How good sleep strengthens the immune system and what effects a lack of sleep on health

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Der Zusammenhang zwischen Schlaf und dem Immunsystem Schlaf ist nicht nur ein Luxus, sondern eine biologische Notwendigkeit, die tiefgreifende Auswirkungen auf die physiologische und mentale Gesundheit hat. Tatsächlich benötigt dein Körper Schlaf genauso dringend wie Nahrung und Sauerstoff, um richtig zu funktionieren. Während du schläfst, durchläuft dein Körper wichtige regenerative Prozesse, die dich sowohl körperlich als auch geistig gesund halten. Es geht nicht nur darum, sich erholt zu fühlen; Schlaf wirkt sich auf nahezu jeden Aspekt deines Lebens aus, von deiner Stimmung und kognitiven Funktion bis hin zu deinem Immunsystem und deinem allgemeinen Wohlbefinden. Werfen wir einen genaueren Blick auf …
The connection between sleep and the immune system sleep is not just a luxury, but a biological necessity that has profound effects on physiological and mental health. In fact, your body needs sleep as much as food and oxygen to work properly. As you sleep, your body goes through important regenerative processes that keep you healthy and mentally healthy. It's not just about feeling relaxed; Sleep affects almost every aspect of your life, from your mood and cognitive function to your immune system and your general well -being. Let's take a closer look at ... (Symbolbild/natur.wiki)

The connection between sleep and the immune system

sleep is not just a luxury, but a biological necessity that has profound effects on physiological and mental health. In fact, your body needs sleep as much as food and oxygen to work properly. As you sleep, your body goes through important regenerative processes that keep you healthy and mentally healthy. It's not just about feeling relaxed; Sleep affects almost every aspect of your life, from your mood and cognitive function to your immune system and your general well -being. Let's take a closer look at the connection between sleep and the immune system.

The immunting power of sleep

One of the important roles that plays sleep is the maintenance and strengthening of your immunity. Sleep is essential for repairing and building your immune system. Without sufficient calm, your body's ability to defend yourself against diseases and infections can be impaired. Let us introduce T cells, the soldiers of your immunity. These cells are an important part of your immune system and can fight against various pathogens. However, if there is a lack of sleep, the production of T cells is disturbed, which weakens your immunity. So if you want to stay healthy and ward off diseases, a good night's sleep is indispensable.

The consequences of sleep train

Interestingly, a special study from 2020 found that a person can get by without sleep for up to 11 days. Nevertheless, the signs of sleep deprivation show up after three or four days. Imagine how your body would feel without sufficient sleep after almost two weeks! Without sufficient calm, your body and mind are in survival mode and trigger a number of negative effects. Imagine how the uninterrupted operating of your laptops without ever turning it off. Functions start to slow down, systems begin to rush and the risk of permanent damage increases.

When sleeping deprivation becomes chronic, the consequences can be serious. Sleep deprivation is associated with a variety of health problems, both physical and psychological. It can lead to problems such as anxiety, mood swings, bad judgment, car accidents, relationship problems and even dangerous inflammatory diseases.

chronic sleep deprivation can also cause a number of medical problems, including high blood pressure, weight gain, heart disease and insulin resistance. Yes, lack of sleep is in connection with heart diseases and can significantly impair the health of your heart. This is really something you should have sleepless nights!

The optimal sleeping time

The National Sleep Foundation recommends that adults at the age of 18-60 need about seven hours of sleep a night for optimal health. However, this sleep requirement varies depending on age.

  • newborn (0-3 months): Newborns need about 14-17 hours of sleep. Your sleep rhythm is irregularly and evenly distributed throughout the day and night. This extensive sleep time supports fast physical and neurological development.
  • Infants (4-11 months): Infants usually need 12-15 hours of sleep, including naps a day. In this phase, regular sleep patterns and longer periods of night sleep develop. Regular bedtime routine can help to establish healthy sleeping habits.
  • toddlers (1-2 years): toddlers should get 11-14 hours of sleep, but this is often interrupted by day sleepers. In this phase, sleeping challenges can occur due to developmental steps, fear of separation or the desire for autonomy.
  • preschool children (3-5 years): Preschool children need about 10-13 hours of sleep a night. Giving up day sleepers is common during this time. Establishing a constant and relaxing bedtime routine is crucial to help children adapt to full night sleep and to tackle problems such as nightly fears and nightmares.
  • school age children (6-13 years): Children in this age group benefit from 9-11 hours of sleep per night. The balance between sleep, school, homework and extra -curricular activities can be a challenge. A sleep -loving environment free of distractions such as electronic devices is crucial for maintaining a constant sleep rhythm.
  • teenager (14-17 years): teenagers need about 8-10 hours of sleep per night. Social and school obligations, part-time work and biological changes in their sleep-wake rhythm often contribute to sleep deprivation.
  • Young adults (18-25 years): Young adults need 7-9 hours of sleep a night. Due to lifestyle changes, higher education requirements, social activities and the beginning of full -time employment, poor sleeping habits can often occur in this phase.
  • adults (26-64 years): The general recommendation for adults is to target high-quality sleep per night to 7-9 hours. The management of work, family and health problems can affect the ability to maintain high quality sleep. Stress management, balance in lifestyle and prioritization of sleep are decisive during this phase.
  • older adults (65+ years): Seniors need about 7-8 hours of sleep. However, you can be confronted with challenges such as changes in the sleep pattern, health problems, side effects of medication and reduced efficiency of sleep. Treatment under the underlying health states, maintaining a healthy lifestyle and creating a sleepy environment can help to cope with these challenges.

the saboteurs of your sleep expose

Several factors that often related to lifestyle, surroundings or health conditions can affect sleep quality. The identification and understanding of this "saboteure" is the first step towards solving sleep problems. Here is a detailed look at these disturbing factors and why you influence your sleep:

  • Blue light exposure: Electronic devices such as smartphones, tablets and computers emit blue wines that can disturb the production of the sleep hormone melatonin. The use of these devices before going to bed can tempt your brain to think that it is still day. This in turn affects the quality of sleep and makes it difficult to fall asleep.
  • irregular sleep schedule: The lack of a fixed bedtime and a firm up time can disturb the internal clock of your body. Another name for the internal clock of your body is the circadian rhythm. This inconsistency can make falling asleep and lead to frequent nocturnal awakening, which reduces the general sleep quality.
  • pet disorders: Pets are lovable companions, but can be surprisingly annoying for sleep. You can move, make noises or even want to get out at night. All of this causes interruptions that prevent you from coming into the deeper, regenerative sleep phases.
  • not diagnosed sleep disorders: conditions such as sleep apnea, the