When it comes to your health, sleep strengthens the immune system by plays an important role.in which of more sleep won’t necessarily prevent you from getting sick.
Without enough sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. by Cytokines produced and released during sleep.
According to the CDC.the, most recent studies show that between 50 million and 70 million American adults suffer from sleep disorders or the inability to stay awake and alert.
During this topic, we will highlight the most important advice needed during the different stages of life to get sleep that strengthens the immune system
Sleep, biological factors and immunological
Sleep-deprived people are more likely to get sick after exposure to the virus this, on the one hand, and on the other hand, their bodies take longer to recover when they are ill.
Sleep is affected by many more biological factors—including your age and level of physical activity. the body needs sleep at every stage of life for enough hours for the body to perform all the required immune functions.
Besides causing the immune system to go awry and making you more susceptible to infections, a lack of sleep also leads to the breakdown of immune self-tolerance, which triggers autoimmune diseases.
How many hours of sleep is required for each age group to increase immunity?
Age from 0 days to three months
An infant needs 14 to 17 hours of sleep. The number of hours of sleep at this age should not be more than 18 hours and not less than 11 hours.
Age from 3 months to the first year
The need for sleep decreases and ranges from 12 to 15 hours per day.
For children up to two years old
A child between one- and two-years-old needs 11-14 hours of sleep.
Age 3-5 years
Sleeping 10 to 13 hours is a good time for preschoolers. The number of hours of sleep at this age should not be less than 8-9 hours.
From 6 to 13 years old
At this point when a child begins their career in school, the need for sleep ranges between 9 and 11 hours per night.
During adolescence (14-17 years)
Sleep for 8-10 hours. The number of hours of sleep at this age should not be less than seven hours.
Young years (18-25)
A person needs to sleep for between 7 and 9 hours.
The ideal number of hours of sleep at this age is between 7 and 9 hours
Older adults (starting from the age of sixty-five)
Most people at this age need about 7 to 8 hours of sleep, while others need only five or six hours.
The loss of sleep triggered
Poor sleep habits and not getting enough sleep cause occasional migraines to become frequent and the accompanying imbalance in the performance of daily functions.
A major change in the key proteins in the body, which causes chronic pain and heart problems, which affects the performance of the body’s immune system. Where research suggests that sleep-deprived people are at higher risk of dying from heart disease
The sleep-deprived leads to secreted high levels of proteins, hat arouse the nervous system so these levels of proteins reduced the effectiveness of the vaccine and its direct effect on the body’s response to various diseases and viruses leads to damage the body’s immune system.
They found that sleep deprivation caused increased expression of proteins that help regulate sensory response in the facial nerves, known as trigeminal nerves. Which leads to cognitive impairment and focus
Increased obesity and increased appetite due to the levels of the anti-hunger hormone leptin decrease and levels of the hunger hormone ghrelin increase.
How sleep boost immunity in the body?
More sleep will not necessarily prevent you from getting sick, so cutting it off may negatively affect your immune system, where sleep boosts immune cells known as T cells.
What are the T cells?
Type of immune cell that is resistant to intracellular pathogens, for example, cells infected with viruses such as influenza, HIV, herpes, and cancer cells.
How the T cells boost immunity during sleep?
Sleep has the potential to improve T cell functioning so stress hormones inhibit T cells’ ability to function effectively by stopping immune cells from circulating throughout the body when sleeping.
The body recharges itself and cleanses itself of toxic waste that it may have had during the day. T cells settle in the lymph nodes and the brain and prepare for the next day of work.
Through sleep, the body redistributes its energy resources. During the daylight hours, most of your energy is used in your brain and your muscles, so during sleep, there is a greater opportunity to use part of this energy to create new cells and get rid of old cells that are no longer needed.
How to get enough sleep?
To maintain and boost immunity, and if you suffer from sleep confusion or cannot sleep for enough hours to last your day, here are the best tips:
- Having a comfortable, dark and cool bedroom
- Go to bed at the same time every day and wake up at the same time.
- Make sure your bedroom environment is well-suited for sleep.
- Turn off your computer and TV before bed.
- Do not leave your mobile device near you, and keep it away from you.
- Avoid drinks that contain caffeine, especially after lunch.
- Not consuming alcohol within six hours of bedtime.
- Visit your doctor or a specialist to find out what treatments are available if there are health or physical problems.
- Learn cognitive behavioral therapy and relaxation techniques to change actions or thoughts that may harm your ability to sleep.
Naptime and its benefits
If you want to enjoy good health, especially during the flu season, you should get the number of hours sleep you need each night as this will help to keep your immune system alert and thus protect you from other health problems such as heart disease, diabetes, and obesity.
But what if your sleep schedule gets interrupted by a busy workweek or other factors?
You should try to compensate for the lost comfort by napping. so the best you can get from a full nap in the afternoon, but if you cannot sleep, you can get it in two periods of no more than 30 minutes, one at the morning and afternoon, this helps reduce stress and the effects of negative sleep deprivation on the immune system.
If you can’t take a half-hour nap during the workday, try to have a 20-minute nap at the lunch hour, and another one right before dinner.
Healthy tactics for sleep
Getting enough sleep to boost your immunity and prevent disease is great, but it is also important to practice smart strategies for maintaining health and getting adequate sleep as follows:
- Wash hands, feet’s and face with soap regularly to ensure complete comfort.
- Avoid close contact with people who suffer from the weather or have symptoms.
- Ensure that the mattress and pillow are clean and choose the appropriate pillow for sleeping
- Talk to your doctor about getting your annual flu shot. And remember: even if you do experience a seasonal scent, you will be able to recover faster if your