At least 7 hours of sleep are needed for your body to fend off seasonal cold and flu viruses effectively, as sleep is a powerful immune-boosting mechanism. Research indicates that individuals who lack sufficient, good-quality sleep are more likely to catch a virus, such as the common cold or flu, compared to well-rested individuals. This is due to the body’s release of cytokines, immune proteins that help protect against infectious diseases. When a full night’s sleep is missed, fewer proteins are released, and it becomes more likely that a virus will bypass your immune system.
Lack of quality sleep over the long term can lead to chronic health problems, including diabetes, heart disease, and cancer. It can profoundly depress your immune system, as found in a recent study from the University of Washington Medical Center. By examining 11 pairs of identical twins, researchers discovered that twins who slept less had a less active immune system compared to those who slept more. Moreover, they found that not getting enough sleep each night can shut down parts of your immune system that send out white blood cells to protect your body from infections and diseases. Sleep is critical in promoting overall health and well-being, particularly regarding immune health.
It’s advantageous that sleep plays a significant role in your immune system because it’s mostly within your control. It’s free and presents no side-effects, unlike pharmaceutical medicines or specific nutraceuticals. By going to bed one to two hours earlier each night, you could protect yourself from everything from a cold to cancer. However, for individuals experiencing insomnia, getting quality sleep may be more challenging. Some helpful tips to overcome chronic sleep issues include:
- Avoiding caffeine and alcohol within six hours of bedtime.
- Practicing mindful meditation or tai chi, which can help bust stress and improve sleep.
- Avoiding bright screens from devices such as phones, tablets, or TVs within two hours of bedtime.
- Drinking a sleep-promoting smoothie before bed.
- Taking a natural sleep aid, such as melatonin.
By adopting these practices to ensure regular quality sleep, you can significantly boost your immune system and help prevent colds and the flu, as well as more serious health conditions.
