Did you know there is a big link between how well you sleep and how well you are?
The relationship between sleep inflammation and the immune system is very complicated and fascinating. All of life is organised in rhythms, as too is your body, right down to a cellular level.
Sleep is an integral component of your circadian rhythm (a 24-hour body clock) and helps to support all body systems, including immune function. Healthy circadian rhythms are regulated by the fluctuations of hormones, including melatonin (your sleep hormone) and cortisol (your stress hormone). Melatonin is released at night time in response to darkness and dips during the day. Conversely, cortisol is lower at night and higher during the day - it's this process that helps to wake you up.
Unfortunately, when you are stressed or sleep deprived, cortisol patterns get out of rhythm and can affect other body systems, including your immune system. Cortisol can alter a healthy immune response toward an immune system which reacts to things more. This is when people start to experience more allergies, food sensitivities and autoimmune health challenges.
If the immune system is busy reacting to everyday things it shouldn’t be reacting to, it makes it less capable when fighting off infections. Studies have shown that when people are exposed to the common cold virus, those who had healthy sleep were less likely to catch a cold. The study also showed that if infection did develop, individuals that experienced healthy sleep reported less severity in their symptoms and recovered more quickly.
When you hit the sack early or before 10pm, the sleep you get is associated with the release of pro-inflammatory molecules which helps to strengthen and build resilience for your adaptive immune system. This process is called immune resilience. You might compare this to lifting weights at the gym which helps to grow and strengthen your muscles.
An early night also ensures that all the important phases of sleep happen, including the ones that are anti-inflammatory such as in the deeper phases of theta and delta sleep when we release growth hormone. Growth hormone is important for repair, recovery, and reconciliation of memory but not just life memories – also immune memory. Immune memory helps your immune system to recognise and fight off threats such viruses, bacteria, and other nasties known as pathogens.
Like all things, it comes down to balance and doing what you can to keep your body in rhythm. Some great ways to support healthy immune function and healthy sleep patterns at the same time include establishing a healthy wind down routine each night, getting 30 minutes of exercise five times per week (preferably outdoors), reducing and managing stressors, and consuming an anti-inflammatory diet rich in colourful fruits and vegetables.
