How does sleep impact immunity?

Your immune system is directly influenced by sleep, which governs pertinent defenses. Your body produces cytokines during deep sleep, proteins that target infections and inflammation. Missing one hour reduces the number of interleukin-6, reducing the immune response to pathogens. A consistent sleep schedule helps reinforce cellular repair, which is crucial for maintaining a robust immune system.

Ongoing sleep deprivation of less than six hours a night causes cumulative destruction of tissue. Natural killer cell activity is decreased by 70% in just a few weeks on this schedule. These cells fight viruses and cancers. Sleep deprivation will also decrease vaccine response and the effectiveness of immunizations. I have observed that patients who consistently are underslept catch colds three times more frequently.

For an immune-boosting sleep, adjust your sleep environment to promote restful sleep. The bedroom temperature should be 18 °C (65°F), and, if possible, use good blackout curtains. Stay off the computer and TV (including mobile devices) for at least 90 minutes before retiring, as the blue light emitted by these devices suppresses the production of melatonin. This hormone regulates sleep cycles and stimulates the production of immune cells. Sleeping in cool, dark, quiet quarters improves sleep quality appreciably.

Establish a consistent wind-down routine that signals to your body it is time to sleep. Try this 4-7-8 breathing technique just before going to bed. Breathe in for four seconds, hold your breath for seven seconds, and breathe out for eight seconds. Do this four times. This lowers cortisol, allowing cytokines to function optimally. Pair this with magnesium-rich foods such as almonds for deeper sleep.

Read the full article: 10 Immune System Boosters for Better Health