Melatonin is extremely effective at boosting the immune system. This is critical to know especially if you or your loved ones become infected with COVID-19. Having a strong immune system is critical to not experiencing the havoc caused by the virus on our bodies.
The pathogen and the killing of infected cells by the immune system together can cause our breathing system to collapse (also known as acute respiratory distress syndrome).
The clinical characteristics of COVID-19 suggest that only those people with a suppressed level of white blood cells are at an increased risk of becoming extremely ill. These people do not have a strong enough immune system capable of adequately controlling the havoc caused by our body’s natural immune response to destroying any pathogen.
The following are my list of tips for boosting your melatonin levels by basically getting quality sleep every night:
Tips for Better Sleep
- Keep a Regular Sleep Schedule. Go to bed and wake up at the same times every day, even during weekends. Consistency rewires the body’s internal clock and promotes better sleeping.
- Go to sleep before 10:30 p.m. Melatonin is produced only once we are in deep sleep between 11 p.m. to 2 a.m. Each half hour you sleep before 12 a.m. is equal to 1 hour of quality sleep gained.
- Avoid electronics (i.e., Kindle, phone) 2 hours before bed. The light emitted from electronic devices prevents Melatonin production.
- Fast starting 3 hours before bedtime. Going to bed with a full stomach will hinder the ability to produce Melatonin.
- Avoid any form of animal protein (i.e., meat, dairy products, poultry, fish), alcohol, and sugar at night. These items damage the digestive system and prevent the brain from producing Melatonin.
- Drink 1 liter of warm water with your eyes closed upon awakening.
- Do not start your day off with a caffeinated beverage (i.e., coffee, black tea, chai, energy drink). Instead, have a cup of hot water or a herbal tea mixed with 1 tablespoon of coconut oil and lemon extract -- blend well together.
- Make brunch/lunch your day’s biggest meal, not dinner.
- Get Comfy. Make your bedroom a place of comfort and relaxation. Let it be a place for only sleep and sex. Keep your bedroom’s temperature cool, well-ventilated, and quiet. Try using an air purifier and/or opening up the windows to help better ventilate your room. Wear earplugs or turn on a white noise machine to keep the room quiet. Dark curtains or blinds can help keep light out. Alternatively, wear an eye mask when you go to sleep. Choose a comfortable bed and bedding. If you have pets in the house, make sure they don’t disturb you during the night.
- Limit Your Daytime Naps to 20 minutes maximum and ideally not after 5 p.m.
- Engage in regular physical Activity during the day. It will help you feel more relaxed and improve your sleep quality. Try to avoid exercising 3 hours before bed since it is overstimulating and makes it harder to fall asleep soon after.
- Stress Management. If your mind is busy thinking too much, you will have difficulty falling asleep. Try to relax and destress before you go to bed. Some stress management tips include deep breathing techniques, taking a break or holiday when you need it, going for a massage, or laughing long and hard. If you need more tips on how to manage stress, download our ebook.
- Daylight Exposure. Make sure you get enough exposure to sunlight every day, especially morning sun. Open the curtains as soon as you’re up, drink your morning beverage outside, go out for breaks during the day, and exercise outside.
- Try to avoid Nicotine, Caffeine, and Alcohol as much as possible. They damage the brain and gut. This translates to shutting down the immune system on a regular basis which causes a person to be more susceptible to experiencing the havoc caused by pathogens like COVID-19 on the body.
- Take Melatonin 0.3 to 1 mg 1.5 hours before bed. If mixed with Chamomile tea, Valerian, Ashwagandha, California Poppy seeds, and/or Lemon Balm, it will further enhance your sleep quality and boost your immune system.
Recommended Sleeping Hours
Here are some guidelines to help you understand how much sleep you and your family members need:
- Newborn (0 to 2 months): minimum of 18 hours each day
- Infant (2 to 12 months): minimum of 15 hours each day
- Toddler (1 to 3 years): minimum of 12 to 14 hours each day
- Preschool (3 to 5 years): minimum of 11 to 13 hours each day
- School age (5 to 12 years): minimum of 10 to 11 hours each day
- Teenager (13 to 17 years): minimum of 8 to 10 hours each day
- Adult (18 and older): minimum of 7 to 9 hours each day
In Sum
Stick to the recommended habits to improve your sleep cycle. You may not see a difference immediately, but over time your sleep cycle will improve. There are certain sleep disorders for which these habits may not help, such as apnea, restless legs syndrome, and narcolepsy. If you find that your sleep cycle doesn’t improve, make sure to visit your doctor.
The more you know, the more you need to sleep!
Dr. Bhandari and the Advanced Health Team Are Here to Support Your Health.
Our expert team of integrative holistic practitioners work with patients suffering from chronic health concerns. We help our patients reverse disease by better understanding how the body optimally functions and providing personalized treatment plans. To learn more and book an appointment, contact Advanced Health or call 1-415-506-9393
Author
Dr. Payal Bhandari M.D.
Dr. Payal Bhandari M.D. is one of U.S.'s top leading integrative functional medical physicians and the founder of San Francisco' top ranked medical center, SF Advanced Health. Her well-experienced holistic healthcare team collaborates together to deliver whole-person personalized care and combines the best in Western and Eastern medicine.
By being an expert of cell function, Dr. Bhandari defines the root cause of illness and is able to subside any disease within weeks to months. She specializes in cancer prevention and reversal, digestive & autoimmune disorders.
Dr. Bhandari received her Bachelor of Arts degree in biology in 1997 and Doctor of Medicine degree in 2001 from West Virginia University. She the completed her Family Medicine residency in 2004 from the University of Massachusetts and joined a family medicine practice in 2005 which was eventually nationally recognized as San Francisco’s 1st patient-centered medical home.
To learn more, go to www.sfadvancedhealth.com.
