Sleep increases immunity against COVID-19

APRIL 28, 2020 @ 12:19PM
healthcaretoday, sleep, immunity, immune system, rest, covid19, covid19malaysia, coronavirus, Wuhan China, pandemic, exercise,
Many doctors and healthcare providers in China have died from Covid-19, partly because they were overworked and were lacking sleep.
The recent outbreak of the 2019-Novel Coronavirus (Covid-19) has caused medical masks and hand sanitisers to fly off the shelves in dispensaries nationwide. However, in the midst of the widespread panic, specialists are saying that sleep is the best way to enhance the immune system as a way to reduce the risk of contracting the virus.
 
Dr Nurul Yaqeen Mohd Esa, Respiratory Specialist and General Physician at Sunway Medical Centre Velocity (SMCV)’s elaborates that there is still no known cure or vaccine for the virus, with many still in the trial and experimentation stage. What all Malaysians can do is ensure that their immune system is strengthened in order to fight off the Covid-19 infection.
 
“Adequate sleep has been found to improve our immune system. Studies have shown that 30-40% of adults do not get enough sleep, nor do they have knowledge on how much sleep they should be getting. Research has proven that at least 7 hours of sleep is needed by an adult to have good health. Lack of sleep will make our immune system weak. Many doctors and healthcare providers in China have died because of the infection, partly because they were overworked and were lacking sleep,” she says.
 
Although the amount of sleep is important, other aspects of sleep also contribute to one’s health and wellbeing. Nurul adds one should pay close attention to their sleep habits. Here, she shares her top 10 tips to taking care of our immune systems to ensure it functions as best as possible.

  1. Establish a regular sleep schedule. Go to sleep and wake up at the same time each day, including weekends.
  2. Exercise routinely and complete it well before bedtime and maintain a healthy weight. Regular exercise may enhance the quality of your sleep and offer additional immune system benefits.
  3. Do not smoke. Smoking harms nearly every organ of the body, causing many diseases and reduces the quality of health of smokers in general. The Covid-19 virus will mainly attack our respiratory tract and lungs – being a smoker will further weaken the lungs, hence increasing the risk of getting severed Covid-19 infection.
  4. Maintain a comfortable temperature for your bedroom. A bedroom that is too hot or cold may be uncomfortable and may cause you to wake up during the night.
  5. Avoid caffeinated beverages in the late afternoon or evening. Drink hot chocolate, coffee or tea to warm up during cold days, but not in the late afternoon or evening as it may delay your sleep.
  6. Eat a diet high in fruits, vegetables and fibres. Fruits and vegetables are sources of vitamins and minerals that are linked to a good and balanced diet to boost our immune systems.
  7. If you consume alcohol, do so in moderation. Excessive alcohol consumption has been proven to be linked to adverse immune-related health effects such as susceptibility to pneumonia. Abstinence or moderate alcohol consumption is advisable to protect one from the Covid-19 infection.
  8. Use caution when taking over-the-counter medications to treat cold or flu symptoms. Some of these products contain ingredients that can cause sleeplessness at night or sleepiness during the day.
  9. Avoid looking at your smartphone, computer or television screens at least two hours before bedtime. The blue light from the screens will delay your ability to sleep on the intended time.
  10. If you have trouble sleeping for more than a few weeks, or if sleep problems interfere with daily performance, speak to your doctor. Safe, effective prescription sleep medications are available to treat insomnia.
 
Nurul adds that proper hand and overall hygiene is important as well.
 
“Medical masks may seem like the most common response to preventing respiratory disease, but always remember to wash your hands frequently with an alcohol-based rub or soap and water – this kills the virus if it is on your hands. If you have any symptoms, seek help at your nearest clinic or hospital.  

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