Your body can handle a few restless nights. But chronic sleep deprivation can take a toll on your health. Here’s a look at the steps you can take to help make sure you get the rest your body needs.

A good night’s sleep doesn’t just make you feel good—it’s good for your overall health.[1] It gives your body the restorative time it needs to repair cells, get rid of toxins, and process memories and emotions. [2]

Sleep can support boosting your body’s immune defense.[3] When you don’t get enough sleep, your body’s immune response and ability to fight germs diminishes.[4] Some studies suggest you’re more likely to get sick when you’re chronically sleep deprived.[5]

The Centers for Disease Control and Prevention (CDC) and the National Sleep Foundation (NSF) recommend adults get a minimum of 7 hours of nightly slumber.[6] Unfortunately, an estimated 1 in 3 Americans regularly sleep less than that.[7]

How sleep boosts your immune system

You might think of sleep as a time to shut down, but your body is actually busy while you doze. During sleep, your body makes:

• Cytokines: [8] These proteins act as your immune system’s chemical messengers. They alert your immune system to bacteria, viruses, and other substances entering the body. The alert prompts your immune system to fight these invaders, so they don’t cause inflammation and make you sick.
• Regulatory T-cells (Tregs): [9] These white blood cells control how your immune system responds to outside invaders. They help prevent an overreactive immune response.

How lack of sleep hurts your immune system

When you don’t get enough sleep, your immune system struggles to make enough infection-fighting proteins and cells.[10]

In addition, sleep deprivation:

• Affects your ability to pay attention and remember things[11]
• Increases your risk of illness and prolongs recovery after illness[12]
• Makes it harder to cope with stressors and puts you at risk for depression[13]
• May contribute to unhealthy weight gain[14]
• Puts you at greater risk for chronic diseases like Type 2 diabetes and heart disease.[15]

Tips for better sleep and a healthy immune system

The amount of sleep you get, and how well you sleep, affect how well your immune system works.[16] These actionscan help you get the rest your body needs:

Make your bedroom a sanctuary

These steps can help turn your bedroom into a cool, dark, quiet retreat that invites restful slumber:

• Keep the temperature between 60 to 67 degrees Fahrenheit.[17]
• Use room-darkening shades or curtains to make the room as dark as possible. [18]
• Aim for a quiet, distraction-free environment. Use a white-noise machine, if needed, to block outside noise.[19]  
• Turn off phones, TVs, computers, and other electronic devices at least 1 hour before going to bed.[20]

Take time to unwind

It’s easier to fall asleep when you feel more relaxed.[21] Set aside 30 minutes before turning in to give your body time to unwind.[22]  

These soothing rituals can help you decompress and sleep more soundly:[23]

• Stretch lightly or do some muscle relaxation exercises
• Listen to calming music
• Meditate
• Read a book
• Practice breathing exercises

Stick to a sleep schedule

It’s tempting to sleep in on your days off. But you’ll actually feel better if you follow a regular sleep schedule.[24] This means going to bed and waking up at the same time every day.

To set and adhere to a regular sleep schedule, follow this advice from the NSF:[25]

• Make sleep a priority: You wouldn’t skip a meal, so don’t skip out on sleep or push back your bedtime because you want to finish a book or movie.
• Set a wind-down alert: Figure out what time you need to have the lights out each night to get at least 7 hours of rest. Then, aim to be in bed at that time each night. Set an alarm on your phone to remind you when it’s time to start unwinding and getting ready for bed.
• Set a morning alarm: To make sure you aren’t tempted to oversleep, always set an alarm to wake you up.

Be physically active

Physical exercise helps you fall asleep faster and sleep more soundly.[26] It increases the period of sleep known as deep sleep, when your body has time to rejuvenate. [27]

Aim for 150 minutes of moderate-intensity activity per week.[28] That’s 30 minutes of exercise, 5 days a week or whatever works best for your schedule. For better rest, finish exercising at least 1 to 2 hours before going to bed.[29] This break gives your body time to cool down.[30] Plus, the amount of feel-good endorphins in your brain brought on by exercise will decrease.[31]

Watch what you eat and drink

There’s a close link between your body’s food clock and sleep clock. [32] The foods and drinks you have—and when you consume them—can affect overall sleep.[33] For improved slumber:

