Six bedtime habits of people who never get sick

Chronic lack of rest can seriously affect your health - both physical and mental. Studies show that too little sleep or poor sleep quality can also affect a person's immune system, making you more susceptible to disease.

Best Life noted that during sleep, your immune system releases proteins called cytokines, some of which promote sleep. Cytokines should increase when you have an infection or inflammation or when you are under stress. They add that antibodies and infection-fighting cells are reduced in people who sleep less than 7-9 hours a night.

If you find it hard to fight off illness and think your habits are to blame, it may be time to learn from people who never get sick.

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1- They create a calm atmosphere.

Walk into the bedroom of someone with a strong immune system and you may notice some differences from your own. Experts say they're likely to have settings that promote a good night's rest.

"That means dark, quiet and cool environments," explains Ryan Sultan, M.D., a board-certified adult psychiatrist, therapist and professor at Columbia University.

According to him, exposure to light can disrupt the body's production of melatonin, a hormone that regulates sleep. An environment of uninterrupted sleep promotes the body's natural repair processes, which play a key role in immunity and overall health.

Sleep expert and Sleep 365 founder and CEO Richard Prasad explained that you should think of your sleep environment as a "personal health command center." Lighting, temperature, and sounds "should be optimized to promote high-quality sleep."

2- They limit the time before bed behind a screen. People who never get sick are also more careful about limiting time before sleeping behind a screen.

"Blue light emitted from phones, tablets and computers can interfere with melatonin production. Sufficient melatonin ensures sound sleep and has antioxidant properties that help protect cells from damage, increasing the body's resistance against pathogens," explained Sultan.

He recommends cutting back on time in front of a screen at least an hour before bedtime to allow the body to prepare for rest naturally.

Sleep expert and founder of bedding brand Owl + Lark, Hafiz Sharif, agrees with this advice and recommends reading or listening to music or podcasts in the evening hours instead.

3- They avoid a big or unhealthy dinner. How you eat in the hours before bedtime determines the quality of your sleep. That's why people who rarely get sick are more likely to follow a healthy diet and eat smaller portions a few hours before bedtime.

"A healthy diet is a huge factor in determining the quality of our sleep and our overall health. Eating a large meal before bed can make it harder to sleep because you'll still be digesting like sugary snacks or drinks," Shariff explains.

4- They limit caffeine and alcohol intake. Experts also note that people who remain healthy are much more likely to limit their alcohol intake, especially in the hours before bedtime.

There are two key reasons for this. First, studies show that minimizing alcohol can lead to fewer sleep disturbances. Second, limiting consumption can directly benefit your health, as it will no longer suppress your immune system.

Experts suggest reducing your caffeine intake during the day and evening and avoid alcohol before bedtime.

5. They use relaxation techniques.

Sultan says relaxation exercises such as deep breathing, progressive muscle relaxation or even meditation can help ease the transition into sleep.

"These practices improve sleep quality and reduce stress hormone levels in the body. Chronic elevated stress levels can weaken the immune system, so you strengthen your body's defense mechanisms by reducing stress," he explained.

Nahod Ali, MD, added that chronic stress and anxiety are typical causes of sleep disorders. Mindfulness helps reduce this stress response, promoting restful sleep.

6. They establish a consistent sleep schedule.

This last habit may seem obvious, but setting bedtime and wake-up times helps people plan their time to get the right number of hours of rest.

"One of the first steps you should take to improve your sleep hygiene is to set a schedule; if you wake up and go to bed at completely different times every day, it messes up your biological clock and makes it harder to get a good night's sleep and wake up in the morning, leaving you tired for the day and affecting your overall health," Shariff said.

According to him, you should wake up around the same time every day, even if it's the weekend. You will feel more rested, and your immune system will be balanced, thanks to which you will be less sick.

Recall that UAportal has prepared a list of the top five foods that can help keep you young and beautiful. From antioxidant-rich berries to the nutritional properties of leafy greens, here are all the benefits and features of these wonderful ingredients.

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