WE’RE all aware of the importance of sleep, but can all be guilty of not getting enough – especially when social commitments call.
You might sacrifice your eight hours sleep at the weekend to stay up late with friends.
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But if you find yourself falling sick with illness shortly after, a new study says your sleep pattern could be to blame.
Research has suggested even a single night of sleep deprivation can cause changes in the immune system – and could potentially contribute to the development of conditions like obesity, diabetes, and heart disease.
There’s also evidence suggesting health problems like these are commonly driven by chronic inflammation, the authors of the new study point out.
But there are less examples demonstrating exactly how sleep deprivation leads to systemic inflammation, which can go on to impair people’s health.
As part of the new research, scientists from the Dasman Diabetes Institute in Kuwait studied the influence of sleep deprivation on circulating immune cells, such as monocytes, and how they could contribute to inflammation.
Monocytes are white blood cells that help fight infection and repair tissue, and there are three main types – classical, intermediate, and non-classical.
Non-classical monocytes patrol blood vessels for damaged cells, debris, and signs of inflammation, the study authors explain, using inflammatory cues to help them regulate the body’s immune response.
The researchers analysed the sleep patterns of 237 healthy adult participants with varying BMI.
They analysed their sleep patterns and monitored their blood for levels of different monocyte subsets as well as inflammation markers.
It was found that obese individuals had significantly lower sleep quality and higher chronic low-grade inflammation compared to those who were lean.
More non-classical monocytes were also found in obese participants, which correlated with lower sleep quality and increased pro-inflammatory markers.
Five healthy, lean adults also submitted blood samples throughout a 24-hour period of sleep deprivation.
These were compared to blood samples taken after the participants enjoyed a few days of refreshing sleep.
The researchers found sleep deprivation altered the profile of monocytes like what was seen in the obese participants, which demonstrated the role of sleep health in modulating inflammation.
The answer is obvious – get more sleep if you want to evade illness.
But this can be tricky to navigate due to modern lifestyles, notes Dr Fatema Al-Rashed, who led the study.
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She said: “Our findings underscore a growing public health challenge. Advancements in technology, prolonged screen time, and shifting societal norms are increasingly disruptive to regular sleeping hours.
“This disruption in sleep has profound implications for immune health and overall well-being.”
Al-Rashed and her colleagues say future research should explore in greater detail the mechanisms linking sleep deprivation to immune changes.
Discovering if interventions such as structured sleep therapies or technology-use guidelines can reverse these immune alterations could also be key.
Dr Al-Rashed said: “In the long term, we aim for this research to drive policies and strategies that recognize the critical role of sleep in public health.
“We envision workplace reforms and educational campaigns promoting better sleep practices, particularly for populations at risk of sleep disruption due to technological and occupational demands.
“Ultimately, this could help mitigate the burden of inflammatory diseases like obesity, diabetes, and cardiovascular diseases.”
The best sleep routine and environment
Thomas Høegh Reisenhus, TEMPUR® sleep specialist & sleep counsellor, reveals the key components of a good bedtime routine and environment...
A sure-fire way to facilitate a better night’s sleep is to practice good sleep hygiene.
Establish a sleep routine that works for you and stick to it.
This will help your body establish a consistent, natural sleep-wake cycle which can do wonders for your overall sleep quality.
As such, try to avoid making up for lost sleep with a lie-in.
Instead of sleeping in, spend your morning reading a book in bed or having a leisurely coffee in the kitchen.
Ensure that your bedroom, bedding, and sleepwear are fit for purpose too.
The ideal sleep environment is dark, quiet, and cool – much like a cave.
If you find unwelcome sources of light are keeping you up, consider investing in an eye mask or black-out curtains.
Adding soft furnishings can be a great way to reduce noise, with the surfaces having an absorptive quality, but if this doesn’t work, consider embracing a soothing soundtrack to block it out.
In terms of temperature, try to keep your bedroom at 18°C. You can further reduce the risk of waking up due to overheating by ensuring that all your bedding and sleepwear is made with natural, breathable materials such as cotton and linen.
Bear in mind that everyone is different; what might work for most, may not work for you!
Whilst knowing how much sleep you should get, how to overcome common barriers, and practicing good sleep hygiene can facilitate a great night’s sleep, if you continue to struggle with sleep or fatigue persistently, do not hesitate to visit a doctor or health professional for support.