Why a good night's sleep is crucial during cold and flu season.
As the autumn weather begins to get cooler and kiddos are off to another year of school, parents inevitably start thinking of cold and flu season. We can almost anticipate getting sick within the first few weeks of the new school year as our little ones are surrounded by new germs.
Luckily, there are proactive steps we can take to minimize symptoms and perhaps even avoid getting sick altogether–and it starts with sleep.
To avoid getting sick during the cold and flu season, read on.
Lack of sleep weakens your immune system.
It likely comes as no surprise to you that your immune system works overtime during cold and flu season to ward off illness. What most people don’t realize is that sleep plays a key role in the development of antibodies that can head sickness off before it even begins. How does your body work to eliminate the possibility of illness?
According to the Mayo Clinic, it starts with the production of special proteins known as cytokines. These proteins help you to sleep and often increase when you are dealing with some infection or inflammation. Your body will not produce as many cytokines if you deprive it of its much-needed rest.
Unfortunately, cytokines are not the only things that will decrease if you do not get enough sleep. A lack of sleep reduces the number of antibodies and other cells that need to be replenished if you are fighting an infection or illness.
Not to mention, sleep slows down all other activities in the body. This means that your immune system can take all of the energy it needs to defend you against the infection that is coming your way. This is why sleep is so crucial to staying healthy.
Some sources argue that it is significantly easier to catch a cold or the flu if you aren’t sleeping at least six hours per night. In fact, studies have shown that you are four times more likely to catch a cold if you sleep less than six hours per night. This is reason enough to get more sleep this cold and flu season.
Sleep improves vaccine effectiveness.
If you plan to get a flu shot or even a COVID-19 vaccine for your little one, you will want to ensure that they get a full night of rest following their administered dose. Vaccines are designed with a weak antigen to help the body bolster its immune system response to a specific condition.
The body may not be able to fight it off as well if it does not have the proper amount of sleep.
Studies have shown that the body will have a weaker immune system response if you do not get a good night of sleep following your vaccine. The result is that your vaccine will not offer the same level of protection and could require a second dose to achieve immunity. Moreover, people who get less than seven hours of sleep a night may not be able to develop the immunity memory that a vaccine can offer.
Sleep can lessen allergies.
Maybe you managed to dodge the flu or a bad cold, but allergies can be equally problematic for many people–especially for your little ones. Your circadian rhythm is the natural process that tells your body when to sleep and when to wake up. When the circadian rhythm is thrown off by a lack of sleep, it increases allergies.
No matter what you may be allergic to, lack of sleep can make you even more sensitive than you usually are.
One study found that sleep deprivation leads to a greater risk of an allergic reaction in those with a peanut allergy. Researchers found that the threshold for a reaction was lowered by 45 percent in those who received less sleep.
How to get a good night’s sleep.
The proof is out there for you to review: a good night’s sleep lessens your chances of getting sick this cold and flu season. Fortunately, there are plenty of tangible things you can do to signal to your body (or your child’s body) that it’s time to unwind for the night.
Here are a few things you can do to increase your odds of sleeping well and ward off sickness:
Go to bed at the same time every night: Going to sleep at the same time every single day is one of the most effective ways to set your circadian rhythm. Be sure to go to bed at the same time on the weekends too!
Create a sleeping environment: Your body is unlikely to go to sleep if the stage is not set for sleep. When you start to unwind, shut the blinds, turn off the lights, and turn on the white noise machine. Minimize blue light from your phone screen or television. Keep your bedroom cool and quiet.
Unwind: Most people can’t fall directly asleep without some sort of bedtime routine. Unwind by practicing a ritual that relaxes you such as taking a bath, reading or book, or meditating.
Exercise during the day: Exercise is proven to help you get a better night of sleep but avoid doing it too close to bedtime as it will be harder to slow down your heart rate and relax.
If you are having a hard time getting your little one to sleep, it might be time for professional help. My Sweet Sleeper offers resources and support that can help you guide your child to a better night of rest.
From one-on-one coaching to group coaching, we can help them get the sleep they need to be healthy and well. We even offer virtual classes to guide you along the way. Contact us today to learn more about how My Sweet Sleeper can keep your little one well-rested and healthy!
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