CHRONIC INSUFFICIENT SLEEP CAN NEGATIVELY IMPACT your immune system. If you do not get adequate sleep, you can negatively affect your immune cells, raising your risk of cardiovascular disease and inflammatory disorders. Today we explore how you can boost your immune system.
A recently published study offers this novel finding: Sleep changes the structure of immune stem cells that produce white blood cells. Moreover, the study reminds us that “catching up on sleep” does not reverse the negative effects of insufficient sleep.
Today we explore the connection between sleep and health. Next, we’ll turn to a first-of-its-kind study connecting short sleep and immune system dysfunction. Finally, we will end with how you can use sleep as a tool to lower your chances of suffering from inflammation (and its associated health problems).
Sleep and overall health
Sleep has tremendous effects on our immune and inflammatory responses, helping us to dodge age-associated immune disorders such as:
- cardiovascular disease
- cancer
- neurodegenerative diseases
- diabetes
- obesity
https://medium.com/beingwell/5-things-you-need-to-do-to-get-better-sleep-backed-by-science-2784fae246ec?sk=ff14379f1431553cfa70c86687ccaa83
Despite these risks, short sleep prevalence is increasing over time. Looking at time diaries completed between 1975 and 2006, the prevalence of short sleep (defined as less than six hours of sleep nightly) increased from 7.6 percent in 1975 to 9.3 percent in 2006.
The United States Centers for Disease Control and Prevention (CDC) reports unsettling sleep trends. More than 35 percent of Americans get under seven hours of sleep per night. Frighteningly, one in 20 has fallen asleep at the wheel in the past month.
Let’s look at the biology connecting sleep and your immune system’s health.
The biology linking sleep and immune health
A new study from the Icahn School of Medicine at Mount Sinai (New York City) offers insights into the biological mechanisms that link sleep and immune system health.
Researchers analyzed 14 healthy adults who reported sleeping eight hours per night regularly. The scientist monitored them to confirm that the subjects slept at least eight hours each night over six weeks.
Next, the subjects gave blood for immune cell analysis. Then, the subjects reduced their sleep time by 90 minutes each night for six weeks. Researchers then re-analyzed their blood and immune cells.
At the study’s end, researchers compared the blood and immune cell samples from the full night’s sleep and limited sleep periods.
All participants had significant changes in their immune cells (also known as hematopoietic cells) due to a lack of sleep — there were more of them, and the DNA structure changed. After six weeks of sleep restriction, they had an increased number of immune cells.
Here are the research study findings:
Sleep changed the DNA structure in white blood cell-producing immune stem cells. Sleep deprivation appeared to be associated with DNA alterations. In addition, after six weeks of sleep restriction, the subjects had an increased number of immune cells.
If the number of immune cells gets too high, they can overreach and cause inflammation. In addition, this study showed that “catching up” on sleep does not reverse the negative effects of sleep disruption.
Getting better sleep
The American Association of Sleep Medicine reports that adults need a minimum of seven hours of sleep per night. Less than this amount can lead to chronic health conditions such as diabetes, heart disease, and diabetes. In addition, short sleep can take a toll on your energy, productivity, and mood.
While you may not be able to control all of the factors that interfere with your sleep, here are some habits that can encourage better sleep.
- Stick to a regular sleep schedule. Aim for eight hours of sleep, as most people don’t need more than that to feel rested. Please try to go to bed and get up at the same time every day, including on weekends. Consistency should reinforce your sleep-wake cycle.
- Be aware of your food and drink. While you don’t want to go to bed hungry, try to avoid heavy meals within a couple of hours of bedtime. Of course, nicotine, caffeine, and alcohol can cause problems, too. Nicotine and caffeine are stimulants, while alcohol disrupts sleep later in the night (even if alcohol initially makes you sleepy).
- Create a restful environment. Keep your room dark, cool, and quiet. Too much evening light exposure can create challenges with going to sleep. I use room-darkening shades. Others find value in earplugs, fans, or other devices to create a restful environment. A warm evening shower an hour or two before sleep helps me quite a bit.
- Limit naps. Daytime naps that are too long (for example, more than 20 to 30 minutes) or too late in the day can interfere with nighttime sleep.
- Incorporate physical activity into your daily routine. Move, but try not to do vigorous exercise close to bedtime. Try to spend some time outdoors during the day, if possible.
- Manage worries. Try to resolve concerns before bedtime. Write down what’s on your mind and set it aside for tomorrow.
Being sleep-deprived is not a badge of honor; it threatens your health. I encourage you to focus on this often-neglected pillar of health. Thank you for joining me today in this look at how you can boost your immune system.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.
