There’s nothing “common” about how cruddy a cold can make you feel. Unfortunately, the occurrence of colds is all too common – the CDC estimates that the average adult comes down with two to three colds every year, and it’s even more for children. The vast majority of those colds occur during winter, with February being the peak season for cold and flu infections.

While most colds clear up after a few days of rest and chicken soup, they also cause millions of Americans to miss days of work and school each year. Plus, being sick is never fun! That’s why it’s smart to take steps to protect yourself and your family against the common cold.

Keep your hands clean.

Cold viruses easily hitch a ride on your hands, so wash them frequently to remove any germs. For best results, wash for at least 20 seconds with soap and warm water, paying extra care to scrub under your fingernails, between your fingers, and along your palms.

Don’t touch your face.

Remember how viruses catch a ride on your hands? They ride them right to your face, where they infiltrate your nose and mouth on a one-way ticket to your respiratory system. When out and about, try to avoid touching your face as much as possible.

Get plenty of sleep.

It’s no secret that sleep is key for optimal health, but did you know that getting little or poor sleep can actually weaken your immune system? If you want to keep a winter cold at bay, aim to get 7-9 hours of good quality sleep every night.

Load up on Vitamin D.

Studies have shown that people with lower levels of Vitamin D – also known as the sunshine vitamin – are more likely to catch a cold. The current recommendation is that adults get 400-800 international units (IU) of Vitamin D per day, but it can be difficult to get the needed amount through diet alone. If you’re prone to colds, try adding an over-the-counter supplement of Vitamin D to your daily routine.

Crank up the humidifier.

Dry air and low humidity dry out the nasal passages, reducing the amount of sticky mucus your body needs to trap and expel germs before they invade. To combat this, invest in a humidifier and keep it running when things start to dry out. Just be sure to keep it clean, as humidifiers are common homes for allergy-inducing mold!

Disinfect your phone.

Did you know that phone screens are known to carry more bacteria than a toilet seat? And we put that on our face! Make it a habit this winter to regularly disinfect your phone with a Clorox or Lysol wipe (after turning it off, of course.)