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Building your Immunity with Good Sleep, Nutrition and Exercise

Building your Immunity with Good Sleep, Nutrition and Exercise

Medically Reviewed by Dr Ronald Krueger MD F.A.A.C.S.

Feeling under the weather? Just want to crawl back to bed and call it a day? We don’t blame you. In fact, studies support doing just that. Along with good nutrition and regular exercise, getting consistently good sleep is key to boosting your immunity.

Studies have shown that sleep and immune health are inextricably tied to each other. Sleep enables the immune system to fight infection more effectively and can also aid in recovery if you are feeling unwell.

Unfortunately, it’s easy to take our sleep for granted until we start to feel unwell. All it takes is a stuffy nose to prevent us from sleeping comfortably. When the nose is blocked, we unconsciously breathe through our mouth, often resulting in snoring and waking during the night with a dry mouth or throat. But a few simple tips — such as having a warm shower and wearing a nasal dilator — can help you get the shut-eye you need.

Combined with healthy, nutritious food choices, proper hygiene, and regular physical activity, getting the right amount of good-quality sleep will optimize your immune system.

Ever feel like crawling back to bed when you feel a fever coming on?

Wanting to go to bed and throw the covers over your head is a natural response to illness. So don’t hesitate to jump into bed early and get an extra few hours of sleep — it could spell the difference between having a sniffle or a long, drawn-out bout of a cold.

The link between sleep and immune function

Science has shown a link between sleep and the body’s ability to fight infections.

A study published in Physiological Reviews found that enhanced sleep quality during an infection helps the immune system defend the body from illness.

Likewise, lack of sufficient sleep can lead to chronic, systemic low-grade inflammation — the kind that shows up as chronic pain or is linked to diseases like diabetes and atherosclerosis.

One study from the University of California found that short sleepers are four times more likely to catch a cold — regardless of age or stress levels.

In a 2019 study from Germany, researchers found that sleep enables immune cells, called T-cells, to work more efficiently. T-cells are frontline defenders, recognizing and killing infected cells. Their advice? If you get sick, sleep as much as you can.

The National Sleep Foundation recommends that adults get 7 to 9 hours of sleep each night to give the body a chance to repair, heal, and protect itself.

The Trifecta of Immune Health: Sleep, Nutrition, and Exercise

Sleep, though important, won’t be enough on its own. Eating well and getting regular exercise should also be a priority. These three pillars of health affect each other in several ways:

  • Sleep and exercise: Exercise is great — but timing matters. According to the National Sleep Foundation, strenuous workouts close to bedtime can make it harder to fall asleep. They recommend exercising at least three hours before bed, with morning or late afternoon being ideal. That’s because body temperature rises during exercise and takes hours to drop — and cooler temperatures help you fall asleep.
  • Sleep and nutrition: Eating nutrient-rich fruits and vegetables supports immune health. But sleep loss can make it harder to choose healthy foods. A study in SLEEP found that lack of sleep increases desire for sweet, salty, and fatty snacks. Getting enough sleep helps control these cravings and supports better dietary choices.

How to fight infection

Sleep often takes a back seat to our busy lives. Michael Twery, Ph.D., from the National Heart, Lung, and Blood Institute, reminds us that getting enough sleep is essential — not a sign of weakness or laziness.

Here are a few ways to improve your sleep so your body can better fight infections:

Make time for sleep. Stick to a regular bedtime and wake time. Consistency helps your circadian rhythm and sleep quality. If you’re a shift worker, get as much sleep as possible and make your environment sleep-friendly.

Make yourself comfortable. Try relaxing before bed with a warm shower, aromatherapy, or breathing exercises. Invest in good pillows, covers, and block out distractions in your room.

Use technology. From sleep trackers to nasal dilators like Mute, modern tools can support better sleep. Choose products that help you breathe easier and sleep deeper.

Slow down. Meditation, stretching, or breathing exercises before bed can help settle your mind. Turn off devices at least an hour before sleep to reduce stimulation.

Your health is in your hands. Good sleep, smart nutrition, and consistent exercise work together to support a strong immune system and speedy recovery.

Important Note: If you're concerned about your sleep, speak with a medical professional. Some sleep issues require diagnosis and treatment.

References

Bonus Tip

Eating a big meal or drinking alcohol close to bedtime can disrupt your sleep. Try to avoid these so your body can focus on healing and regeneration during the night.

The Sleep Better Naturally Series

Sponsored by Rhinomed, a medical technology company dedicated to improving sleep through better breathing. Rhinomed is the maker of Mute, to aid snoring, naturally.

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