Most of us are aware of the importance of a good night’s sleep for our general wellbeing. What many of us may not know is the effects quality sleep can have on our immune system. To briefly summarise, a lack of sleep or poor quality sleep are both linked to an increase in inflammation, hormone levels and impairments in the formation of new memories. This not only increases the risk of disease, but can also reduce the effectiveness of our natural immune response.
Investigating the impact of sleep on immunity is essential to understanding why some people are more vulnerable to certain diseases than others. We need to identify how sleep disturbances interact with our immune function so we can better implement effective preventative health strategies.
It is becoming increasingly evident that we need to take steps to improve the quality of our sleep if we want to enjoy a healthy, disease-free lifestyle.
The Link Between Sleep and the Immune System
Studies have shown that sleep deprivation can result in lower immune system function. A lack of sleep is associated with an increased risk of upper respiratory tract infections, as well as decreased production of important immune cells and proteins that help protect us against infections.
Research has also revealed a direct relationship between the sleep-wake cycle and the activity of the immune system. Studies suggest that when we are sleeping our immune system is more active, suggesting that sleep may be important for the proper functioning of our immune system.
The Effects of Poor Quality Sleep on Immunity
Studies have found that poor quality sleep can result in a weakening of both the adaptive and innate immune systems. Adaptive immunity relies on memory cells that are destroyed during periods of poor quality sleep. Innate immunity relies on more immediately available sources of protection, such as inflammation and interferon production, but these too are reduced during periods of poor quality sleep.
Impaired sleep has also been linked to an increase in inflammation. When the body is in a state of inflammation, it produces cytokines and chemokines which can interfere with immune processes and increase the risk of diseases.
Finally, research has revealed that poor sleep quality can have a direct effect on our hormones, such as melatonin, which helps regulate our body’s sleep-wake cycle. Researchers have identified a link between low melatonin levels and a decrease in immune system activity.
The Benefits of Quality Sleep for Immunity
In contrast, research has shown that quality sleep can have numerous positive effects for our immune system. Quality sleep has been linked to:
- the production of more effective white blood cells
- increased production of cytokines responsible for producing fever, inflammation, and healing
- increased production of antibodies needed to fight off bacteria and viruses
- better efficiency in identifying potential threats
Conclusion
The evidence is clear – a good night’s sleep is essential for effective functioning of the immune system. By taking steps to improve the quality and amount of sleep we get, we can ensure our immune system is functioning optimally and reduce our risk of developing diseases.