With illness rife during the winter months, taking care of yourself is more important than ever at this time of year. As we start a new year, and resolutions revolving around health and wellbeing become key focuses, understanding the importance of sleep – and how not getting enough of it impacts immune function – can be useful for carving out the routines that leave us feeling great on the inside.
How sleep impacts immune function
There are several factors that have the power to affect your immune system and make you more prone to illness or infection. Alongside influences that can’t be controlled – such as our age, sex, medical history and genetics – there are certain lifestyle factors that can contribute to a weaker immune response.
Vitamin deficiencies, anxiety, high-fat diets, smoking, alcohol, lack of exercise and even grief have all been linked to poor immune function.
Individuals not getting enough sleep were more likely to contract viruses or pick up germs and suffer illness or infection as a result. Those night-time hours are integral to your body generating antibodies, the infection-fighting proteins that defend you against unwanted foreign substances. In fact, your body only releases inflammation-controlling cytokines when you are asleep.
The effect immune function has on sleep is also well worth noting, with physical and mental illnesses both causing you to fall short in the sleep department. Even the medication and supplements used to remedy ailments can negatively affect sleep quantity and quality.
What about the effects of no sleep?
With three quarters of Brits getting less sleep than the recommended eight hours, reduced sleep duration is a worrying, upward trend.
If you are suffering from a serious lack of sleep, or complete deprivation, the link between sleep and immunity becomes more apparent. There have been numerous studies to delve deeper into the science behind how sleep deprivation correlates with immune response.
This research found that sleep deprivation had a detrimental impact on immune-supportive function and overall health, with chronic inflammation and an increased risk of infection induced by sleep loss.
Too little or too much sleep causes dysfunctions within vital immune pathways, making the prevalence of acute and chronic disease higher within affected groups. Immune response and integrity become deregulated in such cases, causing infection and inflammation-related chronic health issues to worsen.
The link between sleep and inflammation
The relationship between sleep and inflammation is particularly complex, with deprivation triggering inflammatory responses within the body, and good quality sleep having the power to reduce inflammation.
Even short-term sleep deprivation, spanning a period as little as one week, can cause enhanced levels of C-reactive proteins, which are key markers of inflammation. It is thought that the disruption of circadian rhythms – known more widely as the ‘body clock’ – is to blame.
Circadian rhythms control many of the body’s processes, including the production and release of the cytokines we mentioned earlier. Cytokines are a protein that directly regulates inflammation within the body, so a lack of these due to sleep deprivation could spell disaster for your overall health.
Tips for better sleep and improved immunity
Boosting immune function with great sleep isn’t easy, especially if you are prone to sleep disorders that disrupt sleep quality and duration. Finding relief and better sleep is possible with the right changes.
Before you get to work improving your sleep habits, concentrate on creating an environment that’s optimised for sleep. Invest in a higher quality mattress and bedding, limit exposure to light and noise, and set your thermostat to a temperature that brings you comfort. Make time for relaxation before bed by avoiding the use of electronics and indulging in some calming activities – reading, stretching, listening to soothing music and meditation all count!
Exercise promotes better sleep and enhanced immunity, just don’t time your workout sessions too close to bedtime.
There are certain foods and drinks that can be consumed to boost sleep quality too. The amino acids found in protein-rich dishes support the production of sleep-inducing serotonin and melatonin for instance. When you eat also impacts sleep; be sure to polish off large meals a few hours before bed
and keep your evening snack choice light.