Sleep and Immunity: Getting Enough Sleep to Prevent Disease
Research shows people who sleep less than 6 hours per night are 4 times more likely to catch a cold compared to those who sleep 7-8 hours. During sleep, the body produces cytokines — proteins that help fight infection and inflammation. Sleep deprivation reduces cytokine and antibody production.
To improve sleep: maintain a consistent sleep schedule, turn off electronics 1 hour before bed, keep the room dark and cool (18-22°C), avoid caffeine after 2 PM, and exercise regularly but not close to bedtime.