Quality sleep is essential not just for mental and physical health but also for maintaining a robust immune system. Let’s explore how sleep impacts immune function and how to improve sleep hygiene to bolster your defences.
How Sleep Affects the Immune System
During sleep, the body produces cytokines, proteins that help fight infection and inflammation. Lack of sleep can reduce the production of these protective cytokines, making you more susceptible to illness. Moreover, sleep helps balance immune function, ensuring the body can effectively respond to pathogens without overreacting.
Tips to Improve Sleep Hygiene
- Maintain a Consistent Sleep Schedule: Regulate your sleep-wake cycle by going to bed and waking up at the same time every day.
- Create a Relaxing Bedtime Routine: Engage in calming activities like reading, meditation, or taking a warm bath to signal your body that it’s time to wind down.
- Limit Caffeine and Alcohol Intake: Both substances can disrupt sleep patterns. Try to avoid them, especially in the hours leading up to bedtime.
- Exercise Regularly: Physical activity can promote better sleep, but try to avoid vigorous exercise close to bedtime as it can be stimulating.
- Optimise Your Sleep Environment: Keep your bedroom cool, dark, and quiet. Investing in a comfortable mattress and pillows can also enhance sleep quality.
By prioritising sleep, you can support your immune system, reduce the risk of illness, and improve overall health and wellbeing.