Getting quality sleep isn’t just about feeling refreshed — it’s critical to maintaining a strong immune system. When you sleep, your body produces and releases cytokines, proteins that target infection and inflammation. Without sufficient rest, your immune defenses weaken, leaving you more susceptible to illness.
1. Sleep Boosts Immune Cell Production
During deep sleep, your body increases the production of white blood cells, particularly T cells, which are essential for identifying and fighting viruses.
2. Sleep Reduces Inflammation
Inadequate sleep triggers inflammation in the body, which can affect overall health and make it harder to recover from infections.
3. Lack of Sleep Increases Risk of Illness
Studies show that people who sleep fewer than 6 hours a night are more likely to catch colds or other infections compared to those who sleep 7–9 hours.
4. Sleep Helps Vaccines Work Better
Research indicates that people who get sufficient rest after vaccination develop stronger antibody responses.
To strengthen your immune system, aim for 7–9 hours of restful sleep, maintain a consistent sleep schedule, avoid screens before bed, and create a calming nighttime routine.
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