Did you know you’ll spend up to 1/3 of your life sleeping? (that is if you get the right amount of sleep each night).
This statistic may be shocking, but it paints an accurate picture of the best-case scenario and illustrates the importance of sleep to your general state of being. But why is it so?
Sleep is essential to good health, providing our bodies and brains with the rest and recovery needed to function at their best.
Sleep is not only necessary for our physical and cognitive health, but it is crucial for maintaining a strong immune system.
In this article, we’ll explore the importance of sleep for health and immunity and how you can prioritise good sleep hygiene to support your well-being.
What Is Immunity?
Immunity is the body’s ability to defend against disease-causing microorganisms such as fungi, bacteria, and viruses.
The immune system comprises various cells, tissues, and organs working to identify and neutralise these threats.
When immune systems functions as they should, they can quickly identify and attack invading pathogens, preventing illness and disease.
How Does Sleep Impact Immunity?
Sleep plays a crucial role in supporting the immune system. During sleep, your body produces cytokines – proteins that assist the immune system when fighting off infections and inflammation.
Sleep deprivation, on the other hand, can reduce the production of cytokines in addition to other immune system cells, leaving the body vulnerable to infection.
Research has also demonstrated that sleep deprivation can have a negative impact on vaccination efficacy.
A study which was published in the journal ‘Sleep’ found that participants who were sleep-deprived for several nights after receiving a flu vaccine produced fewer antibodies in response to the vaccine than those who had adequate sleep.
This difference suggests that sleep plays a critical role in helping the body develop a robust immune response to vaccines.
Additionally, a consistent lack of sleep can increase the risk of chronic diseases, including obesity, heart disease and diabetes, which can negatively impact the immune system.
Furthermore, experts have linked poor sleep to increased inflammation, which can further weaken your immune system.
How Much Sleep Is Necessary For Optimal Immune Function?
The amount of sleep needed for optimal immune function can vary depending on individual needs; however, most adults ideally need 7-9 hours of sleep per night.
Conversely, children and teenagers require even more rest, with recommendations ranging from 9-11 hours for school-aged children to 8-10 hours for teenagers.
Please note that sleep quality is just as important as quantity. So even if you’re getting the recommended amount of sleep, poor sleep hygiene habits can still negatively impact your sleep, hence your immune system.
Tips For Improving Sleep Hygiene
Prioritising good sleep hygiene can help improve the quality and duration of your sleep and support optimal immune function. Here are some tips to get started:
Establish and maintain a consistent sleep schedule: It is best to try to go to bed and rouse at the same time each day, even on weekends. This routine helps regulate your body’s internal clock and improves sleep quality.
Create a peaceful sleep environment: Keep your bedroom quiet, cool, and dark. Use comfortable bedding and pillows, and remove distractions such as electronic devices or clutter.
Avoid stimulating activities before bed: Avoid engaging in mentally or physically stimulating activities before bed, such as exercising or working on a computer. Instead, try relaxing activities such as reading or taking a warm bath.
Limit caffeine and alcohol: Caffeine and alcohol can interfere with sleep quality, so avoiding their consumption a few hours before bedtime is best.
Don’t eat heavy meals before bed: Eating a heavy or spicy meal before bed can make falling asleep harder and cause discomfort during the night.
Wind down before bed: Create a calming bedtime routine to help your body and mind relax before sleep. This ritual can include such activities as meditation, gentle stretching, or listening to soothing music.
Address any underlying sleep disorders: If you’re consistently struggling to fall or stay asleep, it may be best to consult a doctor for solutions to what is affecting your rest.
Don’t discount the importance of quality sleep. Remember, it is crucial for your well-being, so it is best to make every effort to ensure you are getting enough.