As parents, we dread this time of year. Every little cough or sniffle could very well turn into the latest round of a cold or the flu. These days, that takes on a whole new meaning as we continue to battle COVID-19. With our bodies battling all of the above, we need immune systems in tip-top shape.
Sleep plays a critical role in maintaining a healthy immune system. Good sleep can’t guarantee you’ll never get sick, but poor quality or inadequate sleep can definitely make you more susceptible to catching a nasty cold, an irritating cough or, worst case scenario, the flu or COVID-19.
How Sleep Keeps You Healthy
While you’re sleeping, your body produces and releases cytokines. Cytokines are proteins that enable your body to create an immune response. If you’re under stress, you have an infection or you’re fighting an illness, a healthy immune system will automatically intensify. It will produce and release more cytokines to help you combat the infection, inflammation or illness. If you’re getting less than adequate sleep, your body produces fewer cytokines and antibodies, weakening your immune system. This means that, not only are you more susceptible to getting an illness, once you get an illness, you’re less able to fight that illness. If you’re sick, sleep helps your body conserve energy that’s needed to heal and return to good health.
How To Use Incorporate Sleep Into Boosting Your Immune System
- Plan for 7 – 9 hours of sleep every night.
- Sleep in a bedroom that’s cool, dark and quiet.
- Eliminate electronics from your bedroom.
- Avoid screen time one hour before bedtime.
- Get a flu shot!
- Practice healthy hand hygiene all the time.
- Avoid close contact with anyone who is “under the weather”.
- Consume a healthy, well-balanced diet.
- Avoid caffeine and chocolate late at night.
- Incorporate exercise into your everyday life.
If your kids aren’t getting sufficient sleep, undoubtedly you aren’t, as well. This year, more than any other year in our lifetime, sleep couldn’t be more important.
National Sleep Foundation Guidelines
| Age Range | Recommendations | |
| Newborn | 0 – 3 months | 14 – 17 hours |
| Infant | 4 – 11 months | 12 – 15 hours |
| Toddler | 1 -2 years | 11 – 14 hours |
| Pre-school | 3 – 5 years | 10 – 13 hours |
| School-age | 6 – 13 years | 9 – 11 hours |
| Teen | 14 – 17 years | 8 – 10 hours |
| Young Adult | 18 – 24 years | 7 – 9 hours |
| Adult | 25 – 64 years | 7 – 9 hours |
| Older Adult | 65+ years | 7 – 8 hours |
If you or your kids aren’t getting adequate sleep, this is the season to finally address your sleep challenges. We want you to have plenty of sleep and a healthy immune system as we head into the winter months.
