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In our hustle-and-bustle, always-on world, sleep often takes a backseat to work demands, social activities, and screen time. Yet, emerging research underscores the vital link between sleep and immune function. Sleep is perhaps our strongest protector against illness and infection. So why don’t we get more of it? As we dive into the depths of this connection, we uncover how sleep, or the lack thereof, impacts our body's defense mechanisms and overall health.
The Toll of Sleep Deprivation on Immunity
The research is clear: sleep deprivation is a one-ingredient recipe for immune vulnerability. Experts agree that adults need seven to eight hours per night, teenagers need nine to 10 hours, and school-aged children may require 10 or more hours of sleep. But most of us aren’t getting anywhere near that; in one survey, respondents reported that they caught just 5.7 hours of sleep per night.
Chronic sleep deprivation fosters a chronic inflammatory state, leaving us susceptible to a myriad of diseases, cardiovascular diseases, metabolic disorders like obesity and type 2 diabetes, neurodegenerative diseases, infections, and mental health issues. These diseases are the long-term effects of poor sleep. But, as Dr. Yvonne Chu says, most of us truly notice a problem when we inevitably catch that cold that’s been going around.
“Studies have shown that those who chronically get less than seven hours of sleep a night are three times as likely to develop the common cold compared to those who routinely get eight hours or more of sleep,” Dr. Chu says.
Author and sleep specialist Matt Walker explains that there's a very intimate association between sleep and immune health. Sleep is our body's frontline defense against pathogens, a shield we neglect at our peril.
The Immunological Impact of Quality Sleep
In the stillness of night, our bodies undergo a remarkable rejuvenation process, continues Walker.
“What we're starting to learn is that it's during sleep at night, including deep non-REM sleep, when we actually restock the weaponry within our immune arsenal,” says Matt Walker, author and sleep scientist. “We actually stimulate the production of numerous different immune factors.”
During sleep, your immune system releases proteins called cytokines, which help promote sleep and play a vital role in sleep regulation. Interleukins (IL-1, IL-6), tumor necrosis factor-alpha (TNF-α), and prostaglandins (PGs), for example, include sleep-wake cycles and immune responses. Certain cytokines need to increase when you have an infection or inflammation, or when you're under stress. Sleep deprivation may decrease the production of these protective cytokines, too, alongside infection-fighting antibodies. In sum, we’re restoring our health when we sleep. If we don’t get enough Zzzs, we can’t fully power up our defenses, making it easier for viruses to attack our weakened immune system.
Beyond its role in day-to-day immune function and infection prevention, sleep plays a pivotal role in vaccine response. Dr. Chu's research highlights the profound impact of sleep on vaccine efficacy. In one study, participants deprived of sleep preceding vaccination exhibited significantly lower antibody titers, compromising their ability to mount an effective immune response. This research shows that at every stage of immunizing our body, sleep plays a vital role.
Conclusion
As we navigate the demands of modern life, let us not overlook the profound impact of sleep on our immune vigor. From combating infections to enhancing vaccine response, quality sleep emerges as a cornerstone of robust health. “When it comes to your immune system, you should perhaps think of sleep as one of the best health insurance policies that you could ever wish for," says Walker.
When it comes to living healthily, sleep reigns supreme. So what are you waiting for? Go to bed! Science says so.
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