LACK OF SLEEP CAN AFFECT YOUR IMMUNE SYSTEM

Yes, lack of sleep can affect your immune system. Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick.

Lack of sleep: Can it make you sick?

THIẾU NGỦ CÓ THỂ ẢNH HƯỞNG ĐẾN HỆ THỐNG MIỄN DỊCH CỦA BẠN
ĐẨY LÙI BỆNH MẤT TRÍ NHỚ CỦA NGƯỜI GIÀ

Lack of sleep can affect your immune system – google image

During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep.

So, your body needs sleep to fight infectious diseases. Long-term lack of sleep also increases your risk of obesity, diabetes, and heart and blood vessel (cardiovascular) disease.

How much sleep do you need to bolster your immune system? The optimal amount of sleep for most adults is seven to eight hours of good sleep each night. Teenagers need nine to 10 hours of sleep. School-aged children may need 10 or more hours of sleep.

But more sleep isn’t always better. For adults, sleeping more than nine to 10 hours a night may result in a poor quality of sleep, such as difficulty falling or staying asleep.

Sleep is essential for immune health, and much more

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It is essential to optimize sleep to ensure the immune system remains strong – google image

During these uncertain times, while the world is battling an infectious disease, it is essential to optimize sleep to ensure the immune system remains strong, and to support mental well-being. 

  • Maintaining a regular bedtime and waking time. Schedule a protected time for sleep, including an anchor period (i.e., same 4-6 hours regardless of schedule). 
  • Napping to reduce daytime fatigue but not regularly doing to replace a restful night sleep. 
  • Cutting down on alcoholic beverages, energy drinks and foods containing caffeine, such as dark chocolate, at night.
  • Limiting the consumption of sugar-sweetened beverages, candies and desserts that can worsen sleep quality. 
  • Keeping the sleep environment comfortable, dark, quiet, and cool.

Source: philips, mayoclinic

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