How Sleep Influences Immune System Functioning
Sleep plays a vital role in maintaining the body’s health and immune system functioning. Poor sleep quality and quantity can have severe implications for overall wellbeing. Specifically, inadequate sleep has been shown to have a negative impact on the body’s immune system. Research shows that sleep deprivation, poor sleep quality, and other sleep disorders can significantly weaken immune system responses.
Studies have also demonstrated that getting sufficient and deep sleep is essential to optimize the amount of cytokines produced, which are proteins and hormones that aid the body’s immune response. These cytokines are critical to helping our bodies form effective immune system responses to potential illnesses and pathogens.
In addition to sufficient and deep sleep, the timing of when one sleeps also impacts the body’s immune system. We know that our bodies have natural circadian rhythms and that when the necessary amount of sleep occurs has a huge impact on the effectiveness of the immune system. When we go against our natural sleep/wake cycle, our body’s immune system becomes suppressed or weakened.
How Lack of Sleep Can Suppress the Immune System
Research has shown that regular sleep deprivation can lead to an impaired immune system response. The bodies natural hormone and electrolyte production tend to reduce during periods of sleep deprivation or when one does not get a sufficient amount of deep sleep.
Studies also note an increase in inflammatory cytokines when the body does not get enough rest, which is the body’s natural response to injury or illness; in essence, our bodies produce cytokines when in need of repair. While a moderate level of inflammation is healthy and helps fight bacterial and viral pathogens, too much inflammation can cause considerable damage to the body.
Different Types of Sleep Disorders
Short-term disruptions in sleep (e.g. insomnia, obstructive sleep apnea, etc.) and long-term sleep disorders (e.g. chronic fatigue syndrome) affect the way our bodies produce hormones and cytokines.
Insomnia, which is difficulty falling asleep or staying asleep, can be caused by stress, unhealthy lifestyle habits, and various other physical and mental health conditions. It increases adrenaline production, making it more difficult to fall asleep at night.
Obstructive sleep apnea is a disorder that occurs when a person’s airways narrow or close several times throughout the night, decreasing oxygen production and thus disrupting their sleep. This impaired and interrupted breathing can influence the immune system’s ability to fight off bacteria and viruses.
Sleep Hygiene To Optimize Immune System Function
- Maintain a consistent sleep schedule