Sleep and Cytokines
Without sufficient sleep your body makes fewer cytokines a type of protein that targets infection and inflammation effectively creating an immune response Cytokines are both produced and released during sleep causing a double whammy if you skimp on shut eye Chronic sleep loss even makes the flu vaccine less effective by reducing your bodys ability to respond
Stock Up on Naps
To stay healthy especially during the influenza season get the recommended seven to eight hours of sleep a night This will help keep your immune system in fighting shape and also protect you from other health issues including heart disease diabetes and obesity
If your sleep schedule is interrupted by a busy workweek or other factors try to make up for the lost rest with naps Taking two naps that are no longer than 30 minutes each one in the morning and one in the afternoonhas been shown to help decrease stress and offset the negative effects that sleep deprivation has on the immune system
If you cant swing a half hour nap during the workday try grabbing a 20 minute siesta on your lunch hour and another right before dinner
Other Healthy Tactics
Of course theres more to boosting your immunity and guarding against illness than getting ample sleep Its also important to practice smart stay healthy strategies such as washing your hands with soap regularly avoiding close contact with people who are obviously under the weather and talking with your doctor about getting an annual flu shot
And remember Even if you do come down with a case of seasonal sniffles youll be able to bounce back faster if your body is well rested
Can Not Sleeping Make You Sick
Yes lack of sleep can affect your immune system Studies show that people who dont get quality sleep or 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 affect how fast you recover if you do get sick
During sleep your immune system releases proteins called cytokines some of which help promote sleep Certain cytokines need to increase when you have an infection or
inflammation or when youre under stressSleep deprivation may decrease production of these protective cytokines In addition infection fighting antibodies and cells are reduced during periods when you dont get enough sleep
So your body needs sleep to fight infectious diseases Long term lack of sleep also increases your risk of obesity diabetes and heart and blood vessel cardiovascular disease
How much sleep do you need to bolster your immune system The optimal amount of sleep for most adults is seven to eight hours of good sleep each night Teenagers need nine to 10 hours of sleep School aged children may need 10 or more hours of sleep
But more sleep isnt always better For adults sleeping more than nine to 10 hours a night may result in a poor quality of sleep such as difficulty falling or staying asleep
Alaska Sleep Clinic is ready to help you improve your sleep and your life Call us this week to speak with one of our board certified sleep specialists
