Skimping on sleep does more than leave you tired — it weakens your body's defences. Here's the science behind rest and immunity.
How Sleep Affects Your Immune System
During sleep, your immune system releases proteins called cytokines — some of which help promote sleep and others that are needed to fight infection and inflammation. Sleep deprivation reduces the production of these cytokines as well as antibodies and immune cells.
What the Research Shows
Studies have found that people who sleep fewer than 6 hours per night are significantly more susceptible to infections like the common cold. Even one night of poor sleep can measurably reduce immune response.
Tips for Better Sleep
- Keep a consistent sleep schedule, even on weekends
- Limit screens for at least an hour before bed
- Keep your bedroom cool, dark, and quiet
- Avoid caffeine after midday
- Manage stress through exercise, meditation, or journalling
The Bottom Line
Sleep isn't a luxury — it's a biological necessity. Prioritising 7–9 hours per night is one of the most powerful things you can do to support your immune system and overall health.