Enhancing immune system through sleep: An explanation
Sleep plays a critical role in supporting the immune system, while a lack of sleep impairs immune function and overall health. During sleep, the body slows down metabolism and reallocates energy toward immune defense.
In the deep non-rapid eye movement (NREM) stage 3 sleep, the immune system's ability to fight infections is enhanced. This stage facilitates the production and activity of immune cells and cytokines, signaling molecules essential for immune responses. When infected, the body increases deep sleep and reduces REM sleep to optimize energy use for immune function, including generating fever to combat pathogens.
Consistent adequate sleep strengthens immune memory, improving the immune system's ability to recognize and respond to pathogens effectively. It also helps regulate and reduce chronic low-grade inflammation, which is implicated in several chronic diseases. Conversely, sleep deprivation decreases the production of cytokines and impairs immune cell performance, leading to reduced resistance to infections and poorer vaccine responses.
People with chronic sleep deficiency have a higher risk of catching colds and other viruses. Furthermore, lack of sleep disrupts hormone production involved in appetite regulation, stress management, and tissue repair, contributing to weight gain, increased stress, slower recovery, and greater risk of injury.
Individuals who consistently get less than seven hours of sleep per night may have a weaker overall immunological memory, leaving them unprotected against specific viruses even after vaccination. Prioritizing sleep and implementing habits to keep your routine as regular as possible indirectly supports your immune system.
The immune system is the defense network used by the body to prevent or limit infections. During illness, the immune system triggers responses that can affect how we sleep, including spending more time in deep sleep. Disruptions to the body's circadian rhythm could impact both the likelihood and severity of allergic reactions.
Lack of sleep can make a person more susceptible to illness and slow recovery. The immune system's reduced ability to regulate inflammation while we sleep can lead to multiple long-term health problems and chronic diseases.
For tips on implementing a healthy sleeping pattern, check out some serious sleep hacks or guidance tailored for students. Sleep can make vaccines more effective, and during illness, the immune system utilizes more of our body's energy while we sleep, which helps make us feel better when we wake up.
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[4] Ohayon, M. M., et al. (2016). The global burden of insomnia and short sleep duration on the global economy: A cost-benefit analysis. Sleep Health, 2(2), 83-87.
Consistent, adequate sleep contributes to the immune system's ability to produce immune cells and cytokines, enhancing its function in fighting infections. Lack of sleep decreases the production of cytokines, impairs immune cell performance, and reduces resistance to infections.
