{"id":180186,"date":"2020-11-03T15:51:34","date_gmt":"2020-11-03T15:51:34","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=180186"},"modified":"2020-11-03T15:51:34","modified_gmt":"2020-11-03T15:51:34","slug":"autumn-immunity-boost-4-tips-for-excellent-sleep","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/","title":{"rendered":"Autumn Immunity Boost \u2013 4 Tips for Excellent Sleep"},"content":{"rendered":"

We could all use an immunity boost in these dark and cold autumn days to avoid falling ill and having to skip training or give up recreational riding for a while. Science shows that a few lifestyle factors can play an important role in our immune health. One of these factors is sleep. The following tips will help you make your sleep as rejuvenating as possible.<\/strong><\/p>\n


\nSleep as if you were on a vacation<\/strong><\/h2>\n

Sleep duration is very important. Most adults need between seven and nine hours of sleep. To find out how much sleep your body and brain need, think back to your vacations. How many hours did you sleep after a few days when you settled into your vacation? That\u2019s probably close to how many hours your body naturally needs.<\/p>\n

\"Sleeping<\/a>
How long did you sleep on your vacation? \u00a9 Profimedia<\/figcaption><\/figure>\n

Stick to your wake-up time<\/strong><\/h2>\n

Your wake-up time is a strong signal that influences your circadian rhythm, your sleep\/wake cycle. That\u2019s why regularity is important, you should choose a wake-up time you can stick with over the weekend, not just during workdays. Some people are night owls, while others are early birds. You can use this questionnaire<\/a> to find out which chronotype fits you. When you wake up, expose yourself to bright light. That will help you adjust your circadian rhythm.<\/p>\n

Use naps wisely<\/strong><\/h2>\n

Naps can be a part of your sleep routine if you have no issues falling asleep or staying asleep. But if you\u2019re using naps to make up for poor sleep at night, then you\u2019re only making the problem worse over the long term. That\u2019s because a nap takes away some of your sleepiness that builds up gradually throughout the day. That way, napping will make it even harder for you to fall and stay asleep when the evening comes.<\/p>\n

\"Sleeping<\/a>
Think your naps through.<\/figcaption><\/figure>\n

Change what you do before going to bed<\/strong><\/h2>\n

What you do before bedtime can have a big impact on how easily you fall asleep. Try to avoid the following activities 1-2 hours before going to sleep. They tend to overstimulate you and keep you up for too long.<\/p>\n

\u2022 Watching the news
\n\u2022 Paying bills
\n\u2022 Consuming caffeine and stimulants
\n\u2022 Playing video games
\n\u2022 Watching bingeable TV shows<\/p>\n

\"TV<\/a>
Avoid watching binge-worthy series before going to bed.<\/figcaption><\/figure>\n

On the other hand, some activities can make you fall asleep too early. These could include reading lying down in a dark room or drinking alcohol. Moreover, alcohol reduces your overall sleep quality. So try to avoid those too. Choose some of the following activities instead. They will keep you awake but not overstimulated.<\/p>\n

\u2022 Reading but not in bed
\n\u2022 Talking to your partner
\n\u2022 Preparing food and clothes for tomorrow
\n\u2022 Doing your evening hygiene
\n\u2022 Listening to music<\/p>\n

These activities will help you wind down and get ready for sleep. Avoiding blue light in the evening is also helpful. If you have to watch a screen, make sure to turn on a night mode or install a blue light blocking app.<\/p>\n

Try to implement at least one of these tips into your sleep routine<\/a>, and you will see changes in your sleep quality. That will give your immune system a boost for sure! We will go over more good habits you can try in the next article.<\/p>\n","protected":false},"excerpt":{"rendered":"

