With the unprecedented outbreak of COVID and its life-threatening effects, the only way to fight the disease is to build strong immunity. Various researches have proved the importance of sleep in building immunity. Getting a good night’s sleep contributes vividly to a person’s physical, mental, and emotional health.
The relationship between a night of good sleep and a good immune system is long known. One of the important ways of building one’s immunity is getting proper sleep. So if you were looking for another reason to get more sleep, you have it now.
For the immune system’s proper functioning, quality sleep is essential, which has been proved by various researches time and again. The importance of sleep can be seen in your body while fighting sickness. A night of better sleep helps one to fight infections and flu faster than the days’ time.
Researchers have time and now proved how sleep-deprived people are viable to get sick more often. The people who consistently miss out on a quality sleep are also seen taking more time to recover. Therefore, all these researches prove how the amount and quality of our sleep directly affect our immunity.
Ill effects of sleep deprivation
Well, skipping out on sleep when you are working or are out at an event is acceptable. However, making it a routine to cut out on sleep can be extremely harmful to your body.
According to a recent study, people who sleep for six or less than 6 hours are four times more likely to catch infections than a person who sleeps for 7-8 hours.
Not only this, but it is also proved that people who sleep less have weak immunity and vaccines are less effective on such people. The response time to trigger is far lower in such people than the people logging on a 7+ hour sleep.
Aren’t these reasons enough for you to understand the importance of sleep in building immunity? One should use better sleep cycles as soon as they can, to live a healthy lifestyle.
What are the healthy amounts of sleep?
On average, the healthy amount of sleep required by different age group people is:
- Age group 6-13: 9 to 11 hours
- Age group 14-17: 8-10 hours
- Age group 18-25: 7-9 hours
- Adults (Above 25): 6-10 hours
The importance of sleep can be seen in your bodies functioning after a 7+ hour’s better sleep than cutting out on sleep.
The mechanism behind sleep and immunity
The immune system is known to kick start at high speed while you are asleep. Want to know why? Here it is, although your body’s immune system works through the day as well; however, the night time comes as an opportunity for your immune system to work without interruptions or obstructions. These interruptions include having food, doing exercise, or other movements.
The importance of sleep can be understood in this way that your body’s immune system demands a lot of energy for its proper functioning. Now, when you sleep at night with all these activities being null, it utilizes as much energy as it wants and functions faster.
The specialized immune cells of the body, known as T-cells, respond to any harmful foreign material that enters the body. T-cells activate integrin and attach and handle the target.
In a study, it was found that T-cell shows higher levels of integrin activation during sleep. This is mainly because stress hormones dip while one is sleeping, which is known to reduce T-cells’ efficiency.
Now that you know the importance of sleep for your body to fight infections make it a priority.
Sleep and Inflammation
Inflammation has been a cause of concern in many people lately. Most people complain of inflammation as a cause of many diseases. But do you know the connection between sleep and inflammation? Did you know too little sleep leads to inflammation, and so does too much sleep?
What is inflammation?
Inflammation is nothing but the natural response of our body to some foreign pathogens like- bacteria, viruses, toxins causing infections and diseases. This inflammation helps the body to fight illness. Signs like fever and chills, redness, swelling, and fatigue are all indications that our immune system is fighting hard against the disease.
Sometimes people experience inflammation even when there’s nothing wrong with their health. Such rashes can cause severe diseases like cancer, stroke, diabetes, etc. Thus, it becomes essential to reduce inflammation.
Sleep to reduce inflammation
You all must be wondering how one’s sleep is connected to such inflammations, and how sleep reduces inflammation. Let me tell you; such chronic inflammation is caused mainly by nutritional deficiencies, harmful toxins, or stress.
Having a fixed sleep pattern helps one reduce inflammation and leads to a healthy lifestyle. Sleeping well and having better sleep cycles can be a robust tool to reduce inflammation and protect one from harmful inflammation.
Tips to boost your immunity with better sleep
w that we are very clear about the importance of sleep in building immunity, it is high time that we work on getting better sleep. Here are some tips for you to make the most of your sleeping session by taking quality sleep to boost your immunity.
Most people say they can’t sleep because of stress, maybe of the workplace, or family, or partner, or any other such reason. Well, I must tell you that the stress hormones are the biggest hindrance to the working of the immune system. Stress affects your immune system and sleeps at night. To de-stress yourself for better sleep, you may- read a book, listen to soothing music, try meditating, or some simple yoga asanas could help.
2.Prepare your bedroom for good sleep:
If you feel like your bedroom’s environment is not comfortable enough for you to fell asleep, then try to make some changes. A dark and cold bedroom will provide better sleep. Also, try to remove any distractions from your bedroom that might be stopping you from sleeping like a ticking-clock, a snoring person, or electronic devices.
3.Change your diet:
Some foods are great for immunity. Try to induce more such food items in your daily diet to make the most of them. Try to avoid caffeine or alcohol consumption during the night time.
4.Use Incense sticks and candles:
Burning an incense stick while sleeping is a safe and effective method for better sleep. Lavender and Chamomile are mostly linked with aid to sleep well from ancient times.
5. Choose the finest mattress:
When it comes to quality sleep, the mattress is an essential aspect to be considered. Your mattress should be apt to provide you with better sleep. Choose the right mattress and right pillows for you to take a better sleep. Your mattresses and pillows should be soft and should give you the utmost comfort. You may choose the right mattress for you from the wide range of bedding products available online.
Not taking proper sleep may cause short term or long term health issues. It is always advised to take the required amount of sleep by each individual for the perfect functioning of the immune system. Get the best memory foam mattress