• Eat a light dinner 2 to 3 hours before bedtime.[34] Consider choosing foods with immune-boosting powers.
• Go easy on high-protein foods late at night. You might feel too full to fall asleep because it takes longer for your body to break down protein.[35]
• Avoid foods that are fatty, spicy, or sugary close to bedtime.[36]
• Cut out caffeinated drinks or foods about 6 hours before bedtime so there’s time for the stimulant to leave your body.[37]
• Quit drinking alcohol at least 3 hours before bedtime.[38] Alcohol can cause you to wake up more frequently at night. [39] It also worsens sleep disorders like sleep apnea and snoring.[40]

Take a nap

While naps were once frowned upon, research now suggests that napping on your days off may help offset missed sleep from earlier in the week.[41] For instance, napping for 1 hour on Saturday can help make up for the 6 hours of sleep you may have gotten on Monday night. To ensure nap time doesn’t affect your ability to fall asleep later, keep your nap to less than 2 hours.[42]

In summary: Sleep boosts the immune system

Sleep, like breathing, sounds like something that should naturally happen. But ensuring you get enough quality sleep requires some forethought. Chronic lack of sleep can take a toll on your immune system, setting you up for illness.[43] With some simple changes, you can ensure your body gets the rest it needs for better overall health.

Now that you know more about how sleep supports a healthy immune system, you may be curious about next steps. The Sincerely Health nutrition tools in the app can help.

You can start by downloading the app. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points*.

Your nutrition profile allows you to:

• Set specific nutrition goals.
  • Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).*

FAQs about sleep and the immune system

How does sleep affect the immune system?

Sleep gives your immune system time to repair cells and make proteins and cells that fight germs.[44] It keeps your immune system healthy and functioning as it should.

How much sleep do you need for a healthy immune system?

Most adults need at least 7 hours of quality nightly sleep.[45] Lack of sleep can weaken your immune system, increasing your risk of illness.[46]

What time should you turn off electronics before bedtime?

You should turn off anything with a screen—phones, TVs, computers—at least 1 hour before going to bed.[47]

Sign up for Sincerely Health and create a nutrition profile to help you get healthy today!

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[1] National Sleep Foundation. How Is Your Sleep Health Linked to Your Mental Health? Last reviewed March 8, 2023. https://www.thensf.org/how-is-your-sleep-health-linked-to-your-mental-health/; Cleveland Clinic. Sleep: How Much You Need and Its Four Stages. Last reviewed December 3, 2021. https://health.clevelandclinic.org/your-complete-guide-to-sleep  

[2] National Sleep Foundation. How Is Your Sleep Health Linked to Your Mental Health? Last reviewed March 8, 2023. https://www.thensf.org/how-is-your-sleep-health-linked-to-your-mental-health/;

Cleveland Clinic. Sleep: How Much You Need and Its Four Stages. Last reviewed December 3, 2021. https://health.clevelandclinic.org/your-complete-guide-to-sleep

[3]  National Sleep Foundation. Sleep, Immune Health, and Vaccination. Last reviewed December 28, 2020. https://www.thensf.org/immune-health-sleep-and-vaccination/

[4] Mayo Clinic. Lack of Sleep: Can It Make You Sick? Last reviewed November 28, 2018. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757; National Heart, Lung, and Blood Institute. How Sleep Affects Your Health. Last reviewed June 15, 2022. https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects

[5] Mayo Clinic. Lack of Sleep: Can It Make You Sick? Last reviewed November 28, 2018. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757; National Heart, Lung, and Blood Institute. How Sleep Affects Your Health. Last reviewed June 15, 2022. https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects; Cleveland Clinic. Immune System. Last reviewed October 20, 2023. https://my.clevelandclinic.org/health/body/21196-immune-system

[6] Centers for Disease Control and Prevention (CDC). About Sleep. Last reviewed May 15, 2024. https://www.cdc.gov/sleep/about/index.html; Centers for Disease Control and Prevention (CDC). FastStats: Sleep and Adults. Last reviewed May 15, 2024. https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-and-stats.html; National Sleep Foundation. How Many Hours of Sleep Do You Really Need? Last reviewed October 1, 2020. https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/

[7] Centers for Disease Control and Prevention (CDC). FastStats: Sleep and Adults. Last reviewed May 15, 2024. https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-and-stats.html; National Heart, Lung, and Blood Institute. What Are Sleep Deprivation and Deficiency? Last reviewed March 24, 2022. https://www.nhlbi.nih.gov/health/sleep-deprivation#

