How Better Sleep Strengthens Your Immune System And What To Do When You Can't Sleep

When you think about boosting your immunity, your first thoughts probably go to loading up on vitamin C, eating nutrient-rich foods, or maybe taking a supplement. But there's a free immunity booster you might be overlooking: quality sleep.

According to research published in the National Library of Medicine, sleep is essentially your body's repair time when your immune system resets and strengthens itself. The American Academy of Sleep Medicine recommends that most adults need 7 to 9 hours of quality sleep, yet nearly a third of Americans consistently get less than this amount.

That nightly reset isn't just about feeling energized—it's creating the biological environment your body needs to fight off everything from the common cold to more serious infections.

What Happens to Your Immunity When You Don't Sleep Enough

Ever notice how you seem to catch whatever bug is going around after a week of poor sleep? That's not coincidence—it's science.

During deep sleep phases, your body produces and releases cytokine proteins that target infection and inflammation. Research published in the journal Sleep shows that when you shortchange your sleep, you're literally reducing your body's ability to produce these protective proteins.

The evidence is compelling: a study led by the University of California (UC), San Francisco, found that people who sleep fewer than six hours a night were four times more likely to catch a cold when exposed to the virus compared to those who got seven or more hours.

What's particularly concerning is that many Americans don't prioritize healthy sleep practices. According to the National Sleep Foundation's 2023 Sleep in America Poll, the nation's overall sleep health is rated as only "fair" (a 'C' on average), while sleep satisfaction is rated as "poor" (a 'D' on average). The poll also reveals that many Americans aren't consistently following recommended sleep behaviors, with only about a quarter earning an 'A' or 'B' grade for practicing healthy sleep habits. While this poll focused primarily on the connection between sleep and mental health, these same poor sleep habits can impact the immune system as well.

Poor sleep doesn't just make you more vulnerable to illness; it can also dampen the effectiveness of vaccines. Research shows that people who sleep well in the days surrounding a vaccination develop stronger antibody responses than those who don't.

READ MORE: Sleep Debt: What Does It Really Mean for Your Well-Being?

Sleep Disruptors You Might Not Realize Are Weakening Your Immune System

Unfortunately, there seem to be more things disrupting our sleep than promoting it these days. Some of the biggest culprits behind poor sleep (and, by extension, weakened immunity) include:

• That "quick check" of your phone before bed: The blue light from devices suppresses melatonin, the hormone that both helps you fall asleep and supports the immune system.

• Your irregular sleep schedule: Research from the journal Current Biology shows that sleeping in on weekends might feel like a luxury, but it throws off your body's internal clock. Your immune system relies on consistency, with studies showing that irregular sleep patterns are associated with increased inflammation markers.

• That glass of wine with dinner: While alcohol might help you fall asleep initially, it drastically reduces the quality of your sleep—particularly REM sleep, which is crucial for the immune system.

• Your racing mind at 2 a.m.: Stress is perhaps the most powerful sleep disruptor of all, creating a vicious cycle where worry keeps you awake, poor sleep increases stress hormones, and your immune system pays the price.

READ MORE: The Connection Between Inflammation and Sleep Loss

How to Fix Your Sleep for Better Immunity, Starting Tonight

The good news? Small changes to your sleep habits can have powerful effects on both sleep quality and immune function.

According to sleep guidelines from the CDC, you should start with the easiest change that will give you the biggest return—maintaining a consistent sleep schedule. Even after a late night, try to wake up at your normal time. Sleep research indicates your sleep drive will build naturally throughout the day, helping you fall asleep at the right time the next night.

Other science-backed strategies include:

• Create a 30-minute wind-down routine: Your body needs transition time between the day's activities and sleep. Try gentle stretching, reading a physical book (not an e-reader), or listening to calming music.

• Make your bedroom a sleep sanctuary: A study in the Journal of Physiological Anthropology found that temperature is actually more important than comfort for many people. A slightly cool room—around 65 to 68 degrees—signals your body that it's time for sleep, improving both sleep quality and immune function.

• Manage stress before bedtime: Try a five-minute gratitude journal or deep breathing exercise to calm your nervous system. Research shows that this simple practice can improve both sleep quality and the immune system.

• Get morning sunlight: Exposure to natural light within an hour of waking helps reset your circadian rhythm, making it easier to fall asleep at night.

When You Need Extra Help: Natural Solutions That Work

If you're still struggling with sleep despite following good sleep hygiene practices, it's a common struggle. According to the American Sleep Association, about 30 percent of adults have occasional insomnia, and another 10 percent suffer from it chronically.

While prescription sleep aids may be necessary in some cases, many people find relief with natural solutions first. Montmorency tart cherry, for instance, contains natural melatonin and tryptophan, which research shows can help regulate sleep cycles while providing antioxidants that support immune health.

Similarly, Rafuma leaf extract has been shown to promote relaxation by naturally increasing serotonin and GABA levels, helping calm the mind without the grogginess associated with some sleep medications.

These ingredients are why plant-based solutions like Sip2Sleep®, which combines these natural compounds in a bedtime drink, may be worth considering. Some research supports the benefits of natural sleep ingredients - for example, a study published in the European Journal of Nutrition found that tart cherry juice can help increase natural melatonin levels and improve sleep quality. While more research is needed, many people find these natural options helpful without the morning grogginess sometimes associated with traditional sleep aids.

READ MORE: Can't Sleep? Discover Why Sip2Sleep® Works Better Than Melatonin

The Bottom Line

The sleep-immunity connection is too important to ignore. While we can't always control exposure to viruses and bacteria, we can strengthen our bodies' natural defenses by prioritizing quality sleep.

Start with one small change tonight—perhaps setting a consistent bedtime or putting your phone away 30 minutes earlier—and build from there. Your immune system will thank you, and you might just find yourself catching fewer colds this season, too.

References:

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