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Sleep and your Immune System


Person sleeping on a bed with gray pillows and a quilted blanket. Soft lighting through window blinds, creating a calm atmosphere.
How does your sleep impact your health - and what can you do to get a better nights sleep..

Why Sleep is the Unsung Hero of Your Health

When was the last time you truly thought about the impact of your sleep? It’s easy to overlook, but sleep is one of the most fundamental pillars of our health. It doesn’t just determine whether you wake up feeling groggy or refreshed - it impacts your immune system, mood, heart health, and so much more. Let’s take a closer look at how sleep works its magic and what happens when we don’t get enough of it.


Sleep and Your Immune System

When we’re run down, it’s our body’s way of telling us that it needs rest. Sleep is when your immune system gets to work, producing cytokines to fight off infections and repairing damaged tissues. But here’s the kicker: when we’re not getting enough sleep, especially consistently over long periods, our immune system struggles to function at its best.

This is why lack of sleep can leave you more vulnerable to illnesses like colds or flu. It’s also during sleep that our brain undergoes a fascinating process of “cleaning.” This is clearing out harmful plaques that could contribute to neurodegenerative diseases. Sleep truly is our body’s maintenance mode, and without it, the risk of chronic conditions like diabetes, heart disease, and even some cancers increases significantly.


The Modern Sleep Dilemma

In the past, our sleep-wake cycles were dictated by the sun. When the sun went down, so did we, there wasn't much else to do! But now, with artificial light and endless screens, our natural rhythms are completely out of sync. Blue light - emitted by phones, tablets, and LED lighting - suppresses melatonin, the hormone that signals our body it’s time to sleep.

This disruption leads to a state of chronic sleep deprivation for many, and the long-term effects can’t be ignored:

  • Higher risk of infection

  • Increased likelihood of chronic diseases

  • Reduced cognitive function

  • Premature aging and mortality


A Simple Solution: Work With the Light

One of the easiest ways to improve your sleep is to align your body with natural light patterns. Here’s a simple guide to optimise your light exposure throughout the day:

  1. Morning: Start your day with natural yellow light. Get outside for even just 10 minutes to reset your internal clock and boost your cortisol for energy.

  2. Afternoon: Step outside during midday. Natural light and physical activity during this time - can improve your sleep quality at night.

  3. Evening: Wind down with dim, warm lighting. Avoid blue light from screens for at least an hour before bed. Use red or yellow light to promote relaxation and signal your body it’s time to prepare for rest.


Small Steps, Big Changes

Give it a go this week, take a few moments each day to pause and consider your light exposure. Where are you in your day? What signals are you sending your body? By making small adjustments to your light environment, you can take a big step toward better sleep and better health.

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