Rest to resist: Boost your immune system this winter with better sleep

As winter approaches, so does the season of colds, flu, and other potential seasonal health challenges. While there are many ways to boost immune health, one of the simplest, most effective and often overlooked methods is ensuring sufficient, high-quality sleep. In this article, we’ll explore how prioritising good rest can strengthen your immune system and help keep you healthier this winter.

How sleep supports immunity

The immune system defends the body against illness with two main layers: innate immunity, which acts immediately, and adaptive immunity, which targets specific threats over time. White blood cells are crucial in identifying and attacking invaders, using proteins called cytokines to alert other immune cells. Research shows a strong link between sleep and immune health. During sleep, the immune system boosts cytokine production, guided by both sleep and the circadian rhythm. This response aids recovery when sick or injured and strengthens adaptive immunity even when a person isn’t ill. It also enhances immune memory, helping the body recognise and respond to threats more effectively.

Lack of sleep can weaken the immune system, leaving the body more vulnerable to illness. Both short-term and chronic sleep deprivation reduce the body's defences, raising the risk of infections and chronic diseases like diabetes and heart disease. This increased vulnerability is believed to result from sleep deprivation disrupting the immune system’s normal function.

This is one of the many reasons why getting enough sleep—ideally 7-9 hours per night — is so important. Adequate sleep doesn’t just boost energy and focus; it plays a vital role in strengthening your body’s defences. By prioritising a full night’s rest, you equip your body with the resources it needs to remain resilient and healthy.

Simple tips for better quality sleep

In addition to how long you sleep, the quality of your sleep is equally important. Good sleep hygiene is essential for restful, restorative sleep. Here are three simple tips to help improve your sleep and potentially boost your immune health:

• Keep a consistent sleep schedule: Go to bed and wake up at the same time every day, including weekends. This routine helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
• Limit screen time before bed: The blue light from screens can interfere with your body’s ability to wind down for sleep. Try to avoid screens at least an hour before bedtime, and instead, opt for activities that relax you.
• Create a relaxing bedtime routine: Establishing a calm pre-sleep routine can signal to your body that it’s time to wind down. Try reading, gentle stretching, or meditation to help ease into a restful state.

As you prepare for the colder months, remember that quality sleep is your body’s natural way of strengthening its defences. By prioritising rest, you give your immune system the support it needs to protect you from illness and keep you feeling your best. With just a few simple habits, you can improve your sleep, support your immunity and enjoy better overall health this winter.

Disclaimer: This article is intended for educational purposes. The information, or comments herein, does not amount to, or replace, professional advice and should not be relied upon as or substitute for professional or medical advice from a qualified professional.