Basic consistent hygiene is important to eliminate virus toxin exposure, which in essence is the reduction of repeated exposure and absorption of germs, illnesses and toxins. Being aware of toxic load and how to reduce it is important. 1) Personal Hygiene: a) Keep hands washed and away from your face. b) Keep hair clean, and or wear a hat, as airborne particles can filter through hair and be carried. Shower often, especially after being in public. c) Sneeze into your arm, or a tissue, and wash hands. Carry tissues with you. d) Do an elbow bump or foot bump rather than a fist bump or handshake. e) Use gloves and masks when needed. 2) Social Distancing: a) Helps to reduce exposure and risks of contagious illness. b) If you have symptoms or have been exposed stay home. c) Follow all guidelines of self quarantine, shelter in place for two weeks, or follow your healthcare provider’s recommendations. d) Follow official recommendations and mandates. e) When in public, maintain a 6’ distance from other people. 3) Nasal Hygiene: Doctors are recommending this practice. a) Refrain from mouth breathing. Nasal breathing is best. b) Nasal passages are designed to filter out germs. Nasal breathing also prevents germs from directly entering the lungs. c) Soak a cotton swab in hydrogen peroxide and swab inside of nasal passages. Use new swabs until clean and dry. d) Using a new cotton swab, dip the swab in vaseline and coat the inside of the nasal passages to create a barrier to bacteria and prevent the nose from drying out, cracking and creating sores. e) These practices will help reduce nasal bacteria, dry crusty nose and cracking, while discouraging nose touching and bacteria growth inside nose sores. 4) Sleep Hygiene: a)Consistent bedtimes are important in working with your circadian rhythm, your biological day / night clock. Actually waking at the same time is most important, even weekends. b) If you snore or stop breathing in your sleep, talk with a medical professional, get a sleep screening and seek treatment for optimal oxygen intake during sleep to prevent sleep deprivation that weakens the immune system. Dental Sleep Appliances are considered medical and are a good alternative for cpap intolerance, approved by the FDA in 2006. c) Sleep in the dark. The slightest light emitted can go through eyelids and stimulate the brain. Sleep eye masks and darkening blinds are helpful, especially for shift workers. d) Adult recommended sleep time is 7 – 9 hours. Good rule of thumb for kids; 10 year olds needs 10 hours of sleep, if younger more hours and older kids less than 10 generally. e) Prepare for sleep like you prepare for working out or going on a diet. Discover how much sleep you personally need, by naturally waking. Then plan out a consistent sleep time. The use of essential oils such as Lavender, Vetiver, and Serenity are stress relievers and have been found to help induce deep restorative sleep