How to boost your immunity with good sleep habits
Feeling on edge about flu season, COVID-19 and the increasingly overwhelming conversations about illness and problematic underlying health conditions? You’re not alone.
In light of COVID-19, people are wondering what they can do to best avoid getting seriously ill should they catch a life-threatening virus. According to research, one of the simple ways to boost your immune system and fight off infection is a good night’s sleep.
The immune system and T cells
The immune system is an incredibly complex and delicate balance of hormones, proteins and chemicals that protect us from invading pathogens. It’s important that we give some thought to protecting this balance, given the average person will encounter roughly 60,000 germs in a single day.
From this 60,000, only 1 to 2% are potentially dangerous to those with a normal immune system. But, we’ve seen just how devastating the impacts of this seemingly small percentage can be when we encounter something our bodies have not been exposed to before.
Research has shed light on the relationships between sleep, immunity and health, which have been found to be very closely intertwined.
T cells, which have been identified as an important player in the body’s immune system, activate a protein called integrin that allows them to attach to and kill virally infected cells. Research compared healthy participants' sleep with those who stayed awake, and found participants who had a good night’s sleep had improved T cell function. So are you getting enough sleep to support a healthy immune system?
What is a healthy amount of sleep?
Most adults need about eight hours of sleep per night. And about 4 in 10 Australians don’t get enough sleep. Sleep can be impacted by sleeping disorders, but for many of us, it’s a result of poor choices and habits.
How do I maintain better sleep habits?
Most of us have experienced the effects of a poor night’s sleep, and the long-term effects are worse than one might think. Ongoing sleep deprivation is linked to a number of diseases including obesity, diabetes and cardiovascular disease. So, to prevent disease and boost immunity, here are some tips to develop and maintain better sleep habits.
Be consistent
Our bodies love routine. As with any habit, the more we practice something the better we get at it. Sleeping is no different, and going to bed and waking up at the same time every day can have a huge impact on the quality of your sleep. When we’re young, our parents set bedtimes for us, yet as we age we seem to neglect the importance of a schedule.
Our body's circadian rhythm or body clock needs routine to settle into and maintain a regular sleep-wake cycle that promotes immunity. Research has found that people who sleep six hours or less a night were more than four times more likely to catch a cold than those who slept a healthy eight hours. Ensuring you get your eight hours of sleep, and doing it consistently, is possibly the most important tip you can follow!
2. Minimise blue light
The average Australian spends 9.4 hours in front of a screen every day. Spending so much time in front of a screen can be problematic, especially at night. Using screens at night increases our exposure to blue light, which can inhibit your brain from releasing melatonin, the hormone that makes us tired. In fact, blue light actually mimics daylight and tricks your brain into thinking it’s daytime. It results in you being more alert (and struggling to fall and stay asleep!).
If you take your phone or laptop to bed with you every night, it’s a good idea to start breaking those habits. We recommend setting curfews and sticking to them. This helps your body to wind down at the end of the day. When you do get into bed, you may find it easier to slip into a night of healthy and uninterrupted sleep. If you find yourself needing something to do when you’re in bed, try picking up a book instead of a device.
3. Consume less caffeine
Most of us love starting the day with a coffee in hand. But going to bed after or having caffeine throughout the afternoon and evening can elevate your heart rate and you may find it difficult to relax. The body relies on a gradual wind down in the evenings to fall into a healthy sleep. Unfortunately for coffee lovers, the peaks and troughs of excessive caffeine consumption can affect your body's circadian rhythm, making you agitated and resulting in an interrupted sleep.
We know this might be tough news for those who rely on their caffeine hit to get through the day, but cutting back on or removing caffeine from your diet may drastically improve your sleeping habits. Less caffeine in your system may allow your body to better drift away into sleep in the evening.
4. Exercise more
Exercise is not only a factor that can contribute to helping you fall asleep, but it can also improve the quality of your sleep. Exercise increases the amount of ‘slow wave’ or deep sleep that you get. This sleep stage is largely responsible for regulating stress and anxiety, which in turn may benefit the immune system.
Choose whatever exercise you like, whether it be taking a walk or doing a virtual dance class. Consistency is key here. You should, however, avoid doing any strenuous exercise at least three hours before your bedtime, as this will raise your heart rate and body temperature and have the opposite effect on the quality of your sleep.
5. Practice self-care
Whether it’s yoga, writing a journal or taking a hot bath before bed, it’s important to ensure you do take some time to practice self-care. There are research-backed benefits to practicing mindfulness activities like yoga. Such as better overall sleep quality and less daytime dysfunction.
A hot bath or shower is also great in the evening, but not for the reasons you may think. Our body temperature drops overnight when we sleep. Replicating this sensation can help with your sleep. It’s the sudden drop in temperature when getting out of a bath that actually makes you feel sleepy…not the bath itself. If you’re struggling with sleep, this could be a good habit to build into your routine.
The bottom line
Getting enough quality sleep has the power to improve your immunity. Along with exercise and a healthy diet, try to incorporate and maintain good sleep habits to boost your health and wellbeing for the long-term.
If you’re experiencing persistent disruptions to your sleep, consult with a pharmacist to discuss possible solutions.
Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.