Boost your immune system with good sleep, energy & mood

There is an abundance of scientific proof that sleep enhances the immune system confirming the old wisdom that you heal whilst you sleep. In fact, the science shows that many of our infection and cancer fighting cells peak whilst we sleep. That said, lack of sleep also affects our energy, mood and pretty much everything else.

Here are my recommendations for enhancing your sleep at night and increasing your energy levels during the day.

Sleep

A cup of chamomile tea before bed

Creating a bed time ritual can be very therapeutic. Chamomile is one of nature's greatest sleep aids. Not only does it reduce inflammation (so also great for hay fever) but also anxiety. Half an hour before bed prepare your tea and start to unwind and relax. As you sip your tea do whatever you find most relaxing such as reading, listening to music, or meditation, and just let the chamomile do its magic.

Magnesium

Magnesium is known as nature's tranquiliser. Magnesium helps regulate the sleep hormone melatonin and binds to special receptors in the brain to help the body and mind relax. As an added bonus as we are all moving more, magnesium also helps prevent cramps. 

One of my favourite ways it to take an Epsom bath salt. Epsom salts are naturally high in Magnesium so a soak in a warm bath for 20 minutes is a great way to absorb the magnesium.

It does dry out the skin so I like to add a bath oil to this and my oil of choice is The Organic Pharmacy's Jasmine Bath Oil. Jasmine itself is high in a molecule called indole which helps send you to sleep without any drowsiness. Of course, taking a magnesium supplement also works so if you opt for this option take 500mg an hour before bed.

Energy & Immunity

Vitamin C

For energy the number one is Vitamin C. It is known as the energy molecule and 1000mg each morning is the very basic that I would recommend. Vitamin C of course is also known for its immune boosting benefits so I always recommend it for both. 

Right now, I recommend it with Beta Carotene or Vitamin A which is another immune essential specifically as it helps keep all the mucous membranes healthy so the throat, lungs, nose, sinuses and gut. Vitamin A deficiency is associated with increased respiratory infections and slower recovery rate.

Herbs

Herbs are also excellent to help boost the immune system and energy. In particular Rhodiola, Astragalus and Holy Basil are three that really help boost the immune system and reduce stress (stress also reduces the immune system, causes anxiety and sleeplessness). I made one for The Organic Pharmacy called Super Tonic to which I also added Cats Claw and Elderberry which help boost the immune system too.

Vitamin D

Finally, Vitamin D; for years I've been advocating Vitamin D as an important one for the immune system. Classically known for bone health, Vitamin D goes far beyond that. A Vitamin D receptor is actually expressed on the immune cells (B,T and antigens) so a deficiency increases our susceptibility to infection. Since the majority of the population globally are D deficient, supplementation is important for a healthy immune system. As an added benefit it also alleviates depression, regulating mood.

St John's Wort and Lemon balm are also important ones for mood, both help with anxiety and depression and as an added bonus are both anti-viral. The Organic Pharmacy provides a St John's Wort Tincture.

Margo Marrone is a Pharmacist, Homeopath and founder of The Organic Pharmacy.