Sleep tips for a strong immune system

Every day our immune system does amazing things - it protects against bacteria, viruses and other pathogens. Our sleep is almost the most important prerequisite for an optimally working immune system. Here we explain why this is so and how exactly healthy sleep helps to strengthen the immune system and prevent diseases.

Table of Contents

1. How the immune system works
2. Sleep & the immune system
3. Sleep tips for a strong immune system

4. Conclusion

1. This is how the immune system works

In order to keep us healthy and efficient and to defy the many harmful influences, numerous immune cells are active inside us around the clock. Invading pathogens infect our cells by docking onto their surface and using their own genetic information to 'reprogram' them to produce new viruses. When this process is complete, the infected cell dies and releases new viruses, which in turn can infect other cells. The so-called T-cells (T-lymphocytes), which are also known as the "warriors of the immune system", can recognize infected cells and switch them off at an early stage.

2. Sleep and the immune system

In order for our T-cells to work optimally, healthy sleep is extremely important. The natural number of defense cells in the body increases, especially during the deep sleep phases that occur more frequently at the beginning of our sleep, and the immune system works at full speed to render invading pathogens harmless. At the same time, numerous regeneration and detoxification processes are running, through which our cells are protected and harmful substances are broken down. Various studies have shown that a lack of sleep of just three hours impairs the function of the T cells and thus the effectiveness of our immune system.

"These results clearly suggest that our immune system is directly related to the length and quality of our sleep," says Dr. Markus Dworak, smartsleep® CEO and former sleep researcher. So does the saying sleep is the best medicine have a legitimate origin? Yes! “Anyone who sleeps sufficiently well and restfully is doing something good for their immune system. 7-8 hours of sleep per night is recommended”. Healthy and sufficiently long sleep supports the body in the fight against viruses, bacteria and other pathogens. On the other hand, if you regularly sleep too little, you are much more susceptible to illnesses or infections.

3. Sleep tips for a strong immune system

Colds, corona or other nasty infections can quickly cause sleep problems, although our bodies urgently need rest and recovery then. In order to still sleep sufficiently long and restfully, you should of course pay attention to good sleep hygiene overall. But other factors, such as our diet, also play a key role in building a strong immune system while we sleep. With the following tips you can easily help to promote healthy sleep and support the body's own defenses as well as all other positive effects on health and the immune system.

#1 Maintain good sleep hygiene

A consistent sleep-wake rhythm and a suitable sleeping environment are important foundations for a good night's sleep. Despite everyday stress, social obligations or rotating shifts, you should try to maintain a fixed sleep-wake cycle and get up and go to bed at similar times. Changing bedtime too quickly or too often throws this rhythm out of balance, can have a negative impact on falling asleep and rob us of valuable minutes and hours of sleep. A dark and quiet bedroom with a room temperature between 16 °C and 18 °C is then suitable for optimal rest and restful sleep.

#2 Move enough and be physically active

Regular exercise and physical activity stimulate the metabolism in the brain and body. It is also important to consume enough daylight to maintain a healthy sleep-wake cycle and not only to make it easier to fall asleep in the evening, but to improve the overall quality of sleep. Then the body can regenerate optimally at night and the immune cells can go about their important work undisturbed. However, it is important not to overload yourself acutely, since excessive physical exhaustion and overexertion disturb sleep and tend to weaken the immune system.

#3 Vitamin-rich diet in the evening

Our eating habits have a direct impact on our sleep and immune system. "vitamins, minerals and amino acids play an important supporting role as they control numerous physiological processes" says our CEO Dr. Markus Dworak, who has long dealt with the biochemical processes during sleep. Certain nutrients can have a particularly positive effect on sleeping patterns and also specifically support the functions of the immune system. These include, for example, vitamin A, vitamin B6 or vitamin C, various amino acids and minerals such as zinc and selenium.

In acute phases of illness or to generally strengthen the body's defences, in addition to eating a generally balanced diet, you can ensure that you consume enough nutrients, especially in the evening, so that all the important building blocks for a good immune system are available to your body. Taking a suitable dietary supplement can therefore make sense just before going to bed, in order to additionally support the body's own immune processes.

Our recommendation: Our smartsleep® IMMUNE was specially designed to provide the body with the most important immune nutrients for sleep.

4. Conclusion

• Sleep supports health and the immune system because the activity of the defense cells increases with the duration of sleep

• A regular sleep-wake cycle and a quiet sleeping environment have a positive effect on falling asleep and promote restful sleep

• Sport and exercise support sleep, boost metabolism and promote an active immune system

• A balanced diet with lots of vitamins, minerals and amino acids contributes to the physiological processes during sleep and the development of a strong immune system