Getting good sleep requires a healthy immune system.

This article explains the connection

between the immune system and sleep, and how you can boost your immune system. Note that
while medical experts provide tips, Sleepopolis is not a healthcare provider, so the information
should not be taken as medical advice.

Understanding the Function of Your Immune System

The immune system defends against illnesses using a complex network of defensive
components. Dr. Ceppie Merry from Healthy But Smart explains that many people mistakenly
view the immune system as a single unit when in reality it is made up of numerous cells with
distinct characteristics.

White blood cells and cytokines are vital parts of the immune system, which defend against
foreign substances like viruses and bacteria. When white blood cells detect such substances,
the immune system releases cytokines. Dr. Leann Poston from Invigor Medical explains that
cytokines help fight infections by increasing blood flow and attracting disease-fighting cells. This
article will explore white blood cells and cytokines in more detail.

According to a 2013 study in Best Practice & Research Clinical Endocrinology & Metabolism,
when you don't get enough sleep, your immune system becomes extra vigilant. This means
your body goes into defense mode as a response to sleep deprivation. (1)

Poor sleep can lead to chronic low-level inflammation in the body, as a weakened immune
system responds by releasing pro-inflammatory cytokines that cause painful inflammation.
However, getting enough quality sleep can improve the immune system. Dr. Jacqueline Darna,
CEO & Medical Inventor of NoMo Wristbands, explains that sleep produces T cells that help
identify foreign substances and alert the immune system. Additionally, Dr. Mindy Pelz, a health
expert, notes that sleep triggers autophagy, which prevents viruses from replicating in our cells.

Dr. Nikola Djordjevic from HealthCareers.co explained that sleep can activate both the innate
and adaptive immune systems. He suggests maintaining a regular sleep schedule and avoiding
phone and laptop use before bed to improve sleep quality and immune system function.

Getting enough rest is crucial for supporting the immune system, according to Dr. Saunders
from The Sleep Fix. She explains that the immune system triggers the body to sleep to aid in
recovery. To avoid compromising the immune system by reducing the production of white blood
cells, Dr. Saunders recommends getting at least seven hours of sleep each night.

To achieve restful sleep, it's important to use a mattress that suits your needs. Choosing the
right mattress involves ensuring that your body experiences adequate pressure relief. High-
quality foam mattresses can help reduce tension and promote the deep, restorative sleep that
supports a healthy immune system.
Types of Immunity
● Innate Immunity

According to research cited by the National Center for Biotechnology Information, the innate
immune system is the body's first line of defense against incoming germs. Dr. Merry explains
that the skin, mucous membranes in the nose and mouth, and certain blood cells and proteins
are all part of the innate immune system. Unlike adaptive immunity, the innate immune system
doesn't target specific pathogens.

● Adaptive Immunity

Acquired or adaptive immunity is the immune system's response to foreign substances in the
body, according to the National Cancer Institute. Dr. Merry explains that the adaptive immune
system identifies specific pathogens and works to eliminate them, but it may take some time.
According to research by the Institute for Quality and Efficiency in Health Care, when the innate
immune system is unable to destroy germs causing an infection, the adaptive immune system
takes over. The adaptive immune system is responsible for the body's ability to "remember"
certain germs, preventing people from getting certain diseases more than once. Dr. Poston
explains that the adaptive immune system uses antibodies to recognize infections so that
immune cells can eliminate them.

Why Your Immune System Matters

Let's explore the vital role of the immune system in protecting your body from viruses and
diseases like COVID-19, the flu, and the common cold. This will help us grasp its importance in
safeguarding your health.

Nurse Teri Dreher of NShore Patient Advocates emphasizes the significance of keeping a
strong immune system during the COVID-19 pandemic. She explains that there is no secret
formula to boost the immune system, but making positive changes to your overall health can
help improve its function. In the following sections, we will explore various ways to strengthen
the immune system.