[8] UC Health. Creating Better Sleep Habits to Strengthen Immunity. Last reviewed April 15, 2020. https://www.uchealth.com/en/media-room/covid-19/better-sleep-habits-to-strengthen-immunity; Cleveland Clinic. Cytokines. Last reviewed January 3, 2023.https://my.clevelandclinic.org/health/body/24585-cytokines 

[9] UC Health. Creating Better Sleep Habits to Strengthen Immunity. Last reviewed April 15, 2020. https://www.uchealth.com/en/media-room/covid-19/better-sleep-habits-to-strengthen-immunity; Cleveland Clinic. Regulatory T Cells. Last reviewed July 13, 2022. https://my.clevelandclinic.org/health/body/23580-regulatory-t-cells

[10] Sleep Foundation. How Sleep Affects Immunity. Last reviewed August 15, 2023. https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity; Mayo Clinic. Lack of Sleep: Can It Make You Sick? Last reviewed November 28, 2018. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757

[11] Centers for Disease Control and Prevention (CDC). About Sleep. Last reviewed May 15, 2024. https://www.cdc.gov/sleep/about/index.html

[12] Mayo Clinic. Lack of Sleep: Can It Make You Sick? Last reviewed November 28, 2018. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757

[13] National Sleep Foundation. How Is Your Sleep Health Linked to Your Mental Health? Last reviewed March 8, 2023. https://www.thensf.org/how-is-your-sleep-health-linked-to-your-mental-health/

[14] Centers for Disease Control and Prevention (CDC). About Sleep. Last reviewed May 15, 2024. https://www.cdc.gov/sleep/about/index.html

[15] Sleep Foundation. How Sleep Affects Immunity. Last reviewed August 15, 2023. https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity

[16] Sleep Foundation. How Sleep Affects Immunity. Last reviewed August 15, 2023. https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity

[17] Cleveland Clinic. What’s the Best Temperature for Sleep? Last reviewed November 16, 2021. https://health.clevelandclinic.org/what-is-the-ideal-sleeping-temperature-for-my-bedroom

[18] National Sleep Foundation. How to Make a Sleep-Friendly Bedroom. Last reviewed November 10, 2020. https://www.thensf.org/how-to-make-a-sleep-friendly-bedroom/

[19] National Sleep Foundation. How to Make a Sleep-Friendly Bedroom. Last reviewed November 10, 2020. https://www.thensf.org/how-to-make-a-sleep-friendly-bedroom/

[20] National Sleep Foundation. Screen Use Disrupts Precious Sleep Time. Last reviewed March 13, 2022. https://www.thensf.org/screen-use-disrupts-precious-sleep-time/

[21] Sleep Foundation. Mastering Sleep Hygiene: Your Path to Quality Sleep. Last reviewed March 4, 2024. https://www.sleepfoundation.org/sleep-hygiene

[22] Sleep Foundation. Mastering Sleep Hygiene: Your Path to Quality Sleep. Last reviewed March 4, 2024. https://www.sleepfoundation.org/sleep-hygiene

[23] Sleep Foundation. Mastering Sleep Hygiene: Your Path to Quality Sleep. Last reviewed March 4, 2024. https://www.sleepfoundation.org/sleep-hygiene; Sleep Foundation. Relaxation Exercises to Help Fall Asleep. Last reviewed February 27, 2024. https://www.sleepfoundation.org/sleep-hygiene/relaxation-exercises-to-help-fall-asleep

[24] National Sleep Foundation. Sleep, Immune Health, and Vaccination. Last reviewed December 28, 2020. https://www.thensf.org/immune-health-sleep-and-vaccination/

[25] National Sleep Foundation. Setting a Regular Sleep Schedule. Last reviewed September 13, 2023. https://www.thensf.org/setting-a-regular-sleep-schedule/

[26] Johns Hopkins Medicine. Exercising for Better Sleep. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep

[27] Johns Hopkins Medicine. Exercising for Better Sleep. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep

