How Sleep Deprivation is Sabotaging Your Immune System
Sleep is one of the most vital aspects of our overall health, yet it’s often the first thing sacrificed in our busy lives. In fact, most people today live in a state of chronic sleep deprivation.
Sleep debt refers to the deficit between the amount of sleep your body needs and the amount you get. For most adults, the optimal amount of sleep is 7-9 hours per night. However, many people regularly get less sleep. Over time, this can lead to the accumulation of sleep debt, which can impair various bodily functions.
The body needs sleep to restore and rejuvenate itself. During deep sleep, the body undergoes critical processes like muscle repair, hormone regulation, and brain detoxification. When you don’t get enough rest, you essentially deprive your body of the opportunity to heal, recover, and function optimally.
The consequences of sleep debt are far-reaching, particularly when it comes to the immune system. A recent study published in The Journal of Immunology underscores how sleep deprivation weakens immune function, which can lead to a variety of health issues.
Researchers recruited 237 healthy Kuwaiti participants who were categorized by body mass index into 3 groups: lean, overweight, and obese. Sleep data was collected via sleep monitors for 7 days, and blood sample, activity level, and food intake data were also collected.
Researchers discovered “a significant decrease in total sleep efficiency among obese participants compared with their lean counterparts, underscoring the detrimental impact of excess body weight on sleep quality.” People with obesity had worse sleep quality than those with a healthy weight, which replicates what other studies have shown.
The study also investigated immune system dynamics, and focused on the impact of poor sleep quality on different monocyte subclasses—key players in the body's immune response. They found that individuals experiencing chronic sleep deprivation, particularly those who were obese, exhibited increased levels of nonclassical monocytes. These immune cells are typically involved in inflammatory responses and prolonged immune activation, which can contribute to chronic low-grade inflammation throughout the body.
Furthermore, the researchers discovered that poor sleep patterns altered the balance between different monocyte populations, leading to a dysregulated immune state. This imbalance may weaken the body's ability to fight infections effectively while simultaneously increasing the risk of developing inflammatory conditions such as cardiovascular disease, diabetes, and autoimmune disorders.
Takeaways
Sleep is Necessary for Recovery: Sleep is crucial for recovery. Sleep is when the body can regenerate and repair itself.
Sleep is Essential for Immune Function: The immune system needs adequate sleep to function optimally. Sleep deprivation disrupts immune cell activity and increases inflammation, which can make the body more vulnerable to infections and diseases.
Chronic Sleep Deprivation Increases Long-Term Health Risks: Habitual sleep debt can lead to chronic inflammation and an increased risk of developing autoimmune disorders, cardiovascular diseases, and even some cancers, as the immune system becomes compromised over time.
How to Prioritize Better Sleep
Prioritizing quality sleep is crucial. Here are a few tips to support a healthier immune system:
Maintain a consistent sleep schedule – Go to bed and wake up at the same time every day to regulate your body's internal clock.
Limit screen time before bed – Blue light from screens can interfere with melatonin production, disrupting natural sleep cycles.
Create a restful environment – Keep your bedroom dark, cool, and quiet to promote deeper sleep.
Manage stress effectively – Practices like meditation, deep breathing, and mindfulness can enhance sleep quality.
Stay active and eat well – Regular physical activity and a balanced diet help maintain a healthy sleep-wake cycle.
Well-being is a journey, not a quick fix.
My book, The Legal Brain: A Lawyer’s Guide to Well-being and Better Job Performance, is available at Barnes and Noble and Amazon.
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Sources
Ashley Abramson, "Everything You Need to Know About Sleep Debt." Allure, Everything You Need to Know About Sleep Debt | Allure, February 18, 2025.
Fatima Al-Rashed, at al., Impact of sleep deprivation on monocyte subclasses and function | The Journal of Immunology | Oxford Academic, Feb. 24, 2025.
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