Dr. Saunders emphasized the significance of the immune system in protecting against the flu
and the common cold. She noted that when your immune system responds to an infection, it
releases cytokines that promote rest. Getting sufficient sleep, that's at least seven hours each
night, is the best way to maintain a healthy immune system, according to her.

Simple Ways to Boost Your Immune System

I asked medical experts for additional advice on how to keep a healthy immune system beyond
just getting enough sleep.

Make sure to exercise every week to support your immune system.

Nurse Dreher suggests exercising for at least 2.5 hours per week to improve your immune
system, which is supported by Dr. Saunders, who states that exercise promotes better sleep
and can help boost immunity.

Consume foods that are beneficial for your immune system.

Eating a healthy diet can help prevent illness by strengthening the immune system, according to
a study published in Frontiers in Public Health in 2020. Dr. Saunders suggests consuming foods
that are high in protein, fruits, and vegetables, and avoiding sugary snacks.

Here are some important vitamins and minerals recommended by Dr. Darna to boost your
immune system:

● Zinc: found in lean meats, seafood, milk, whole grains, beans, and nuts
● Vitamin C: found in fruits like oranges, strawberries, cantaloupe, and tomatoes, and
vegetables like broccoli and kale
● Iron: found in spinach, white beans, lentils, and tofu
● Vitamin E: found in avocado, shrimp, nuts, and green leafy vegetables
● Vitamin A: found in sweet potatoes, carrots, red bell peppers, mangos, black-eyed peas,
and spinach
● Vitamin B6: found in tuna, salmon, and chickpeas.

Manage Your Stress.

According to Tsao-Lin Moy, an expert in alternative and Chinese medicine, stress messes with
your immune system by messing with your sleep. When you're stressed, your immune system
doesn't make enough white blood cells, which are like the soldiers that fight off bad germs.
Nurse Dreher suggests finding ways to handle stress to help your immune system stay strong.

Consider Acupuncture or Aromatherapy.

Want to handle stress better? Try acupuncture, suggests Dr. Irina Logman from the Advanced
Holistic Center. Acupuncture releases natural feel-good chemicals that can lower your stress
levels. Acupuncture, according to Dr. Logman, can boost your immune system and hasten the
body's healing process.

According to Tsao-Lin Moy, acupuncture has a dual power. It can strengthen the immune
system when needed and soothe it when it's acting too strong. Additionally, Moy mentions that
acupuncture has the ability to awaken the body's own healing abilities.
Consider Adding Probiotics to Your Diet.

According to Lisa Richards, a nutritionist, and author of The Candida Diet, probiotics are like
helpful bacteria in your tummy that protect your gut and immune system. She suggests taking
probiotic supplements to give your immune system an extra kick, especially when you're feeling
under the weather.

FAQ
Does Not Sleeping Enough Cause a Fever?

Not getting enough sleep won't make you develop a fever, which is a signal that your body is
battling an infection. But be aware that getting too little sleep can decrease your immune
system's capacity to fight off illnesses, which can increase your risk of getting sick.

Does Not Sleeping Enough Make You Feel Nauseous?

While it may not occur immediately after a single night of poor sleep, feeling nauseous can be
an indication that you're not getting enough rest.

Does Not Sleeping Enough Give You Flu-Like Symptoms?

Lack of sleep might make you feel worn out and worn out, but it won't make you experience flu-
like symptoms unless you're actually sick. However, not getting sufficient Your immune system
may become weakened by sleep, making you more prone to catching the flu, colds, and other
illnesses.

Final Thoughts from Sleepopolis

With the understanding of how crucial a strong immune system is, we hope these tips will assist
you in maintaining your health and improving your sleep. Remember, a balanced approach that
includes sufficient sleep, a nutritious diet, regular exercise, and stress management is essential
for supporting your immune system. However, as we're not medical professionals, it's advisable
to consult your doctor for any medical concerns regarding this matter.