Insufficient Sleep

Lack of sleep: Can it make you sick?

Yes. Lack of sleep can affect your immune system. Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep also can affect how fast you get better if you do get sick.

During sleep, your immune system makes proteins called cytokines, some of which help you go to sleep. You need more of some types of cytokines when you have an infection or inflammation, or when you’re under stress. Not getting enough sleep may lower how much of these protective cytokines are made. Also, levels of antibodies and cells that fight infections are lowered during times when you don’t get enough sleep.

So your body needs sleep to fight infections that are passed from one person to the next. Long-term lack of sleep also raises your risk of obesity, diabetes, depression, high blood pressure, stroke, and heart disease.

How much sleep do you need to feel rested and lower your risk of health problems? The best amount of sleep for most adults is 7 to 9 hours of good sleep each night. But more sleep isn’t always better. For adults, sleeping more than 9 to 10 hours a night may result in poor quality of sleep, such as trouble falling or staying asleep.

For children, the American Academy of Sleep Medicine recommends different amounts of sleep for different age groups:

• Ages 4 to 12 months: 12 to 16 hours, including naps.
• Ages 1 to 2 years: 11 to 14 hours, including naps.
• Ages 3 to 5 years: 10 to 13 hours, including naps.
• Ages 6 to 12 years: 9 to 12 hours.
• Ages 13 to 18 years: 8 to 10 hours.

To get quality sleep, it’s important to go to bed and get up at about the same time every day. And make sure your bed and room are comfortable for sleeping