The Bidirectional Relationship between Sleep and Immunity
Prioritize sleep, and you will optimize your immune system's health. When you do get sick, make sure you listen to your body. It will tell you to slow down and rest.
LISTEN NOW: Season 1 Episode 2 – Sleep and the Immune System with Dr. Erica Kaufman
Immune System Basics:
The immune system is an intricate and dynamic network within our bodies that functions as our primary defense mechanism against infections and diseases. It comprises various organs, cells, and proteins that work together to identify and neutralize foreign substances like bacteria, viruses, and parasites.
The immune system can be divided into two main parts: the innate and adaptive immune responses. The innate immune response is the first line of defense, offering general protection through physical barriers like skin, mucous membranes, and stomach acid, as well as immune cells responding quickly to invaders. The adaptive immune response is more specific, involving specialized cells like T-cells and B-cells. These cells remember past invaders, enabling the body to respond more efficiently during future encounters. The adaptive system includes the production of antibodies, which are specific proteins that bind to and neutralize pathogens. Together, these systems work in concert to maintain health and prevent infections, demonstrating remarkable adaptability and precision in protecting the body from a vast array of potential threats.
Sleep and our Immunity: A Bidirectional Relationship
It is important to consider sleep restorative in nature, but this does not mean it is a passive condition. Our body and brain are actually quite active during sleep, and virtually every aspect of our functioning, from our immune system to our digestion, has a circadian component to it.
Effects of Sleep Deprivation on Our Immune System Function
Sleep is vital for life and is crucial for our physical, mental, and emotional well-being. We spend one-third of our lives sleeping! Yes, it is THAT important. Sleep patterns and needs vary due to factors like age, genetics, and environment. The amount of sleep we need varies from person to person; however, sleeping less than 6 hours a night or more than 9 hours a night portends an increased risk of death.
Modern lifestyles, including work pressure, smartphone use, and poor diet, contribute to widespread chronic sleep deprivation, which is now an epidemic globally. Consistent sleep is essential for preserving the integrity of the immune system and supporting a balanced immune defense against microbial or inflammatory challenges. Lack of sleep can lead to disrupted immune responses and heightened pro-inflammatory activity, thereby elevating the risk of developing or exacerbating infections and chronic diseases related to inflammation.
In fact, there is evidence that insufficient sleep, as well as the timing of vaccination, may influence the effectiveness of vaccines, including Influenza and COVID-19.
How Sleep Is Effected by Immune System Activation
Ever been told that sleep is the best medicine when you are sick? An acute infection triggers our central nervous system (CNS) to respond with fever and common symptoms like fatigue, sleepiness, social withdrawal, negative emotions (depression, anxiety), increased sensitivity to pain, and reduced appetite. These CNS changes are adaptive, helping in recovery from infections. For instance, fatigue and sleepiness encourage a less active state, which aids in healing by saving energy.
The Bottom Line
Healthy sleep of high quality and sufficient duration is paramount to maintaining the health of our bodies. Prioritize sleep, and you will optimize your immune system's health. When you do get sick, make sure you listen to your body. It will tell you to slow down and rest. Heed this advice!
