If you’re looking for another good reason to get in eight hours of shut-eye, here’s one: Sleep can strengthen your immune system. By the same token, getting less rest than you need could compromise your ability to fight off infection, potentially leading to colds and the flu. Here’s what you need to know to protect the immune system and prevent an unexpected visit to your primary care provider. 

How Sleep Impacts the Immune System

One study has found that sleep improves the quality and functioning of T cells, which kill virus-infected cells, such as HIV, flu, and cancer cells. Additionally, a lack of shut-eye can negatively impact recovery when you’re sick. This is because sleep increases cytokines and infection-fighting antibodies, both of which are necessary for getting better. Finally, if you’re not getting enough rest for a long period, the risk of obesity and diabetes increases, which can make you more susceptible to common illnesses like the flu. 

How to Improve Your Sleep

First, make sure you’re getting enough sleep. Adults should get at least seven to eight hours but no more than 10, as too much can make it difficult to fall asleep; teenagers need around nine. 

Second, create an environment that’s restful and relaxing. Turn down the temperature and make sure the room is dark, as heat and light can make falling asleep challenging. Also, use earplugs to avoid noise, and stay away from blue light-emitting screens before bed, as they can delay the production of melatonin, a natural hormone that’s crucial to inducing sleep. 

Finally, watch what you’re eating and drinking throughout the day and before bed. Avoid nicotine and caffeine at least eight hours prior to going to sleep, as these stimulants can keep you up. Ditch large meals late at night to prevent uncomfortable sensations from acid reflux and indigestion.

When you need a reliable primary care provider, contact Delhi Internal Medicine. Based in Cincinnati, OH, and serving the Tri-State area, their staff has more than 55 years of combined experience. They can help you get better sleep, as well as treat sicknesses that result from a lack of shut-eye. Their patient-focused primary care providers will work to improve your quality of life and help you reach your wellness goals. Call (513) 347-3302 to speak to a team member, or visit the website to learn more about their services.