The connection between deep sleep and immune system health

We need sleep to get rid of our fatigue throughout the day, so we sleep. But we never think that deep sleep not only gives us mental peace and removes fatigue, but it is also our body’s most important defense mechanism, which increases immunity. Our body’s immunity depends on the quality of our sleep. Insufficient sleep not only weakens our body in the morning, but also causes various types of diseases in the body. Slowly, this disease creates significant problems in our body.

Today, we will discuss how deep sleep strengthens our immune cells. We will highlight the problems caused by poor quality sleep. We will know how to enhance the immune system further by improving sleep habits.

Why is deep sleep important?

Body reconstruction

Deep sleep repairs our damaged tissues and cells throughout the day. During deep sleep, more growth hormone is released, which helps us build muscles, maintain bone health, and metabolize fat. At the end of the day, the levels of energy molecules needed by the brain and body, especially adenosine triphosphate, are restored and replenished.

“According to Harvard Medical School, during sleep, your immune system releases cytokine proteins that help fight infections and inflammation.”

Strengthening the immune system

During deep sleep, our body produces more proteins called cytokines, which play an essential role in fighting infection and inflammation. Natural Killer cells increase, which destroy infections.

According to the Sleep Foundation, NK cell activity decreases by about 70% when there is a lack of sleep, so the body can easily become infected.(source)

Mental function and memory

Deep sleep is also essential for our mental health. As a result of deep sleep, the small things we remember during the day remain permanently in our brains, and this is called memory consolidation. In addition, during this time, a special cleaning process of the brain is activated, which helps to remove metabolic waste products from the brain, such as amyloid beta.

Harmful effects of lack of sleep

Weakened immune system

Lack of sleep causes various problems in the body. There is a higher chance of getting infected with colds and other viruses. Those who do not sleep for 7 hours regularly are more likely to get sick. Lack of sleep reduces the amount of cytokines, the body’s immune protein, in the body, which can make it less effective in fighting infections or inflammation. When you get a vaccine, your body needs to produce antibodies. But lack of sleep can hinder the production of these antibodies, making the vaccine less effective. Lack of sleep can cause chronic inflammation in the body, which can weaken your immune system over time and increase your risk of developing various diseases.

Mental and neurological problems

Memory and attention deficit disorder: Without deep sleep, the brain cannot retain information well during the day, which can lead to memory loss and poor concentration.

Mood swings: Due to lack of sleep, you can get easily irritated, angry, or depressed. This increases your stress and anxiety levels.

Inability to make decisions: Due to lack of sleep, you may have trouble making decisions. This is because your brain does not function well at this time, which can make you unable to make the right decisions.

Long-term physical health risks

Lack of sleep can cause long-term physical health problems. Lack of sleep leads to increased secretion of the hormone cortisol, which can cause heart disease. The body’s hormonal balance is disrupted, which leads to increased hunger, and overeating can lead to weight gain, high blood pressure, and type 2 diabetes. Lack of sleep makes the skin dull, slows down the rate of cell renewal, and makes you look older faster.

Easy tips to increase deep sleep

Create a specific routine

A consistent schedule: Go to bed at the same time every day and wake up at the same time, whether it’s a weekday or a weekend. This helps set your body’s circadian rhythm, so your body naturally prepares for sleep.

Relaxation habits: Start a calming routine 30 minutes before going to bed, for example, reading a light book, listening to soft music, or taking a warm bath. This signals to your mind that it’s time to rest.

Control the environment

Darkness and silence: Keep your bedroom as dark and quiet as possible. Use heavy curtains or an eye mask if necessary.

Temperature: Keep the room cool. Generally, a temperature of 18°C ​​to 22°C is considered ideal for sleep, as the body naturally lowers its temperature during this time.

Bed use: Use your bed only for sleep and intimacy. Avoid working, watching TV, or eating in bed.

Light and screen control

Avoid blue light in the evening: Stop looking at screens that emit blue light, such as mobile phones, laptops, or tablets, at least an hour before going to bed. Blue light inhibits the production of the sleep hormone melatonin.

Daylight exposure: Get enough natural light during the day. This helps to regulate your circadian rhythm properly.

Precautions with food and drink

Caffeine and nicotine: Avoid caffeine (tea, coffee) and nicotine after dark or 6-8 hours before going to bed.

Heavy meals: You should not eat heavy meals right before going to bed. You can eat fruit or small snacks if you feel a little hungry.

Physical activity and stress management

Regular exercise: Regular physical activity during the day improves the quality of your sleep, but avoid strenuous exercise right before going to bed.

Stress reduction: Do something to reduce stress before going to bed. Meditation, deep breathing exercises, or writing a diary can calm your mind.

Create a natural sleep-supporting routine

Creating a calm and regular routine before going to bed every day helps the brain understand that it is time to rest. This habit improves the quality of sleep and enables you to fall asleep more deeply. Create a light environment by stopping work or using screens an hour before bed. Bathing in warm water lowers body temperature and relaxes muscles. Aromatherapy, such as lavender or chamomile, is effective as a sleep stimulant. Soft lighting, soft music, or reading a book calms the mind. Meditation or breathing exercises before going to bed reduces the stress hormone cortisol, resulting in easier sleep.

Foods that are beneficial for deep sleep

Foods rich in tryptophan

Foods rich in tryptophan are essential for deep sleep. It is an amino acid that the body cannot produce on its own. This element goes to the brain and directly helps in the production of serotonin (a mood-boosting substance) and then the sleep hormone melatonin. These hormones regulate our circadian rhythm and improve the quality of sleep. To ensure deep sleep, you can add these tryptophan-rich foods to your diet: milk, yogurt, chicken, turkey, cashews, bananas, etc.

Magnesium and Calcium

Role of magnesium: Magnesium helps calm our central nervous system and relax muscles. It increases the effectiveness of a neurotransmitter, GABA, which calms the brain and prepares the body for sleep. Magnesium deficiency can cause problems like restless legs or insomnia. Eat more spinach, avocado, pumpkin seeds, walnuts, and dark chocolate.

Role of Calcium: Calcium directly helps the brain produce the sleep hormone melatonin. This hormone controls our sleep-wake cycle. Eat more milk, yogurt, and other dairy products.

Natural Melatonin

Melatonin is the hormone that controls our body’s sleep-wake cycle. There are some foods that naturally produce this hormone and promote deep sleep. Tart cherry is one of the natural sources; drinking its juice helps you fall asleep faster. Besides, oats, barley, and walnuts contain melatonin.

FAQ

Q 1: How does deep sleep boost the immune system?
During deep sleep, your body produces cytokines  proteins that help fight infection and reduce inflammation. This stage also activates T cells and natural killer cells, which detect and destroy harmful viruses and bacteria. As a result, your immune defense becomes stronger and more efficient.

Q 2: Can lack of deep sleep make me sick more easily?
Yes. When you don’t get enough deep sleep, your body produces fewer protective proteins and immune cells. This weakens your ability to fight off infections. Studies show that people who sleep less than 7 hours per night are more likely to catch colds, flu, and other common illnesses.

Sleep Better, Live Healthier

Deep sleep not only gives us peace but also increases our immunity. Insufficient sleep reduces our cytokine content and pushes us towards various diseases.

Therefore, it is necessary to sleep 7-8 hours a day for your good health. Remember, when you are in deep sleep, your body is silently fighting for your health. Make sleep a cornerstone of your life to stay healthy, disease-free, and reach your full potential.