According to recent studies, getting a night of restful sleep, without interruption, will allow your immune system to work at its peak performance.

Your immune system works harder at night compared to day time, so a good night’s sleep could be the best medicine to prevent those pesky winter illnesses.

The healthiest tips for restful sleep include but aren’t limited to: developing a regular wake/sleep routine, exercising and eating a few hours before you sleep and creating a sleep inducing environment.

Giving yourself enough space to relax will increase the quality of your sleep. Resist the urge to snack in bed and try to read material that’s relaxing. Getting your brain to focus on relaxation about 30 minutes before sleep will increase your chances of sleeping through the night.

Regular exercise, in general, makes it easier to fall asleep. However, sporadic exercising or exercising right before you go to bed will make sleep much harder to achieve. Exercising increases your body temperature, while a cooler body temperature is associated with sleep onset. While your exercise routine should vary, late afternoon exercises will make for the best night’s rest.

Finish your nighttime meals at least 2-3 hours before you crawl into bed. This will help with your body’s temperature and with your relaxation techniques.

Your waking and sleeping schedule is the greatest factor in the quality of sleep that you’re achieving. The more consistent your routines, the better you will sleep. This goes for the weekend, too - try to resist the urge to sleep in.

Getting a good night’s sleep is one of the best defenses for your immune system. Remember to talk to your doctor about any changes in your sleeping, exercising or eating routines.