Sleep and the immune system are closely linked.
Bad sleep can be a trigger inflammation, increase blood pressure, insulin resistance, cortisol and even cause excess weight. Sleep has a special connection with the immune system.
«Without sleep, bread is not good for a person», «If you get enough sleep, you will look younger», «Sleep is better than any medicine». Remember these proverbs? Everyone knows that without enough sleep we become exhausted, our concentration, performance decrease and even our mood worsens. Lack of sleep also affects the appearance: dark circles under the eyes, a gray, earthy complexion — this is all a lack of sleep. In addition, sleep deprivation can lead to weaker functioning of NK cells, T-lymphocytes and monocytes, as well as an increase in the amount of cortisol in the blood, thus weakening the immune system.
Family medicine doctor Kristina Shevchenko talks about the effect of sleep on human immunity.
Why is sleep so important?
Over the past few decades, the science of sleep has undergone massive changes, revealing the enormous importance of sleep in practice for every body system. As research deepened into the relationship between sleep and physical health, it became increasingly clear that sleep and the immune system are closely linked.
During sleep, the body rests and recovers — the heart rate and metabolism slow down, and the number of breaths per minute decreases. Sleep also affects brain function. During sleep, the brain systematizes the information collected during the day, analyzes it, leaving only the necessary initial data. During the REM phase (REM sleep and rapid eye movement), neurotransmitters are restored, which is important for the quality of mental well-being and mental functioning, as well as for memory and learning.
Sleep is important to us because it affects every aspect of human health. A well-rested body functions better, we remember more information and make better decisions. A well-rested person has a better mood and a more positive attitude to various situations. Among other things, during sleep, the restoration and renewal of body tissues occurs faster. Sleep also slows down the aging process.
How does lack of sleep affect our immunity?
Lack of sleep is a very negative phenomenon — it reduces memory and concentration, the body becomes less efficient and more susceptible to colds. Constant fatigue and lack of sleep can lead to major depressive disorders and diseases such as diabetes, hypertension, heart disease and even cancer.
Lack of sleep also negatively affects the immune system. Our immunity weakens after just 24 hours of lack of sleep. Lack of sleep leads to:
- weakening the functioning of NK cells responsible for the destruction of viruses and cancer cells;
- decrease in the activity of T-lymphocytes and monocytes;
- change in the number of white blood cells produced;
- increased concentration pro-inflammatory cytokines;
- an increase in blood cortisol levels.
Lack of sleep increases appetite-stimulating hormone levels and can cause hormonal imbalances.
What is sleep hygiene?
Sleep hygiene is an easy-to-follow recommendation that significantly affects the quality and duration of your sleep. It consists in changing habits, behavior and environmental conditions. These principles were developed by Peter Hauri and published in 1992 in No More Sleepless Nights. In short, the principles of healthy sleep are the following recommendations:
An adult 20-65 years old should sleep 7-9 hours a day, it is better to fall asleep at the same time. Morning rise should also occur at the same time, regardless of whether it is a working day or a day off.
You should fall asleep in a calm state. A warm bath, soothing music, reading a book or meditation will help with this. It is not recommended to watch TV late at night, play games or use a smartphone. These devices emit blue light that mimics daylight. At the same time, melatonin secretion and the circadian rhythm are disturbed, which leads to problems with falling asleep.
Avoid heavy, spicy foods and sweets before bed. An hour or two before bedtime, a light snack is recommended — hard-boiled eggs, cottage cheese, baked vegetables. Before bed, you should also limit the amount of drinks consumed.
Physical activity during the day has a beneficial effect on the quality of sleep. Walking for an hour, cycling, swimming, intense strength or aerobic exercise have a positive effect on the process of falling asleep.
Interesting fact! Poor quality of sleep affects the functioning of the intestinal microflora. At the same time, low levels of probiotic bacteria can contribute to poor sleep.
The role of sleep is huge and affects all aspects of our health. We spend almost 1/3 of our lives sleeping, but that's not a waste of time. Sleep affects our psyche, thanks to it we relieve stress and tension, our health improves, it is easier for us to remember new information that we have learned during the day. It is during sleep that the greatest amount of growth hormone is released, which is why it is so important for children.