Immunity is key to fighting off the coronavirus – and getting enough sleep is crucial for cultivating a strong immune system.
A strong immune system has never been more important than in the midst of the COVID-19 pandemic. And while people are increasingly aware of the importance of eating healthily and exercising regularly to boost immunity, fewer may be aware of the importance of something that seems too simple to be effective: getting enough sleep.
How much sleep is enough?
"That’s seven to eight hours a night," says Michelle Baker, a Durban clinical psychologist with a special interest in sleep – "though some people can get by with five and wake feeling refreshed, which is what counts". Yet, the South African Society of Sleep Medicine (dissolved in October, but setting up anew) estimates that 30 to 40% of us suffer from insomnia.
Regularly getting less than five hours a night has been linked to higher mortality, and poor sleep has been associated with increased inflammation, high blood pressure, insulin resistance, weight gain, cardiovascular disease, impaired blood sugar regulation, and vitally in the age of COVID-19, impaired immunity.
What is the connection between sleep and your immune system?
The immunity effect has been shown in a number of studies, including one at the University of California, which found people sleeping less than six hours a night to be four times more likely to catch a cold when exposed to the virus, than those who had seven hours or more.
The reason seems to come down largely to our T cells – white blood cells that ward off infection, attacking and destroying virus-carrying cells before they can proliferate. Sleep boosts our T cell production, and getting too little sleep impairs it.
"Also key is our production of cytokines – proteins secreted by certain cells of our immune system, that help it respond rapidly to harmful foreign substances. Cytokines direct cells to head towards infections to fight them, and the brain disposes of wastes during sleep," says Baker.
Your body needs a proper night’s rest to replenish these important cells and proteins and fight diseases like COVID-19. Yet, ironically, when we’ve seldom spent more time at home and with little to do except sleep, many of us are struggling to sleep, because of stress about the virus, job security and the uncertain future.
What can you do if you're struggling to sleep due to stress?
Set limits on your media intake
Check official websites for updates on the virus, and cut free from feeds that spread gossip and despondency.
Unwind with things you enjoyed before the pandemic
Including reading, listening or watching programs, especially in the hour or two before bed.
Look after your body
Eat sensibly (limit your sugar and caffeine intake, especially before bed), exercise regularly, and follow a daily routine, going to bed and rising around the same time. "Don’t be tempted to extend sleep by going to bed too early or sleeping late – this habit can start insomnia," says Baker.
Keep your bedroom comfortable, dark and cool
This includes being free from the distraction (and blue light) of electronic devices.
Know you are not alone
If you struggle with stress, reach out digitally to trusted friends and family for support, and if depression sets in, contact the SA Depression and Anxiety Group: 0800 456 789 (24 hours), sms 31393 or visit www.sadag.org.za.
IMAGE CREDIT: 123rf.com