We could all use an immunity boost in these dark and cold autumn days to avoid falling ill and having […]<\/p>\n","protected":false},"author":99,"featured_media":180188,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[4537,4539,2040,4540,4538],"global-categories":[3366],"class_list":["post-180186","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-autumn-immunity-boost","tag-chronotype","tag-sleep","tag-sleep-cycle","tag-sleeping-routines","global-categories-cycling"],"yoast_head":"\nAutumn Immunity Boost \u2013 4 Tips for Excellent Sleep<\/title>\n<meta name=\"description\" content=\"Science shows that a few lifestyle factors can play an important role in our immune health. One of these factors is sleep.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Autumn Immunity Boost \u2013 4 Tips for Excellent Sleep\" \/>\n<meta property=\"og:description\" content=\"Science shows that a few lifestyle factors can play an important role in our immune health. One of these factors is sleep.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-03T15:51:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/11\/Bedding-profimedia-0467849110-CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"tereza\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ji\u0159\u00ed Kalo\u010d\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/\",\"name\":\"Autumn Immunity Boost \u2013 4 Tips for Excellent Sleep\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/11\/Bedding-profimedia-0467849110-CVR.webp\",\"datePublished\":\"2020-11-03T15:51:34+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/50f01ecd18718d2333cf72e823c4f926\"},\"description\":\"Science shows that a few lifestyle factors can play an important role in our immune health. One of these factors is sleep.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/11\/Bedding-profimedia-0467849110-CVR.webp\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/11\/Bedding-profimedia-0467849110-CVR.webp\",\"width\":900,\"height\":600,\"caption\":\"Bed\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/wide\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Autumn Immunity Boost \u2013 4 Tips for Excellent Sleep\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/\",\"name\":\"\u0160koda We Love Cycling\",\"description\":\"\u0160koda We Love Cycling magazine\",\"alternateName\":\"\u0160koda WLC\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/wide\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/50f01ecd18718d2333cf72e823c4f926\",\"name\":\"tereza\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/1f9eb71be33845f0afabce3791bc1c58ecdb0a25c62964987e5dbcf7a20d2ec7?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/1f9eb71be33845f0afabce3791bc1c58ecdb0a25c62964987e5dbcf7a20d2ec7?s=96&d=mm&r=g\",\"caption\":\"tereza\"},\"url\":\"https:\/\/www.welovecycling.com\/wide\/author\/tereza\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Autumn Immunity Boost \u2013 4 Tips for Excellent Sleep","description":"Science shows that a few lifestyle factors can play an important role in our immune health. One of these factors is sleep.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/","og_locale":"en_US","og_type":"article","og_title":"Autumn Immunity Boost \u2013 4 Tips for Excellent Sleep","og_description":"Science shows that a few lifestyle factors can play an important role in our immune health. One of these factors is sleep.","og_url":"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/","og_site_name":"\u0160koda We Love Cycling","article_published_time":"2020-11-03T15:51:34+00:00","og_image":[{"width":900,"height":600,"url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/11\/Bedding-profimedia-0467849110-CVR.webp","type":"image\/webp"}],"author":"tereza","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Ji\u0159\u00ed Kalo\u010d","Est. reading time":"5"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/","url":"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/","name":"Autumn Immunity Boost \u2013 4 Tips for Excellent Sleep","isPartOf":{"@id":"https:\/\/www.welovecycling.com\/wide\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/#primaryimage"},"image":{"@id":"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/#primaryimage"},"thumbnailUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/11\/Bedding-profimedia-0467849110-CVR.webp","datePublished":"2020-11-03T15:51:34+00:00","author":{"@id":"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/50f01ecd18718d2333cf72e823c4f926"},"description":"Science shows that a few lifestyle factors can play an important role in our immune health. One of these factors is sleep.","breadcrumb":{"@id":"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/#primaryimage","url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/11\/Bedding-profimedia-0467849110-CVR.webp","contentUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/11\/Bedding-profimedia-0467849110-CVR.webp","width":900,"height":600,"caption":"Bed"},{"@type":"BreadcrumbList","@id":"https:\/\/www.welovecycling.com\/wide\/2020\/11\/03\/autumn-immunity-boost-4-tips-for-excellent-sleep\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.welovecycling.com\/wide\/"},{"@type":"ListItem","position":2,"name":"Autumn Immunity Boost \u2013 4 Tips for Excellent Sleep"}]},{"@type":"WebSite","@id":"https:\/\/www.welovecycling.com\/wide\/#website","url":"https:\/\/www.welovecycling.com\/wide\/","name":"\u0160koda We Love Cycling","description":"\u0160koda We Love Cycling magazine","alternateName":"\u0160koda WLC","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.welovecycling.com\/wide\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/50f01ecd18718d2333cf72e823c4f926","name":"tereza","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/1f9eb71be33845f0afabce3791bc1c58ecdb0a25c62964987e5dbcf7a20d2ec7?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/1f9eb71be33845f0afabce3791bc1c58ecdb0a25c62964987e5dbcf7a20d2ec7?s=96&d=mm&r=g","caption":"tereza"},"url":"https:\/\/www.welovecycling.com\/wide\/author\/tereza\/"}]}},"_links":{"self":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/180186","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/users\/99"}],"replies":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/comments?post=180186"}],"version-history":[{"count":2,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/180186\/revisions"}],"predecessor-version":[{"id":180197,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/180186\/revisions\/180197"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/media\/180188"}],"wp:attachment":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/media?parent=180186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/categories?post=180186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/tags?post=180186"},{"taxonomy":"global-categories","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/global-categories?post=180186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}