Boost your immunity with the power of healthy sleep

Diet and exercise often take centre stage when people look to increase their immunity.

Read on to find out why (and how!) sleep should play more than just a supporting role this winter.

The relationship between the immune system and sleep is complex and there is much we don’t yet know about. One area that a little is known about relates to Cytokins. Cytokins are a form of protein that target infection and inflammation. Ultimately, they help our immune system to mount an effective immune response. They are both produced and released while we sleep, offering yet another reason why we need to prioritise sleep, especially during periods where we are vulnerable to catching viruses and bugs.

Studies have shown that if we are short on sleep (or having broken nights), we are more vulnerable to catching infectious illnesses, as well as having a weaker response to existing infections. Prather et al (2015) showed that people exposed to the common cold who were only getting 5 hours of sleep had a 50% chance of developing the illness. Increase sleep to 7 hours per night and that figure reduces to just 18%.

How to improve immunity:
- Prioritise healthy sleep. If you're well, getting 'extra' sleep won't provide additional benefits. Just prioritise consistent and healthy sleep.
- If you feel unwell, allow yourself to take extra rest and sleep. A lot of work to battle an infection is done whilst you're asleep, so do your body a favour and allow it the sleep it needs.
- Take steps to reduce stress. Stress is not great for your immune system, or your sleep! So take steps to tackle stress and allow your body to resist and fight potential infections instead.

Struggling to sleep? Need help sleeping? Just get in touch to arrange some expert help and support to get you back on track to healthy sleep.

References:

Prather, A. et al. (2015). Behaviourally assessed sleep and susceptibility to the common cold. Sleep; 39 (9); 1353-1359.