Believe it or not, sleep is one of the body’s most critical functions. This assertion may seem counterintuitive, particularly in today’s fast-paced world- after all, to many, it is the most unproductive part of anyone’s day, so how can it be so important? However, even a cursory look at Mother Nature seems to tell us a different story. While all species in the animal kingdom engage in some sleep, some creatures, like whales, sleep with half a brain at a time (with the other half staying awake to maintain life-necessary movement). Birds also have a similar system. So why is it so different for humans?
It is said that human beings spend about a third of their lives sleeping. Sleepis so critical that while you cansurvive without food for a few weeks and some days without water, lack of sleep for only 2 or 3 nights will cause your body tofail. Moreover,chronic sleep deprivation (routinely sleeping less than 6-7 hours a day)can seriously affect your body. But why is that?
So let us explore the importance of sleep for health and immunity.
What happens during sleep?
Sleep affects the body and brain in different yet linked ways:
In the brain, sleep enhancesyour ability to memorise, learn and make logical choices and decisions. It also helps maintain your mental health by recalibrating the emotional brain circuits every night. Sleep also boosts your problem-solving skills and inspires your creativity through dreaming.
Within the body, sleep restocks your immune system cells, regulates hormones that control appetite and blood sugar, and helpsmaintain a healthy gut microbiome. Furthermore, sleep lowers your blood pressure and heart rate, thus maintaining your heart fitness.
Sleep and Immunity
Sleep and immunity are inextricably linked. When your immune system is activated, it alters your sleep patterns. Conversely, sleep affects the intrinsic and adaptive partsof your body’s defence systems.
So, if you want to remain healthy and function optimally throughout the day, getting adequate good-quality sleep each night is essential.
Studies have effectively demonstrated that sleep deprivation affects the brain similarly toover-drinking.
Additionally, recent research indicates that poor sleep increases pain sensitivity and makes it more likelyto develop cardiovascular problems.
A recent study also linked a good night’s sleep to more effective T cells (specialised immune cells). This relationship is what drives your body’s defences against infection.
But beyond the quantity of sleep you get (most people require 7 to 9 hours a day on average), there is one more crucial element: sleep quality. The latter, more than the former, dictates optimal health.
Reasons to get better sleep.
If you love bedtime, then it is time to rejoice. Getting adequate quality sleep is not only good for your immune system but also your health. So, if you prefer to get sufficient sleep, science is on your side.
But what are the health benefits of better sleep? They include:
- A sharper brain
- A healthier heart.
- Better athletic performance
- Better moods
- Steadier blood sugar
- Better germ fighting
- More effective weight control
So how do you ensure your sleep is good enough?
The best way is to observe ‘sleep hygiene’. Sleep hygiene refers to a set of actions and considerations that help promote consistent, uninterrupted sleep. It is based on the circadian rhythm (the body’s 24-hour ‘internal clock’) that ensures you are fully awake from the time the sunrises and signals your body’s sleep responses after dusk when there are lower temperatures and darkness begins setting in.
The following habits will help you create good sleep hygiene:
- Avoid caffeine after noon
- Keep sunlight and darkness separate- avoid blue light from device screens at least two hours before bed.
- Maintain cool bedroom temperatures
- Be consistent in your daily and bedtime routines.
- Regular exercise
- Consuming a properly balanced diet
Furthermore, it is best to make your bedroom a sleep sanctuary. So, instead of installing a TV screen or reaching for your devices when you get in bed, try winding down before bed by practising meditation, reading a relaxing book or listening to calming music.
Finally, remember that no matter your profession or interests, a good night’s sleep is the most effective tool for beneficial daily brain and body resets and maintaining arobust immune system!