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You may be aware that lack of sleep can cause major health problems, but did you know that a lack of sleep can lead to compromised immunity and increased risk of infections?
New research has come to light, affirming the role of sleep in supporting immune level. The study, published in the journal Frontiers in Psychiatry, claims that sleeping less than six hours or more than nine hours a day can increase risk of infection.
Co-author of the study, Ingeborg Forthun (PhD), a researcher at the Norwegian Institute of Public Health, said:
"The findings are an additional testament to why everyone should prioritize sleep".
What did researchers find out about lack of sleep?
Previous research on lack of sleep and infections was typically conducted in a laboratory setting, but the research team aimed to investigate the link between sleep and infections in more 'real life' settings.
They distributed questionnaires to patients in waiting rooms of general practitioners in Norway and received 1,848 completed surveys.
The questionnaire inquired about the average length of sleep, typical sleeping hours, and whether or not respondents felt their sleep was of good quality. Moreover, participants were prompted to share whether or not they had been sick with an infection or required use of antibiotics in the preceding three months.
Lack of sleep (six hours or less) or too much sleep (nine hours or more) increased participants' risk of infection, according to the study. People who slept for more than nine hours were 44% more likely to report an infection than those who slept for 7-8 hours. Meanwhile, those who reported sleeping for less than six hours were 27% more likely to report an infection.
People who regularly get less than six hours of sleep per night, or who suffer from chronic insomnia, were also more likely to need antibiotics to treat their infection, as shown by their data.
There was no correlation between when people slept and their risk of infection, but sleep duration did matter. The researchers were aware of the possibility of bias in their findings due to inaccurate patient recall of sleep events.
Furthermore, the researchers did not know the underlying reasons for patients' doctor visits, like whether or not they were dealing with a medical issue that could have influenced their inability to sleep or an infection. So, they do not believe that these factors can fully explain the results they obtained from their study.
Relation between sleep and immune system
Sleep and immune system have long been thought to go hand in hand by scientists. "Sleep is a time to save and reset the body," explains Dr. Randall Wright, a neurologist at Houston Methodist and medical director for Brain Wellness at Houston Methodist The Woodlands Hospital.
Several essential chemicals in the human body are replenished during sleep, making the immune system stronger, he told Healthline.
Lack of sleep can hinder white blood cells from reaching affected sites in the body, said Dr. Abhinav Singh, medical director at the Indiana Sleep Center, expert at the Sleep Foundation, and co-author of Sleep to Heal: 7 Simple Steps to Better Sleep.
The immune system relies heavily on white blood cells to combat bacterial and viral infections. When there's a lack of sleep, the body responds by producing more of the stress hormones adrenaline and prostaglandin, as Singh explained. They do that by 'reducing levels of integrin, a molecule that helps T-cells (a type of white blood cell) stick to virus-infected cells and kill them," he explained.
Additionally, the side effects of lack of sleep include reduced bodily ability to produce antibodies, making it less effective in warding off infections.
More than nine hours of sleep per night "often implies that the quality of your sleep is inadequate or that there's another inflammatory process occurring," said Singh.
Sleep apnea, periodic limb movement disorder, and sleep fragmentation due to insomnia are common sleep disorders that increase the need for sleep. The same negative effects on the body as chronic sleep deprivation can be seen when dealing with sleep disorders that prevent you from falling into a deep, restorative sleep.
How to get better sleep?
Although lack of sleep is the worst, even low quality sleep for long hours can be pretty damaging. For good quality sleep that nourishes the body, optimize your sleep schedule by following these tips:
- Postpone watching TV or reading till the morning, and put down the smartphone.
- Maintain a regular sleep/wake schedule as much as possible.
- Do some deep breathing exercises, like four in and eight out, or take a relaxing bath or shower before sleeptime.
- Make your bedroom conducive to sleep by eliminating any potential distractions, like a cell phone, TV, or laptop, at least one hour prior to bedtime. A "dark, cool (68°F), and quiet — although white noise is okay" environment is ideal.
- Exercising has been shown to improve quality and duration of sleep.
In conclusion, lack of sleep can be one of many factors that increase risk of contracting an infection. Ensure that you get good quality shut-eye for 7-8 hours every night to remain healthy and happy. Try to optimize your sleep environment for the best results.
