How Quality Sleep Boosts Your Body’s Defense System
It should be no surprise sleep is one of the best things you can do when you’re sick. Even when you’re not ill, getting enough rest supports your body’s immune system. Sleep is essential for
prepping the immune system to handle new threats and allowing it to rest and repair itself.
But what is happening in your body while you sleep that is so important? Sleep promotes immune cell production. During sleep, your body produces and releases immune cells, like cytokines, T cells, and natural killer (NK) cells. These immune cells recognize and fight off pathogens, such as viruses and bacteria, and help regulate your immune response while targeting infection or inflammation. A lack of sleep reduces the production of these cells, compromising your immune system’s ability to fend off infections.
Sleep helps regulate inflammation by controlling levels of pro-inflammatory proteins. During deep sleep, the body actively repairs tissues and reduces inflammation to maintain a healthy immune system. Chronic sleep deprivation increases inflammation, which can contribute to conditions like heart disease, diabetes, and weakened immune function. Sleep improves the efficiency of T cells by increasing their adhesion to infected cells, making it easier for them to destroy the threat. T cells are white blood cells that target and kill infected or
cancerous cells. Research shows that sleep deprivation reduces T cells’ effectiveness, resulting in a weakened immune response and a lower ability to fight infections.
Sleep regulates hormones that affect the immune system, including cortisol and melatonin. Cortisol, the body’s stress hormone, suppresses immune activity when chronically elevated due to poor sleep. Melatonin, a hormone produced during sleep, has antioxidant and anti-inflammatory effects that help the immune system function effectively. Regular sleep helps
maintain a healthy balance of these hormones, supporting optimal immune function.
Sleep supports your body’s response to stress. Lack of sleep heightens stress, increasing cortisol levels and suppressing immune function. Regular, restful sleep helps regulate stress,
allowing the immune system to stay balanced and function effectively. By managing stress, sleep indirectly supports a healthier immune response and protects against conditions exacerbated by stress, like hypertension and autoimmune diseases.
Sleep facilitates recovery and healing. During sleep, your body is in a state of repair. Cells regenerate, damaged tissues are repaired, and muscles recover – all vital for maintaining health
and preventing illness. This repair process is crucial when the body is fighting an infection, as it helps replace damaged cells and boost the immune response.
In short, sleep is part of your defense against infections, inflammation, and other health threats. Consistently getting quality sleep supports a robust, responsive immune system, reducing the likelihood of illness and helping the body recover when sickness does occur. Quality sleep helps your body fight disease and speed up your recovery.
Three tips for better sleep when you’re sick:
1. Stay hydrated, but try not to drink too much right before bed to avoid the need to wake up for the toilet.
2. Prop yourself up if congestion is an issue to encourage easier breathing.
3. Keep the room dark, cool, and quiet for optimal sleep.