Adequate Sleep Strengthens the Immune System
Some parts of the body are inactive during sleep. Pulse, breathing, and circulation function more slowly than when awake. During this time, the body responds less to stimuli. Leptin, the appetite-suppressing hormone, is also released during sleep, allowing us to continue sleeping longer without hunger.
Immune responses are related to sleep duration and quality. Even a simple cold increases the need for sleep. This is because messenger substances are released more strongly during an infection. Studies have repeatedly proven that natural defense cells form in greater numbers during healthy and sufficient sleep. This allows the defense cells to fight bacteria and viruses more effectively.
The phrase "sleep well" is not said without reason. Restful sleep activates the immune system. A study was conducted by researchers at the University of Lübeck. In the study, the "Hepatitis A" vaccine was administered to the test subjects. Half of the subjects were allowed to sleep, while the other half were kept awake until the following evening. According to the test results a few weeks later, it was found that those who were allowed to sleep immediately after vaccination produced twice as many antibodies against the pathogen in their blood.
Optimal Sleep Duration in Humans
Sleep needs depend on age. Newborns and children sleep more than adults and the elderly.
The list below shows sleep needs by age:
- Newborn: up to 18 hours
- 1-12 months: 14 to 18 hours
- 1-3 years: 12 to 15 hours
- 3-5 years: 11 to 13 hours
- 5-12 years: 9 to 11 hours
- Teenagers: 9 to 10 hours
- Adults and the elderly: 6 to 8 hours (normal distribution)
- Pregnant women: more than 8 hours
Lack of sleep causes us to feel mentally and physically tired. Our performance decreases and the immune system also weakens.
Sleep for the Immune System and Health Protection
For weeks and months, the coronavirus pandemic dominated every area of life. In this serious event, the importance of healthy sleep was once again consciously emphasized.
Poor Sleep Weakens the Immune System!
It has been scientifically proven that healthy and restful sleep strengthens the body's defenses and supports healing. On the other hand, it is also known that sleep disorders and lack of sleep weaken the body. People with sleep disorders are more susceptible to viral illnesses and infections.
Studies have shown that after just 6 days of sleep deprivation, antibodies no longer react quickly or are no longer found in the same numbers. Natural killer and cleansing cells protect the body more actively during sleep. For this reason, the immune system makes us feel tired during a cold, and afterward fights the viruses and bacteria with increased immune activity.
The Most Important Functions of the Immune System
The immune system begins to develop and strengthen at an early age. Infants receive their first antibodies through breast milk. Nevertheless, since the immune system has not yet developed or is weak, infants, as well as older, sick, or weakened individuals, are particularly at risk.
The Immune System Does Not Work Without Sleep!
The less sleep there is, the weaker the immune system becomes. The research results on sleep obtained from the study "Those Who Sleep Short Are Four Times More Likely to Catch a Cold," published in the journal Sleep in 2015, showed that poor sleep is a fundamental factor for illness, independent of age and past illnesses.
Other research has repeatedly proven just how closely the immune system and sleep are actually related. Even a flu-like infection weakens the immune system and increases the need for sleep. Sleep is considered a central amplifier and supporter in the production of vital antibodies and cells. Messenger substances such as certain interleukins are released immediately during sleep if an infection occurs in the body. For this reason, sleep can also be used to protect against viral infections. The saying "Healthy sleep is the best medicine" is no coincidence! For a more comprehensive resource, you can take a look at my books The Magical Power of Sleep and Living to 100 Is Possible.
The Right Diet for Healthy Sleep
What you eat and drink in the evening, the time you fall asleep, how long you sleep through the night, and the duration of your deep sleep stages have a great effect on your sleep quality. There are foods that have a stimulating effect and foods that help you rest. Both the composition and size of the food, as well as the timing of dinner, play a role in sleep. Poor eating habits often lead to deficiencies in certain vitamins, minerals, and trace elements. This, in turn, leads to insufficient nourishment of the nerve cells and a deterioration in sleep quality.
To learn more about this and similar topics, you can benefit from my book "Anti-Inflammatory Nutrition Guide."