b"TIP: As many as 58 percent of people with MS have a sleep disorder, such as sleep apnea or insomnia. If you have chronic sleep problems, consider asking for a sleep study. Get Better SleepHealthy sleep habits, often referred to as sleep hygiene, can help you consistently get a good nights sleep. Follow this advice for better rest: Routine promotes resttry to go to sleep and wake up at the same time each day, have your meals around the same time, and have the same pre-bed rituals. Avoid stimulantsstop caffeine at 2 p.m. Quit smoking if you can, but at least avoid nicotine near bed time.Relaxation mattersreduce bedtime stress by not watching or reading news before bed and instead, engage in calming activities.Reduce sensory inputkeep the room quiet and dark, block out lights on devices.Get cozymake sure your clothing, mattress, pillow, and bedding are all comfortable. Keep the room cool68 degrees is considered the optimal temperature for sleep. Avoid frustrationif you nd you cant sleep, dont toss and turn and continue checking the clock. After 20 minutes, get up and do something relaxing and try again when you feel ready.SSttrreessssMMaannaaggeemmeennttSleep, exercise, and nutrition all go together to support your immune system.But one of the largest contributing factors to the state of your immune system is stress. When we feel stressed, we may think our emotions and mental state are the only things being affected, but our bodies also bear the effects as well.Handling short-term stress is part of the bodys natural function and is not harmful. For example, if a large object were about to fall where you are sitting, your stress response would cause your body to surge with adrenaline and cortisol, your heart would beat faster to move blood to your muscles, and you would have the urge to run. Aside from these noticeable effects, this rapid process would also alter the balance of cytokines, T cells, and other immune cells. However, after the danger has passed and this acute stress alleviates, the body resets without a lasting effect on your immune system. Chronic stress, however, is a different story. In chronic stress, the body does not have the opportunity to return to baseline after a stressful event. This leads to a chronic state of inflammation that is associated with several health conditions. Chronic stress has been shown to be associated with disease onset and disease exacerbations in MS, rheumatoid arthritis, systemic lupus erythematosus, inflammatory bowel disease, Graves' disease, and other autoimmune conditions.These effects play a role in your MS management and can cause an exacerbation of other symptoms such as pain, fatigue, and depression. To reduce the stress, lets go through some stress management tips. As you go through this list, you may find some are easy to practice, while others are not in your comfort zone. 8"