Does sleep quality affect immunity?
Written by
Tran Quang
Reviewed by
Prof. Benjamin Murphy, Ph.D.Quality sleep directly fuels your immune defenses. Your body produces amazing cytokines during your deep sleep stages. These proteins combat infections and modulate your body's immune responses. Poor sleep diminishes these protective molecules. I see clients fighting more colds when they haven't gotten enough sleep.
Your circadian rhythm coordinates the activity of immune cells. A regular sleep time is aligned with the normal light cycles of your environment. This alignment optimizes the function of natural killer cells. Night shift workers exhibit decreased immune function. The loss of a rhythm confuses the immune system's patrol patterns.
If you aren't sleeping well, it can lead to inflammation in your system, lower your natural killer cell count, and thereby allow pathogens to grow. New markers for inflammation, like CRP, will be elevated. This double whammy will compromise immune resilience. Just one week of inadequate sleep will have measurable effects.
Create a sleep environment as quiet, dark, and cool as possible to promote a healthy immune system. Temperatures of 60-67 degrees Fahrenheit are ideal for cooling the core body temperature. Use blackout curtains to block light and melatonin levels. Pink noise can block disturbing noise. Your bedroom should feel like a cave that protects you during sleep.
Regular sleep is better than irregular sleep that lasts longer. Consistently going to bed within 30 minutes can help stabilize your defenses. Try to keep this schedule even on weekends. I coach my clients to make small adjustments. Go to bed fifteen minutes earlier each night.
Evening Preparation
- Digital curfew 60 minutes before bed
- Dim lights to trigger melatonin
- Light protein snack if hungry
Sleep Environment
- Blackout curtains for complete darkness
- Temperature at 65°F (18°C)
- White noise machine if needed
Morning Reset
- Natural light exposure immediately
- Hydrate with 16 oz water
- Gentle movement to regulate rhythm
Recovery naps can compensate for lost sleep at night. They should be limited to 20 minutes and taken before 3 pm to avoid interfering with nighttime sleep. Combine this with exposure to light outside, and employ both strategies, which effectively reset the immune clock.
Tonight, simplify one aspect of sleep optimization. Adopt a consistent bedtime each night. Make your bedroom cool. Block outside light. When you protect your sleep, you also protect your health. A nightly investment in your sleep bravely protects your immune health.
Read the full article: 10 Proven Ways to Boost Immune Naturally
