Whether watching a movie, reading a book, or doing some work, most of us have had to sacrifice sleep to accomplish something. But did you know there’s a connection between sleep and your immunity?
The effects of sleep allows your body to rest, but it also has health benefits such as immunity. In line with a recent study, sleep increases your body’s defense to diseases and allergies, keeping you safe from many illnesses.
Even though sleep may not be the only solution to immunity issues or immune responses, it can play a vital role in ensuring that your body efficiently fights pathogens.
The Connection between Your Immunity System and Sleep
Your immune system improves your general health by protecting the body against other foreign substances. When the body’s immunity decreases, you can quickly get sick, and that’s why it’s essential to keep your body’s immunity at an optimum level all through.
Getting enough hours of sleep helps gives the body enough time to repair and rejuvenate itself. So when you sleep, the body restores energy lost during the day and starts the self-repair process which helps with things such as immune functions, immune responses, and inflammatory response.
How Sleep Affects the Immunity Systems
Adequate sleep increases the production of cytokines hormones and T.cells which boost the body’s ability to fight pathogens and other viruses.
Cytokines hormones
When you sleep, the body releases hormones known as cytokines that help in fighting an illness. The production of cytokines tends to be more when you are ill or have an inflammation. That’s why when sick, the doctor asks you to get more rest and not just hours per night.
Disrupted sleep or lack of sleep can reduce the production of cytokines and other disease-fighting antibodies. Therefore, getting enough sleep is paramount to your body’s immunity because it ensures you are not susceptible to common infections such as colds.
T- Cells
Researchers recently found that sleep improves the production of immune functions cells known as T-cells. T-cells are unique cells that fight cancer cells, flu, herpes, and many other pathogens.
When T- cells notice an infection in your body, they produce a protein known as integrin, which helps fight the disease-causing pathogens. People with regular sleeping partners tend to have more T-cells in their body because the production rate for the cells is high. The more the T-cells you have, the more the immunity.
Three Benefits of Good Sleep to Your Immunity
1. Sleep Boost Your Immunity
Sleep increases the production of T-cells and cytokine hormones, increasing immunity, immune cells, adaptive immunity, and pro-inflammatory cytokines. Enough sleep, therefore, increases the body’s ability to fight diseases.
2. Sleep Reduces Allergies
Nearly 40% of Americans suffer from allergic reactions. The main allergic reactions include runny nose, sneezing and itchy skin. If you often experience allergic reactions, chances are high that your immunity is low, and you might need more sleep, have less sleep distrubances, or get more regular sleep. One study found that people with deprived sleep issues experience more allergic reactions.
3. Sleep Makes Vaccines More Effective
Vaccines offer added protection against multiple complications and illnesses. While a vaccine is meant to trigger the normal immunity of a body, adequate regular sleep can improve the effectiveness of vaccines, giving your body more power to fight against infections.
Can Lack Of Sleep Make You Sick?
Yes, a prolonged period of disturbed sleep can increase your chances of getting sick. Lack of enough sleep increases the risk of getting short-term illnesses such as cold and flu. Allergies may be common as well, especially if you have other underlying considerations.
Lack of sleep is also associated with other long-term chronic illnesses such as high blood pressure, diabetes, and heart failure.
Sleep Routines That Boost Your Immune System
Don’t worry if you have not been getting adequate sleep in the past. You can quickly change your sleep habits or sleep hygiene to enjoy more regular sleep and boost your immune system and immune cells. Here are a few sleep practices that can improve your immunity.
1. Maintain Sleeping Consistency
Consistency plays a huge role when it comes to getting quality sleep. Like any other bodily habit, your body can quickly get used to a daily sleeping routine. If you sleep and wake simultaneously for a certain period, your body will get used to that routine and it will be much easier for you to sleep well.
2. Change Your Mattress
Most mattresses change shape with time and start to sag. If your mattress is more than eight years old, the chances are high that it’s not comfortable as it was in the first year. You should change your mattress if it’s noisy when sleeping, it has swayed edges, or you wake up with painful or sore muscles. Not to mentioin if you are having sleep loss from tossing and turning to get comfortable. The best mattress should fully support your body, irrespective of your age or weight. By replacing your old mattress, you can increase your chances of getting more peaceful and enjoyable sleep and boost your immunity and adaptive immunity.
3. Avoid Excessive Light Or Noise
Excessive light coming from your bulbs or TV can prevent you from having a good night. Similarly, too much noise from your neighbors, smartphones, or music system can interfere with your sleep. While some people are used to sleeping with music on, you should avoid any light or sound that wakes you up later in the night.
4. Avoid Long- Irregular Naps During The Day
Daytime naps are essential, but they can negatively affect your slope if you prolong them. If you sleep for more than one hour during the day or take many short naps, chances are you will not be sleepy at night, or you will have disrupted sleep. If it’s a must for you to have a daytime nap, limit the nap duration and frequency to avoid disrupting your regular sleeping pattern so your body still gains the benefits from the role of sleep.
5. Relax
Don’t go to bed when you are stressed or worried about something because you might not sleep well, or it could affect the role of sleep you have. Take some time to meditate, manage your worries and relax to prevent sleep disturbances. A few relaxation techniques such as massage, soft music, and a hot bath can relax your mind and put you in the correct sleeping mood.
Get Enough Sleep to Boost Your Immunity
Sleep plays a vital role in your health and immunity in particular, especially for healthy humans. Follow the tips above to live a healthier life, and remember to seek professional assistance when necessary.
No Bull Mattress offers a broad choice of mattresses to help you improve your sleep. Our team will help you choose the ideal mattress for your needs and budget or for preparing your bedding for the holidays. Visit our stores today or contact us for a quicker response and assistance.
SOURCES
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6689741/
https://www.reuters.com/article/us-health-sleep-infection-idUSKCN1Q12SC
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6904229/
https://cmr.asm.org/content/32/2/e00084-18
https://www.ncbi.nlm.nih.gov/books/NBK19961/
https://www.sleepfoundation.org/mattress-information/when-should-you-replace-your-mattress
