Sleep And The Immune System – How Lack Of Sleep Affects The Immune System

Sleep and The Immune SystemSleep.

Sleep is important for the body.

Not getting sufficient sleep can affect our health.

Did you know that sleep and the immune system are closely intertwined? In this blog post, we will discuss the importance of sleep and how sleep deprivation (or lack of sleep), can affect the immune system.

Sleep – What IS Sleep?

What exactly is sleep? Although we all sleep, most of us would have a hard time describing exactly what sleep is.

Here are some characteristics that define sleep:

  • Sleep is a period of reduced activity.
  • Sleep means you are usually lying down with your eyes closed.
  • When you are sleeping, there is a decrease in responsiveness to external stimuli.
  • Sleep is a state that is relatively easy to reverse.

 

Physiological Changes

The body goes through some physiological changes during sleep. The body’s blood pressure and temperature drops. Plus our breathing and heart rate become very regular during non-REM sleep.

Brain Activity

During sleep our brain activity changes from variable, random activity during wakefulness and REM sleep, to a more coordinated synchronous pattern during non-REM sleep.

How Much Sleep Should I Be Getting?

The amount of sleep each person needs will, to some degree, vary however here is a guideline for you:

Adult: an adult should be getting 7 – 8 hours of sleep to bolster the immune system

Sleep and The Immune System

Teens: teens need at least 9 – 10 hours of sleep

Younger Kids (Grade School age): younger kids should be getting 10 or more hours of sleep.

After reading the above guidelines, ask yourself if you are getting enough sleep.

 

 

 

The Importance of Sleep On the Immune System

We all know that sleep is important. But do you REALLY know WHY?

Sleep is a natural state that our bodies need to be in order for us to be healthy.

While we are sleeping our immune system produces and releases cytokines.

What Are Cytokines?

Cytokines Sleep and The Immune System

 

Cytokines are a category of small proteins that are important in cell signalling.

This type of protein targets infection and inflammation. Cytokines are both produced and released during sleep.

Certain cytokines MUST increase when you have an infection, inflammation or you are under stress. This is why sufficient sleep is so important.

Without sufficient sleep, your body makes fewer cytokines. Fewer cytokines means that your body has less of these important proteins to help fight off infection and inflammation.

Poor sleep or not enough sleep can increase inflammation, blood pressure, insulin resistance, cortisol (stress hormone), cause weight gain and cardiovascular disease.

Many studies have shown that people who don’t get enough sleep are more likely to get sick after being exposed to a virus. With this new Coronavirus going around, a good sleep is now even more important to help keep the immune system strong!

In one recent study on sleep, scientists discovered that a good quality sleep can bolster the T cells in your body that fight infection. A good sleep enhances the ability of the T cells to stick to and destroy cells infected by viruses and other pathogens.

 

 

How To Catch Up On Sleep

Of course, there are going to be times, when your sleep hygiene, no matter how hard you try, is not at its best. Having a baby, or young kids, or a child with a disability, can throw a wrench in a proper sleep schedule.

The good thing is that you can always nap to help to catch up on the sleep you need. Two naps no longer than 30 minutes, help decrease stress and offset the negative effects sleep deprivation has on the immune system.

The best way to take these naps is to have one 30 minute nap in the morning (mid-morning) and one in the afternoon (early afternoon).

natural-ways-to-strengthen-your-immune-system

 

Sleep and Your Gut Microbiome

Sleep and The Immune System

 

As a nerd of all things gut related, I wanted to cover sleep and the gut as well.

There is growing evidence to suggest that gut microbiome can influence sleep quality.

Sleep is a physiological state that is linked to the immune system, however sleep and the brain-gut microbiome axis (BGMA) is largely understudied, leaving very little known about the effects of sleep deprivation on the gut.

One study found that short term sleep loss induces subtle effects on the gut microbiota. Partial sleep deprivation can alter the gut microbiome composition in as little as 48 hours. However, this same study found that longer periods of sleep deprivation do not have this effect on the gut microbiome.

A more recent study showed that good sleep quality was associated with a gut microbiome containing a high proportion of good bacteria from the Verrucomicrobia. Having a high proportion of this type of good bacteria was then associated with improved performance on cognitive tasks.

However, the way in which the gut microbiome can affect sleep remains unresolved. The molecules that interface between sleep and the gut microbiome remain unidentified currently.

This same recent study also found that microbiome diversity was positively connected with an unfragmented sleep and total sleep time, but was negatively connected with a fragmented sleep.

The results from this study suggests diversity of the gut microbiome promotes a healthier sleep.


Sleep

 

 

Sleep and How It Affects the Gut Microbiome Remains Unclear

From the few studies I was able to find and read, there are conflicting results. The relationship between sleep physiology and gut microbiome remains unclear.

Further investigations in large and more prolonged sleep studies are needed in order to assess how the microbiota is affected by sleep (or lack thereof).

In the meantime, be sure to make it your goal this week to go to bed 30 minutes earlier than you normally do. Give your body the sleep it needs to support your immune system. Be sure to read my other post on natural ways to strengthen your immune system for more ideas to support your body during this season of new and uncertain viruses!

Xo

Did you find this post helpful? Be sure to leave a comment and let me know. Or share your experiences with sleep and your immune health!

 

 

9 thoughts on “Sleep And The Immune System – How Lack Of Sleep Affects The Immune System”

  1. Dear Anna, thanks again for another very good article here! I think you have a point, i really notice that when I sleep less than 6 hours in a night, I totally feel tired next day and also feel pain more easily, because the chemicals that are produced over night for helping with pain did not have opportunity to be produced enough! Thanks again and hail the immune system and days like now!

    Reply
  2. What a good article you posted about sleep. You have a lot of nice information on sleep. I did not know the effect it has on our immunity! You also listed cells that are useful for strengthening the immune system.  I did not know about this protein! Thanks for this post! It was very interesting.

    Reply
  3.  Thank you so much for sharing such a great article!   Sleep is very important to the human body. Everyone needs adequate sleep.
    If people do not get enough sleep, then the body becomes ill. I think all of your discussions are realistic. I agree with all your sleep depictions. I have learned a lot from this article. Your article was very helpful. Lastly, I would like to share this post on my social media so everyone can know about this.

    Reply
  4. Thank you for sharing such an informative article with us. I  agree with you that an adult should sleep 7-8 hours daily. Although I cannot sleep for seven to eight hours for myself, I do take naps to catch up on my sleep. With this coronavirus out there, I agree that a good sleep is needed to help support our immune system.

    Reply
  5. Thanks so much for sharing a great article to know more about how sleep and the immune system, and how the lack of sleep affects the immune system.

    I’m a good sleeper but once in a while I get a poor sleep night and I feel terrible for the next couple of days, and when we talk about traveling during the night on a plane, it can take me a whole week to catch up and feel good again.

    I was wondering about why I feel so bad after a poor sleep night, as I was looking for some information about this topic I found your website and I must say your articles is one of the best I found!

    Thanks so much also for sharing some good tips that I know will help me to catch up and feel much better!

    Reply

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