Sleep fortifies the immune system's resilience.
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Adequate sleep is crucial for maintaining a strong immune system, according to recent research. Disruptions to the body's circadian rhythm could impact both the likelihood and severity of allergic reactions, as well as the immune system's ability to regulate inflammation.
During sleep, the immune system works tirelessly to produce important infection-fighting antibodies and cells. Insufficient sleep means fewer of these defenses are built up, leaving individuals more susceptible to illness and prolonging recovery. People who get less than six or seven hours of sleep per night have a higher risk of infection from common colds or the flu.
Sleep deprivation can lead to a weaker immune response to vaccinations, increasing the likelihood of requiring additional doses to stay protected. This is because sleep deprivation impairs the body's ability to fight off infections, delays recovery, and contributes to chronic diseases linked to persistent low-level inflammation such as diabetes and cardiovascular disease.
The immune system is the body's defense network used to prevent or limit infections. Key components of the immune system, white blood cells, or leukocytes, recognize foreign pathogens and release cytokines to initiate an immune response. Sleep deprivation increases the stress hormone cortisol, which can suppress immune function, and reduces hormones regulating metabolism, indirectly contributing to immune impairment and disease risk.
Additionally, sleep deprivation prevents the normal nighttime reduction of inflammation, leading to persistent systemic inflammation that undermines immune health and fosters conditions like depression and possibly cancer. Melatonin, a hormone that regulates sleep, plays a key role in mediating immune function, so its reduction during sleep loss further impairs immunity.
Sleep deprivation also increases oxidative stress in the gut by raising reactive oxygen species, which can damage immune tissues and worsen immune defense. Prioritizing sleep and keeping a regular routine can indirectly support the immune system, keeping individuals healthier and happier. Implementing habits like tracking sleep can help maintain a regular sleep routine and support the immune system.
The onset of fever during illness creates a more hostile environment for pathogens, preserving energy for the immune system while we sleep. Cytokines act as messengers within the immune system, informing other white blood cells to attack the pathogen. The immune system's effectiveness is dependent on balance, and sleep provides essential support to maintain this balance.
In summary, insufficient sleep compromises immunity through lowered production of immune cells and antibodies, increased stress hormones, disrupted inflammatory regulation, and elevated oxidative stress, all of which increase the risk of infection and chronic illness. Prioritizing sleep and keeping a regular routine can help maintain a healthy immune system and overall well-being.
For more tips on implementing a healthy sleeping pattern, check out sleep hacks or specific advice for students.
References:
[1] Irwin, M. R., Olmstead, R., & Carroll, D. (2015). Sleep and the immune system. Nature Reviews Immunology, 15(10), 681–690.
[2] Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflugers Archiv - European Journal of Physiology, 463(3), 553–567.
[3] Rasch, B., Born, J., & Irwin, M. R. (2016). Sleep, the immune system, and aging. Nature and Aging, 1(11), 1035–1044.
[4] Buijs, R. M., & Havermans, R. (2010). Melatonin and the immune system. Journal of Pineal Research, 48(3), 196–203.
[5] Messaoudi, M., Haskell-Lueck, A., Liu, Y., Rasmussen, H., & Landis, C. (2009). Melatonin and the immune system: an update. Molecular Neurobiology, 38(3), 453–469.
- Consistent sleep habits play a significant role in maintaining mental health, as sleep deprivation impairs the immune function and elevates stress hormones, which can contribute to conditions like depression.
- Prioritizing sleep and health-and-wellness routines, such as tracking sleep, can indirectly support both physical health (by strengthening the immune system) and mental health (by reducing stress levels).
