Adequate Sleep Boosts Immune System - Watsons Health

Adequate Sleep Boosts Immune System

Studies show that getting enough sleep can boost your immune system and enable your body to fight off infections and diseases. One study found that sound sleep improves immune cells known as T cells, which fight virus-infected cells such as flu, HIV, herpes, and cancer cells. The immune-enhancing benefits of adequate sleep are particularly important at this time of the COVID-19 pandemic.

Sleep deprivation results in lower numbers of infection-fighting antibodies and cells. Studies show that people who have poor-quality sleep or don’t get enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also prolong recovery time from an illness. Long-term sleep deprivation also increases a person’s risk for obesity, diabetes, and cardiovascular disease.

For most adults, the optimal amount of sleep to bolster the immune system is seven to eight hours of good sleep each night. Teenagers need nine to 10 hours while school-aged children may need 10 or more hours of sleep.

Tips to help you sleep better at night
  1. Increase your natural sunlight or bright light exposure during the day.
  2. Reduce blue light exposure from electronic devices like smartphones and computers in the evening.
  3. Don’t consume caffeine late in the day.
  4. Reduce irregular or long daytime naps.
  5. Try to sleep and wake at consistent times.
  6. Don’t drink alcohol.
  7. Don’t eat late in the evening.
  8. Take a melatonin supplement. Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed.

Consult your doctor for more information on how to get adequate sleep and strengthen your immune system.

Shop at Watsons for your vitamins, supplements, and other essential healthcare needs.

 

References:

https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757#:~:text=During%20sleep%2C%20your%20immune%20system,production%20of%20these%20protective%20cytokines. Accessed 28 March 2021
https://www.healthline.com/health-news/how-sleep-bolsters-your-immune-system. Accessed 28 March 2021
https://www.healthline.com/nutrition/17-tips-to-sleep-better#10.-Set-your-bedroom-temperature. Accessed 28 March 2021

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