Doctors have intuitively known for a long time that sleep, along with prevention, lifestyle, and dietary measures, is a critical component of flu and illness prevention. Sleep deprivation is inherently inflammatory, and for several decades physicians have encouraged consistent, nightly sleep to reduce inflammation. What we now know from recent research is that sleep deprivation also suppresses the body's immuno-response, increasing your susceptibility to infection and reducing your body's ability to fight off diseases.
Sleep disorders like insomnia and obstructive sleep apnea reduce a person's total-night restorative sleep, resulting in sleep deprivation. "Sleep deprivation makes a living body susceptible to many infectious agents." Even environmental factors can be problematic, with research finding that circadian rhythm disruptions can suppress immune system responses.
In 2017, research with twins found that sleep deprivation resulted in lower vaccine effectiveness. "The results are consistent with studies that show when sleep deprived people are given a vaccine, there is a lower antibody response and if you expose sleep deprived people to a rhinovirus they are more likely to get the virus."
Research has confirmed that adequate, restorative sleep improves your body's T cells, "the immune cells that fight against intracellular pathogens, for example virus-infected cells such as flu, HIV, herpes, and cancer cells."
In addition to 8-9 hours of nightly restorative sleep, preventative measures include frequent hand-washing, reducing hand contact, and avoiding coughing or sneezing. Lifestyle measures include elimination of alcohol and tobacco. And dietary measures include focus on low-inflammation diets avoiding processed sugar and increasing water, fresh fruits and vegetables, and antioxidant-rich legumes and seeds.
A focus on uninterrupted restorative sleep can improve your body's immune system and strengthen your response to colds and flu viruses, improving recovery and overall wellness.
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Click here for more information on how obstructive sleep apnea destroys restorative sleep.
