall wellness.
