Sleep And Your Immune System: How Sleep Affects Your Health
Research shows that one in three adults reports not getting enough sleep, and nearly 40% of adults state that they fall asleep involuntarily during the day at least once a month. Sleep plays a crucial role in our mental well-being, but not getting enough sleep can also have critical effects on the immune system and physical health.
Below, we’ll look at sleep and your immune system and discuss some suggestions for how to get a more restful night’s sleep.
Brain basics and understanding sleep
Sleep is about more than rest. During sleep, many things happen that affect multiple systems in the body, including the brain. Research shows that the glymphatic system, a series of drainage pathways in the brain, clears waste substances and toxins while we sleep. Sleep also helps our brains create memories and learn new things.
Sleep also plays a role in the cardiovascular system. During non-REM sleep, your heart rate and blood pressure typically drop, and your heart doesn’t work as hard as it does when you’re awake. When you don’t get enough sleep or you wake up frequently throughout the night, your heart doesn’t get these long rest periods. People who chronically do not get enough sleep may be more prone to conditions like high blood pressure, stroke, and cardiovascular disease.
Sleep can also affect the production and release of various hormones. For example, a lack of sleep can alter the secretion of leptin and ghrelin, hormones related to satiety and appetite, which can lead you to overeat during the day. Sleep can also affect the secretion of growth hormone, which supports muscle growth and tissue repair.
Sleep also tends to be essential for having a healthy immune system. Research shows that people who do not get enough good-quality sleep are more likely to get sick and take longer to recover from illness.
How a lack of sleep is related to various health conditions
Research has found that a lack of sleep can increase the risk of infection and affect the body’s response to infections.
Infection
Animal studies have found that sleep deprivation reduces mice's ability to fight infections and that reduced sleep quality leads to increased infection risk and poor outcomes. Research in human subjects has found that people with sleep disorders have an increased risk of herpes zoster (shingles) and that those who consistently get fewer than five hours of sleep per night may be more vulnerable to respiratory infections and other infectious diseases.
Cancer
Sleep deprivation can also affect how the body responds to tumors. Some studies suggest that there is a link between short sleep duration and the risk of breast, prostate, and colorectal cancer. Researchers do not know the exact reason, but they speculate that it may be due to a reduced secretion of melatonin, which has multiple anti-cancer properties.
In one study published in 2021, the activity of natural killer cells, which have an anti-tumor effect, was reduced in mice that were sleep-deprived for 72 hours, compared to the control group. Scientists concluded that sleep deprivation leads to an immunosuppressive environment, which could lead to early onset of cancer and/or a higher growth rate of cancer cells.
Neurodegenerative diseases
A lack of sleep may also contribute to neurodegenerative diseases like Parkinson’s, Alzheimer’s, Huntington’s, and multiple sclerosis. One study done on rats suggests that sleep deprivation may affect the brain in ways that lead to anxiety, changes in learning, and memory impairments. Research suggests that sleep deprivation can lead to increased B cells in the brain compartment of mice, which may contribute to neurodegeneration and neurological disorders.
Autoimmune diseases
Research on healthy humans (those without autoimmune disease history) with non-apnea sleep disorder found that some sleep disorders, like insomnia, were associated with a higher risk of developing autoimmune disorders like ankylosing spondylitis and rheumatoid arthritis. Scientists believe that sleep deprivation may cause systemic inflammation and an increased production of cytokines, which may increase predisposition to autoimmune diseases.
How to get a good night’s sleep
The National Sleep Foundation recommends that adults get seven to nine hours of sleep every night. Sleep plays a role in many aspects of health, but everyone has trouble sleeping from time to time. Below are some healthy sleep strategies you can try as you aim to get more sleep and higher-quality sleep.
Start a regular exercise routine
Exercise can boost the effects of natural sleep hormones and may help you get a better night’s sleep. However, it’s recommended that you not exercise too close to bedtime, as it can be too stimulating. Instead, you might take a brisk walk in the morning, which may allow the sunlight to help your natural circadian rhythm.
Only use your bed for sleep and sex
It may help to avoid watching TV, using a tablet or smartphone, responding to emails, or even reading in bed. You may sleep better if you only use your bed for sleeping and sex.
Make your bedroom as comfortable as possible
Many things can distract you when you’re trying to sleep. Ideally, your bedroom should be cool, dark, and quiet. You might try using a fan to get the temperature right, blackout curtains or a sleep mask to block out light, and a white noise machine to drown out any ambient noise.
Avoid coffee and alcohol close to bedtime
Caffeinated drinks too close to bedtime can act as a stimulant, keeping you awake. While alcohol may help you fall asleep quickly, it can have some stimulant effects and lead to poor sleep throughout the night.
Start a sleep routine
Consider establishing a set of rituals to perform every night before bed to help signal to your body and mind that it’s time for sleep. You might try having a cup of chamomile tea, taking a warm bath or shower, or listening to calming music.
Try relaxation techniques
Daytime stress can make it difficult to unwind at night, so learning relaxation techniques to de-stress before bedtime may promote high-quality sleep. You might try taking a warm bubble bath, doing yoga or meditation, or practicing breathing exercises to relax before getting into bed.
Talk to a therapist
If you consistently have trouble falling asleep, working with a therapist may help. A common type of therapy used to treat insomnia is cognitive-behavioral therapy (CBT). In CBT, you can work with a therapist to identify and change the thoughts and behaviors that keep you from getting enough rest. Research suggests that CBT for insomnia may be more effective than sleep medications and have more long-lasting effects.
A chronic lack of sleep can make it difficult to want to leave the house, which is one reason why online therapy may be a suitable option for people with sleep difficulties. With an online therapy platform like BetterHelp, you can work with a licensed mental health professional from the comfort of your own home at a time that suits your schedule. You can also reach out to your therapist 24/7 through in-app messaging, and they’ll get back to you as soon as they can. This may be helpful if you experience insomnia in between therapy sessions.
Research has found that online therapy for insomnia is effective, too. A 2021 study reported that remote CBT for insomnia resulted in similar improvements to sleep and daytime functioning as those seen with in-person treatment. An online therapist may be able to help with understanding sleep problems and recommend personalized strategies that reduce stress and promote sleep.
Takeaway
A lack of sleep can have serious effects on the mind and body, including the immune system. If you’re having trouble getting seven to eight hours of high-quality sleep a night, it may help to speak with a therapist, whether in person or online. With BetterHelp, you can be matched with a therapist who has experience helping people overcome insomnia. Take the first step toward getting high-quality sleep and reach out to BetterHelp today.
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