Sleep tips for a strong immune system

Every day, our immune system performs amazing feats – it protects us from bacteria, viruses, and other pathogens. Our sleep is almost the most important prerequisite for an optimally functioning immune system. We'll explain why this is the case and how healthy sleep helps strengthen our defenses and prevent illness here.

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. How the immune system works

To keep us healthy and productive, and to withstand the many harmful influences, numerous defense cells are active inside us around the clock. Invading pathogens infect our cells by docking onto their surface and, using their own genetic information, "reprogramming" them to produce new viruses. Once this process is complete, the infected cell dies and releases new viruses, which can then infect other cells. The so-called T cells (T lymphocytes), also known as the "warriors of the immune system," can recognize infected cells and eliminate them early.

2. Sleep & the immune system

Healthy sleep is crucial for our T cells to function optimally. Especially during the deep sleep phases that occur more frequently at the beginning of our sleep, the body's natural number of defense cells increases, and the immune system works at full speed to neutralize invading pathogens. At the same time, numerous regeneration and detoxification processes are underway to protect our cells and break down harmful substances. Various studies show that even a lack of three hours of sleep impairs the function of T cells and thus the effectiveness of our immune system.

“These results clearly indicate that our immune system is directly linked to the length and quality of our sleep,” says Dr. Markus Dworak, smartsleep® CEO and former sleep researcher. Has the saying Sleep is the best medicine So, does this have a legitimate origin? Yes! "If you get enough good, restful sleep, you're doing your immune system a favor. 7-8 hours of sleep per night is recommended." Healthy, long sleep supports the body in its fight against viruses, bacteria, and other pathogens. On the other hand, those who regularly sleep too little are significantly more susceptible to illness or infections.

3. Sleep tips for a strong immune system

Colds, coronavirus, or other nasty infections can quickly cause sleep problems, even though our bodies desperately need rest and relaxation. To ensure you get enough long and restful sleep, you should, of course, ensure a good night's sleep. Sleep hygiene But other factors, such as our diet, also play a significant role in building a strong immune system during sleep. With the following tips, you can easily contribute to promoting healthy sleep and supporting your body's defenses, as well as all the other positive effects on your health and immune system.

#1 Maintain good sleep hygiene

A consistent Sleep-wake rhythm and a suitable Sleeping environment are important foundations for good sleep.Despite everyday stress, social obligations, or rotating shifts, you should try to maintain a regular sleep-wake rhythm and get up and go to bed at similar times. Changing your bedtime too quickly or too frequently disrupts this rhythm, can negatively impact your ability to fall asleep, and thus rob you of valuable minutes and hours of sleep. A dark and quiet bedroom with a room temperature between 16°C and 18°C ​​is ideal. °C is then suitable for optimal relaxation and restful sleep.

#2 Exercise sufficiently and be physically active

Regular exercise and physical activity stimulate the metabolism in the brain and body. It's also important to get enough daylight to maintain a healthy sleep-wake cycle, not only making it easier to fall asleep in the evening but also improving overall sleep quality. This allows the body to regenerate optimally at night, and the immune cells can carry out their important work undisturbed. However, it's important not to overexert yourself, as excessive physical exhaustion and overexertion disrupt 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 studied the biochemical processes involved in sleep. Certain nutrients can have a particularly positive effect on sleep behavior and also specifically support the functions of the immune system. These include, for example, vitamin A, vitamin B6 or vitamin C, various Amino acids as well as Minerals such as zinc and selenium.

During acute phases of illness or to generally strengthen your immune system, in addition to a generally balanced diet, you can ensure you consume sufficient nutrients, especially in the evening, so that your body has all the important building blocks for a strong immune system. Taking a suitable dietary supplement can therefore also be beneficial, especially before bedtime, to provide additional support for the body's 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 length of sleep

• A regular sleep-wake rhythm 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 rich in vitamins, minerals and amino acids contributes to the physiological processes during sleep and the development of a strong immune system