SLEEP RESOURCES

Information on COVID-19 is changing as new learnings about the

Sleep quality is important to assist our body to function properly. Your body heals and virus are made. You can access authoritative, reliable COVID-19
regenerates while you sleep. During sleep, our bodies also secrete hormones that help related information from the below resources.

control appetite, metabolism, and glucose processing.

NICD COVID-19 Resources:
www.nicd.ac.za

Good sleep is not just about the COVID-19 Toll-free Hotline:

Drink alcohol in 0800 029 999
hours of sleep you get, but also Stick to a consistent sleep
schedule and routine moderation
the quality of sleep. COVID-19 WhatsApp:

TIPS FOR
0600 123 456

NICD Twitter:
@nicd_sa

LEADING A
NICD Facebook:
National Institute for Communicable Diseases
Limit daytime naps
LEEP
Practice a relaxing BETTER S
BAD TIPS FOR NICD YouTube:

HEALTHY
bedtime ritual National Institute for Communicable Diseases
SLEEP
QUALITY
The South African Depression and
Anxiety Group (SADAG) 24 Hour Hotline:
0800 456 789

LIFESTYLE
SADAG website:
http://www.sadag.org/
Trouble
falling asleep Restlessness Sleep 7-9 hours daily Nutrition Information:
and staying and early https://www.nutritionweek.co.za/
Quit smoking

DURING
asleep awakenings
South African Society of Sleep Medicine (SASSM):
https://www.sassm.org/

COVID-19  
COVID-19 Updates:
https://www.who.int

COVID-19 Online Resources and News Portal:

Be physically active during Improve your sleep https://sacoronavirus.co.za/
GOOD the day. Do not exercise surroundings
COVID-19 Free Website:
SLEEP less than 4 hours before https://coronavirus.datafree.co/
QUALITY bedtime
World Health Organization
https://www.who.int/

South African Food-Based Dietary Guidelines (SAFBDGs)

Sleep Fall
throughout asleep within Sleeping extra on the weekends
the night 30 mins cannot make up for the lost sleep Cut down on caffeine from
you may be experiencing during the For expert advice on exercise, nutrition and/
4pm sleep, or for questions specific to your health,
week. It could also throw off your
please consult with your health practitioner.
internal body clock
 MOVEMENT NUTRITION
HELPFUL WAYS TO STRENGTHEN YOUR
IMMUNE SYSTEM AND FIGHT OFF DISEASE

To help limit the spread of COVID-19 infection, frequent BENEFITS OF MOVEMENT Nutrition supports and maintains proper immune function to viruses such as the novel
hand washing and physical distancing remains important. coronavirus (COVID-19).
But until a vaccine is available, our immune systems will
need to adapt to healthy living strategies.
WHAT
 educes the risk of heart disease, stroke,
R Walk up and Squats BENEFITS OF NUTRITION
The immune system is the body’s soldiers of defense against 1
type 2 diabetes, and various cancers - all down stairs KIND OF
potentially harmful bacteria, viruses and other organisms.
conditions that can increase susceptibility
to COVID-19 EXERCISE
The system is made up of cells in your skin, blood, bone
marrow, tissues, and organs that — when functioning healthy Improves mental health - reducing the
CAN I
— protect your body against harmful infections.
2 risk of depression, anxiety, cognitive DO? Jumping jacks
The immune system can be supported by healthy-living
decline and delay the onset of dementia
Dance to 1 2 3 4 5 6
strategies such as what you drink and eat, exercise, stress Promotes good circulation, which music
management and quality sleep.
3 allows the cells and substances of the
immune system to move through the Help fight Improve Prevent Improve Improve Help with
body freely to do their job illnesses heart health obesity mood memory diabetes
management
HABITS YOUR BODY FOOD & DRINK
4 Can reduce high blood pressure Push ups

Helps manage weight Skipping rope

5 (even an
imaginary
The nutrients you get from food — in particular,
rope)
Don't smoke EXERCISE AT H plant-based foods like fruits, vegetables, VIT
A MIN Get 15-20
OME herbs, and spices — are essential
Run on one spot minutes of

D C

VI
Drink alcohol to keeping your immune system sun daily
The World Health Organization has recommendations on the amount of 1 per day: oranges,

TA MI N
in moderation functioning properly.There are
Move regularly guava, lemon
physical activity people of all ages should do to benefit their health and plenty of small positive ways to
wellbeing. improve your diet, including: Eat fatty fish 3
Minimise stress times a week

INE • Swapping soft drinks for water.

INFANTS UNDER CHILDREN CHILDREN AND ADULTS AGED GO ONL • Eat a variety of foods.
1 cup per day:
1 YEAR UNDER ADOLESCENTS OVER 18 YEARS Add beef liver strawberries,
Eat a • Ensuring that vegetables make to your menu FOODS THAT
5 YEARS AGED 5-17 papaya
balanced up about 50 percent of each CAN BOOST THE
Maintain diet YEARS meal IMMUNE SYSTEM AND
Sleep 8 hours healthy weight ASSIST THE BODY
• Eating whole fruits instead of Consume more FIGHT VIRUSES LIKE ½ cup
drinking juices, which contain egg yolk and COVID-19
cheese per day:
less fibre and often include
steamed
60 - 60 - added sugar.
MBER 30 150 broccoli
REME 180 180 • Avoiding processed meats,
MINS MINS MINS MINS
which are high in salt and may Eat legumes and beans, meat,
increase the risk of colon cancer. yoghurt and nuts (almonds/
PER DAY PER DAY PER DAY PER WEEK
1- 2m cashew/peanuts) in your diet.
Eating healthy also means avoiding
SEARCH: processed foods like junk food and foods
Physical activity Moderate to Physical Moderate to with high amounts of added salt and sugar.
including vigorous intensity activities. vigorous intensity "HIIT workouts at home"
tummy time. of physical of physical "Home workouts"
activity. activities and 300 "Workouts for families at home"
WASH YOUR HANDS regularly, wear a MASK minutes per week. "Workouts at home for elderly"
and maintain PHYSICAL DISTANCING ZINC