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Sleep can strengthen the body’s immune system – Do you know?

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Sleep takes up about a third of a person’s life, but did you know that sleep can strengthen the body’s immune system? Studies show that getting enough sleep will help you avoid many diseases.

How does sleep strengthen the body’s immune system?

How important is sleep to us?

Sleep can strengthen the body's immune system
sleep can strengthen the body’s immune system

Sleep is like anything else in the human body, it is a natural state and requires care to be “healthy”.

An adequate amount of sleep will immediately refresh you and forget your pre-sleep sluggishness. Enjoy this feeling of good sleep, because as we age, the quality of sleep will decrease and lead to physical and mental problems.

According to surveys, people with a total of less than 5 hours of nighttime sleep were more likely to die than those who slept 7 hours / night. And every 3 days without 7 hours of sleep, the body will react similar to the person who has insomnia. A complete lack of quality sleep can have long-term consequences on our health.

Specifically, not getting enough sleep (or sleeping late) leads to problems with memory, mood, and blood sugar. In addition, the short-term consequences of poor quality sleep are feeling fidgety all day, poor judgment, distraction, irritability, memory problems, etc.

Inside the body, sleep can increase inflammation, high blood pressure, insulin resistance, cortisol, uncontrolled weight gain, cardiovascular disease, and affect blood sugar regulation.

In contrast, a good night’s sleep is thought to have cardiovascular protective properties. Specifically, a year-on-year study in early 2019 found a link between the brain, bone marrow, and blood vessels with protection against arteriosclerosis. This mechanism occurs only when the test subject (guinea pig) is adequately sleeping.

The relationship between sleep and the immune system

If you feel that getting enough sleep is unnecessary, then follow up on the relationships between sleep and your immune system.

Sleep and T cells

Researchers in Germany have found that good sleep improves immune cells (called T cells).

T cell is a type of immune cell that fights off intracellular pathogens, such as cells infected with influenza virus, HIV, Herpes, or cancer. They also found a new mechanism through which sleep can aid the immune system.

Accordingly, the hormones adrenaline and noradrenaline (also known as epinephrine and norepinephrine) and the prostatitis molecules inhibit adhesion of a group of adhesion molecules called integrins. And because the levels of adrenaline and noradrenaline become lower during sleep, the adhesion of the integrins becomes stronger.

This adhesion is very important because in order for T cells to kill infected cells they need direct contact with each other, the adhesion of the integrins is considered to promote this exposure.

To elaborate on the importance of T cells, we need to note the following:

T cells play a very important role in the body’s overall immune system.
When cells in the body recognize that certain cells are infected, they activate integrins so they can attach T cells.
For those who get enough sleep, the ability to activate T cells will be significantly higher.
Many findings indicate that sleep has the potential to improve T-cell function.

Sleep and vaccines

Experts have shown that people who lack sleep receive even less protection from a vaccine than people who get enough sleep each day. Accordingly, our immune response will be suppressed when sleep deprived, and less antibodies to some vaccines.

At this time, it takes longer for the body to respond to the vaccination, so if we are exposed to the virus, we will be more susceptible to infection even though we have been vaccinated.

In fact, some people are able to sleep more easily and more deeply than others. These people usually have a fairly stable immune system. Therefore, you need to form a habit of early sleep and adequate sleep from this point to be able to increase the ability of “fighting” of T cells and preventive vaccines.

Sleep can strengthen the body's immune system
sleep can strengthen the body’s immune system

Measures to help you get quality sleep

Although many people understand the importance of sleep, not everyone can get a good night’s sleep due to many subjective and objective reasons. Here are suggested ways to help boost the quality of your sleep:

  • Arrange the bedroom so that it feels comfortable, cool and eliminates the impact of electronic devices, pets. In addition, the lighting in the room needs to be set low to help you fall asleep easier, and not wake up at night.
  • During the flu season, you can sleep more than 7 hours per night. This will keep your immune system in a fighting state, protecting your body.
  • If your schedule is causing your sleep to be interrupted, try to make up for what is missing from naps. Getting 2 additional naps (15-30 minutes) in the morning and afternoon has been shown to reduce stress, compensating for the negative effects that lack of sleep has on the immune system.
  • Try taking a 20-30 minute nap at noon to boost your immune system and help your body rest.
  • Washing your hands often with soap, avoiding contact with people with infectious diseases, getting a flu shot every year … are the things you can do to prevent colds and fevers. These diseases will make it difficult for you to sleep.
  • Develop a routine of going to bed and waking up within the same time frame.
  • If you lose sleep due to an underlying health problem, see your doctor early for diagnosis and treatment.
  • Avoiding caffeine after lunch and not drinking alcohol for 6 hours before bed, not smoking before bed are also ways to help you get a good night’s sleep.

Conclusion: So above is the Sleep can strengthen the body’s immune system – Do you know? article. Hopefully with this article you can help you in life, always follow and read our good articles on the website: newyearzz.com

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