How Does Sleep Help Your Immune System?

In our 24/7, always-on-the-go modern world, productivity is often king, and longer workdays are treated like a badge of honour. But there are only so many hours in a day, and after a certain point, you need to get your rest so you can stay healthy.

Although it’s easy to think of your immune system and sleep quality as two separate factors that influence how well you perform at work, your immune system and sleep have a bi-directional relationship – meaning the health of one impacts the other.¹

If you want to avoid taking a sick day or feeling lethargic on the job at all costs, then check out our answers to common questions about sleep and the immune system.

How does the immune system impact sleep?

The job of the immune system is to protect the body. It neutralises harmful substances encountered in the environment and removes them. White blood cells are always on the lookout for outside invaders, such as viruses and bacteria, and when they spot them, they launch their attack.

When your immune system kicks in to protect you from a threat, it can impact the amount of sleep you need. For example, you might feel tired or find yourself sleeping longer when your body is fighting off a virus. As we saw with COVID-19, it’s possible to have an infection and not know it. That’s why it’s important to maintain your immune health every day – not just when you’re sick.

Can lack of sleep make you sick?

It absolutely can, because sleep and immunity go hand in hand. Getting adequate sleep supports immune function by ensuring there are enough immune cells circulating in your body.^2,3 When you don’t get enough sleep, your immune system can’t function as well.

Does sleep benefit your immune system?

Yes! If you’re wondering how many hours a night you need, a 2015 study published in Sleep looked at the relationship between sleep duration and the likelihood of getting the common cold. Researchers found that individuals who sleep six hours or less are more likely to get sick than those who slept for more than seven hours.⁴

Bottom line: Make sure you sleep at least seven hours per night!

How can I improve my sleep?

Practice good sleep hygiene – the behaviours and environmental factors you can control. For starters, be sure to have a consistent bedtime and wake-up time. Sticking to a sleep schedule (even on the weekends) can keep your body’s sleep-wake cycle in check.

If you have a racing mind at bedtime, then give yourself time to unwind before going to bed. That means turning off the TV or computer and putting your cell phone away; too much blue light exposure at night disrupts natural sleeping patterns, which can leave you feeling tired in the morning.

Lastly, add some exercise time to your daily routine. But be careful not to do it too close to bedtime because research shows that some individuals struggle to fall asleep when they engage in intense exercise an hour before bed.

I’m sick right now. How can I get over it?

Although there are no magic bullets, here are a few tips you can try:

• Sleep: Chances are you’re feeling tired and sluggish. The good news? Experts say sleeping helps your immune system to recover faster from illness. Now’s the time to listen to your body!
• Hydration: You can lose a lot of fluid through sweat, vomit, diarrhea, and a runny nose. So, drink up!
• Home Remedies: Although time may be the best cure if you’re sick, you can try alleviating some symptoms with some common cold favourites like tea with honey, chicken soup, foods rich in vitamin C, and spicy foods (to keep the nasal passages clear and ease congestion).

Take care of yourself when you aren’t sick

Now that you know the answer to the question, “Can lack of sleep make you sick?” you can focus on maintaining your everyday health. Besides sleep, several other lifestyle factors can contribute to your immune health, including stress, exercise, your environment, hydration, and hygiene (both personal and environmental).

In addition to these lifestyle factors, think about what you eat. Your body needs the nutrients in food to carry out its everyday functions. A healthy, balanced diet will go a long way toward maintaining a healthy immune system.

If you struggle to get enough nutrition in your diet or have health conditions that limit your digestion and absorption, then consider high-quality nutritional supplements to fill the gaps and support healthy immune function. Although supplements are not substitutions for food, they can help support a healthy diet.