Honest question…


How are you feeling right now?


Sooo many people are feeling tired and run down at the moment.




2 words.


Sleep & Stress.


Sleep is a MASSIVE game player in fighting the lurgy/stress and essential to help your body restore balance and keep your immune system in tact.


If you get enough quality sleep of around 7-9 hours then congratulations you can ‘tick’ the sleep box.





If you’re going to bed late, don’t sleep well and get up early (I suspect this applies to many especially parents).



This includes the weekends too!


It’s going to have a SERIOUS impact not only on your ability to fight the lurgy but also energy, mood and fatloss.


Add stress to the mix because let’s face it, on a scale of 1-10


(1 = lowest, 10 = highest)


I bet most people reading this are at least a 5.


Stress has an ENORMOUS negative effect the body and again completely destroys your immune system.


Crank those stress levels up with Christmas festivities, accompanied by lack of sleep, poor food choices and alcohol.


BOOM – Lurgy central!!


So HOW can you fight back?


Here’s 6 simple tips to help you sleep more, stress less and boost your immune system.


1️⃣ Go to bed at the same time


Having an evening routine and going to bed at the same time each night will help train your body and brain to know when it’s time to wind down and sleep.


It’ll also improve your sleep quality, boost your immune system, energy and mood.


If you struggle to sleep, ensure you’re cutting out the caffeine at least 6 hours before your head hits the pillow, pay attention to tips 4 & 5 and perhaps try some magnesium to help relax your central nervous system.


2️⃣ Eat nutritious foods


Think fruit, veg, herbs and spices rich in vitamins, minerals and antioxidants.


Try to cut down on processed, sugary crap as this weakens your immune system and causes inflammation.


You don’t need to cut it out, tis the season after all but try focus on moderation and at least still pump the ‘healthy stuff’ too.


3️⃣ Take at least 10mins out your day for you


I get it – we’re all busy!!


But if you can’t take 10mins out your day for your mental and physically health, there is a bigger issue at hand than your immune system.


Whether you have a quick workout, read or just sit their in silence with a cuppa, this will INSTANTLY help reduce your stress/cortisol levels which majorly weaken your body’s immune system.


It will also boost your energy and mood so your more productive for the rest of the day.


4️⃣ Limit alcohol


In a recent study, drinking higher doses of alcohol found to reduce the amount of REM sleep and resulted in a shallower sleep during the latter half of the night.


REM Sleep plays an important role in dreaming, memory, emotional processing, brain development, feeling rested and stay healthy.


Disruptions in REM sleep not only depletes your immune system, it can also cause daytime drowsiness, poor concentration and increase your food cravings thus promoting weight gain.


I know it’s the season when many drink more but perhaps save your drinking for night’s out only instead of simply at home in the evening.


Or ensure you don’t drink when you feel poorly and your immune system is already weakened.


5️⃣ Make a list


With so much going at the moment, things you need to do can fly in and out of your head faster than Santa on a jet.


This can also make it all rather overwhelming.


Making a daily to-do list with the 3 most important things at the top in order of priority is a super simple way to help alleviate stress and increase your chances of getting stuff done.


6️⃣ Wash your hands regularly


Something which was fairly drummed home in 2020 and fairly so.


Germs, bugs and viruses (not just Covid) are EVERYWHERE and get transmitted so easily by touch.


It’s easy to get complacent so make sure you keep your hands germ free by washing them often or simply use some anti-bacterial gel.


However, despite our best efforts.


Sometimes….we just get sick.


So What Do You Do?


It’s highly tempting to feel sorry for yourself, take your frustration out on others and keep pushing on.



However, this will accomplish absolutely NOTHING.


Here’s 4 tips I personally use to help me get through as best I can when I’ve got the cold or feeling unwell.


✅ Accept the situation – it’s temporary.


✅ Cancel work/other commitments if necessary – your health comes first.


✅ Make goals and have a plan of action for when you feeling better.


✅ Remind yourself if you skip a workout or 2 – it’s OK.


Here’s to fighting back, sleeping better, stressing less & feeling happier.


Hope you found this useful and if you did, please share it with any friends/family who may need some help with sleep & stress this festive season.


Lee ‘goes to bed by 10pm’ Donald x



Facebook – Lee Donald Personal Training

Twitter @ LeeDonaldElite

Instagram – LeeDonald

Youtube – Lee Donald Personal Training


© Lee Donald Personal Trainer. Designed by OvernightSite