[28] Centers for Disease Control and Prevention (CDC). Adult Activity: An Overview. Last reviewed December 20, 2023. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html; National Sleep Foundation. National Sleep Foundation Releases Recommendations to Be Your Best Slept Self This Summer. Last reviewed June 14, 2022. https://www.thensf.org/national-sleep-foundation-releases-recommendations-to-be-your-best-slept-self-this-summer/  

[29] Johns Hopkins Medicine. Exercising for Better Sleep. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep

[30] Johns Hopkins Medicine. Exercising for Better Sleep. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep

[31] Johns Hopkins Medicine. Exercising for Better Sleep. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep

[32] National Sleep Foundation. Get Healthy Sleep by Eating Right on Schedule. Last reviewed March 13, 2022. https://www.thensf.org/get-healthy-sleep-by-eating-right-on-schedule/

[33] National Sleep Foundation. Get Healthy Sleep by Eating Right on Schedule. Last reviewed March 13, 2022. https://www.thensf.org/get-healthy-sleep-by-eating-right-on-schedule/

[34] National Sleep Foundation. Get Healthy Sleep by Eating Right on Schedule. Last reviewed March 13, 2022. https://www.thensf.org/get-healthy-sleep-by-eating-right-on-schedule/

[35] National Sleep Foundation. The Link Between Nutrition and Sleep. Last reviewed November 12, 2020. https://www.thensf.org/the-link-between-nutrition-and-sleep/ 

[36] National Sleep Foundation. The Link Between Nutrition and Sleep. Last reviewed November 12, 2020. https://www.thensf.org/the-link-between-nutrition-and-sleep/

[37] National Sleep Foundation. The Link Between Nutrition and Sleep. Last reviewed November 12, 2020. https://www.thensf.org/the-link-between-nutrition-and-sleep/

[38] Cleveland Clinic. Full Proof: Explaining How Alcohol Can Interfere With Sleep.Last reviewed January 30, 2025. https://health.clevelandclinic.org/why-you-should-limit-alcohol-before-bed-for-better-sleep

[39] Cleveland Clinic. Full Proof: Explaining How Alcohol Can Interfere With Sleep.Last reviewed January 30, 2025. https://health.clevelandclinic.org/why-you-should-limit-alcohol-before-bed-for-better-sleep

[40] Cleveland Clinic. Full Proof: Explaining How Alcohol Can Interfere With Sleep.Last reviewed January 30, 2025. https://health.clevelandclinic.org/why-you-should-limit-alcohol-before-bed-for-better-sleep

[41] National Sleep Foundation. Setting a Regular Sleep Schedule. Last reviewed September 13, 2023. https://www.thensf.org/setting-a-regular-sleep-schedule/

[42] National Sleep Foundation. Setting a Regular Sleep Schedule. Last reviewed September 13, 2023. https://www.thensf.org/setting-a-regular-sleep-schedule/

[43] Mayo Clinic. Lack of Sleep: Can It Make You Sick? Last reviewed November 28, 2018. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757; National Heart, Lung, and Blood Institute. How Sleep Affects Your Health. Last reviewed June 15, 2022. https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects; Cleveland Clinic. Immune System. Last reviewed October 20, 2023. https://my.clevelandclinic.org/health/body/21196-immune-system

[44] Sleep Foundation. How Sleep Affects Immunity. Last reviewed August 15, 2023. https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity; Mayo Clinic. Lack of Sleep: Can It Make You Sick? Last reviewed November 28, 2018. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757

[45] Centers for Disease Control and Prevention (CDC). About Sleep. Last reviewed May 15, 2024. https://www.cdc.gov/sleep/about/index.html; Centers for Disease Control and Prevention (CDC). FastStats: Sleep and Adults. Last reviewed May 15, 2024. https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-and-stats.html; National Sleep Foundation. How Many Hours of Sleep Do You Really Need? Last reviewed October 1, 2020. https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/

[46] Mayo Clinic. Lack of Sleep: Can It Make You Sick? Last reviewed November 28, 2018. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757; National Heart, Lung, and Blood Institute. How Sleep Affects Your Health. Last reviewed June 15, 2022. https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects; Cleveland Clinic. Immune System. Last reviewed October 20, 2023. https://my.clevelandclinic.org/health/body/21196-immune-system

[47] National Sleep Foundation. Screen Use Disrupts Precious Sleep Time. Last reviewed March 13, 2022. https://www.thensf.org/screen-use-disrupts-precious-sleep-time/

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