Back to school = back to sick? Part 2: Mindful moments to manage sleep and stress

Did you know that sleep and stress both play important roles in immune health? Taking moments to take care of yourself is essential for staying well physically and emotionally.

Sleep Tight!

Getting enough sleep is critical for keeping your immune system strong. When you regularly get a good night's rest, you'll also have better attention and memory, plus improved mood. You may also find it easier to make healthier eating choices and work in that physical activity. What can you do to get enough shut-eye?

1. Know how much you need! Adults need at least 7 hours of sleep per night. Some people find they do better with 8-9 hours per night.

2. Turn off electronic devices like TVs and smartphones at least 30 minutes before bedtime. Then try putting your phone or the remote in another room, or out of reach, before getting in bed.

3. Avoid caffeine in the afternoon or evening to make winding down easier. Experts suggest cutting off caffeine at least 6 hours before bedtime.

4. Avoid drinking heavy amounts of alcohol in the evening, as this can decrease sleep quality.

Stress Less!

Although the reasons why are not well-known, we do know that high levels of stress make it harder to fight infections. (And goodness knows, working in school nutrition can be stressful!) Try these tips for managing stress:

1. Use a guided meditation. There are several apps and websites with guided meditations to help you wind down at the end of the day, or even when you're on your way home from work.

2. Manage your time on social media. Social media can worsen sleep habits and it is easy to become engrossed in scrolling. Limit your time online and replace it with a fun hobby, or enjoy time with friends and family.

3. Connect with others. Having a sense of community and feeling supported is a great tool for stress management. Keep in touch with friends and family so you have a trusted circle to turn to when needed.

Thanks to University of Illinois dietetic intern, Madelyn Blandford, for her assistance with this post!