Dealing with the day-to-day grind can make it easy to overlook the impact sleep can have on your health and well-being. Quality sleep recharges and strengthens your immune system. When you don’t get enough, you might start to feel the effects—like fatigue, brain fog, or irritability.
But can lack of sleep make you sick? It turns out there are some important links between sleep and immune function. You may have noticed that you’re more prone to catching a cold or flu when you’re running on fumes. It’s not in your imagination. Lack of sleep can negatively affect your health in some significant ways, making you more susceptible to infections and disease.
Ahead we’ll unpack the link between sleep and immune system health and explore why getting enough sleep is so important. We’ll also explain how to sleep better with a few simple lifestyle changes, from investing in performance bedding to maintaining a consistent sleep schedule.
How Much Sleep Do You Need?
According to leading health agencies like the National Institutes of Health (NIH) and the Centers for Disease Control and Prevention (CDC), most adults need at least 7 hours of sleep per night to feel rested and refreshed, and for proper immune function.
It’s notable that, while getting too little sleep can be harmful, getting too much can also have negative effects. Research has shown that consistently sleeping more than 9 hours per night can weaken your immune system, making you more susceptible to infections and diseases.
If you feel you need 9 or more hours of sleep to feel rested, it could indicate an underlying health issue. You could be experiencing sleep interruptions without even realizing it, according to sleep expert Dr. Abhinav Singh, author of Sleep to Heal: 7 Simple Steps to Better Sleep.
If you suspect you may have an underlying condition that’s affecting your slumber—like sleep apnea—it’s worth investigating.
Why Sleep Impacts Immune Function
There are well-established links between sleep and immune system health. Your body is a finely tuned machine, with intricate systems working together to keep you healthy and functioning at your best. One of the key factors that supports this complex process is sleep.
As you slumber your body is hard at work repairing and regenerating damaged cells, building bone and muscle, and strengthening your immune system.
Research has shown that lack of quality sleep can interfere with white blood cell circulation. This can leave you more vulnerable to infection since white blood cells are the body’s defense against infection from bacteria and viruses.
Other research has shown that sleep deprivation can cause inflammation in the body, which can lead to a range of health problems. And when you’re not getting enough sleep, your body may release larger amounts of stress hormones like cortisol during the day. Over time, this can lead to serious health issues, including cardiovascular and metabolic diseases like obesity and type 2 diabetes.
By prioritizing sleep and giving your body the rest it needs, you can help support your immune system and reduce your risk of developing these conditions.
Tips for Getting Better Sleep
With a few adjustments to your habits and environment, you can set yourself up for more restful nights. Here are some practical tips to help you get started:
Make sleep a priority.
It’s easy to push sleep to the bottom of your to-do list, especially when life feels busy. But remember, sleep isn’t a luxury—it’s essential for your health. Treat it as a non-negotiable, just like eating or exercising. Aim for 7–9 hours of sleep each night and remind yourself that better sleep means better days.
Invest in quality performance bedding.
Your bedding can make or break your sleep experience. Invest in high-quality performance bedding, like SHEEX®, with technology designed to keep you cool and dry throughout the night. Quality performance bedding—like cooling sheets, pillows, and mattress covers—can help minimize the sleep disruptions that leave you feeling fatigued and put your health at risk.
Optimize your environment.
Your sleep environment plays a huge role in the quality of your rest. Turn off screens at least an hour before bed to help your mind unwind, keep your bedroom cool and dark, and reduce noise where possible. Consider blackout curtains or a white noise machine if outside light or sounds tend to wake you up.
Maintain a consistent sleep schedule.
Your body needs routine. Try to go to bed and wake up at the same time every day—even on weekends. This helps regulate your internal clock and makes falling asleep and waking up feel more natural.
Exercise regularly.
Physical activity during the day can help you fall asleep faster and enjoy deeper sleep. Even a simple walk or short workout can make a difference. Just be sure to avoid vigorous exercise too close to bedtime, as it might leave you feeling too energized to wind down. If you exercise in the evenings, aim to finish your workouts at least 2-3 hours before bedtime.
Get expert help.
If you continue to experience sleep problems despite your best efforts, seek help. A doctor or sleep specialist can identify any underlying problems and offer solutions. You can also explore apps and tools designed to improve sleep, like guided meditations or sleep trackers, to help you understand and improve your habits.
Start Sleeping Better with Innovative Performance Bedding
Better sleep is within reach. Try these tips and invest in quality performance bedding to keep you cool, dry, and comfortable throughout the night in every season.
SHEEX® bedding is engineered with innovative technologies—like moisture-wicking performance fabrics, cooling gel technology, and ultra-breathable memory foam—to keep you comfortable, night after restful night.
Explore the full line of SHEEX® products and start sleeping better.
