"Sleep" is useful in fighting the new coronavirus, what is sleep that boosts immunity?


"Sleep" is useful in fighting the new coronavirus, what is sleep that boosts immunity?

How much sleep do people needAlthough there are individual differences, But generally the sleep required for an adult is7-9 hoursIt is said that. Many people will watch the news on their smartphone until late at night and worry late at night in dramas and movies, worried about the fashion of the new coronavirus, but “ Sleeping to fight the new coronavirus It's very important, "said a researcher at the University of Queensland.

Sleep won't cure the coronavirus but it can help our bodies fight it

◆ What is the mechanism by which sleep becomes a "shield" that protects the body?

Studies have shown that reduced sleep quality and quantity can affect immunity.the studyThenRhinovirusIn a survey of subjects exposed to the sun, people who sleep less than 7 hours at night are more likely to have rhinovirus-induced infections three times as many as those who sleep more than 8 hours Was shown. Anotherthe studyIt has been shown that all night long slows the immune response and slows the body's ability to recover.

When asleep, it is important in the human body to fight infections and inflammation.CytokineA protein called is released that helps with the stress response. Shortened sleep times and poor sleep quality result in reduced levels of these cytokines, resulting in reduced immunity. The relationship between sleep and the new type of coronavirus infection (COVID-19) is not yet known, but the general body structure suggests that the same can be said for COVID-19.

Lack of sleep also causes a biological stress response,CortisolIncrease the level etc. Because cortisol secretion is enhanced by stress, stress tends to be felt the next day after lack of sleep, and it tends to be less concentrated, emotional, and unable to sleep during sleep. Prolonged sleep deprivation can also cause problems in dealing with everyday stress.

In other words, sleep is considered a "shield" against stress. Lack of sleep is equivalent to "breaking the shield", and a weaker shield is more vulnerable to stress. However, if you sleep well, the shield will recover.

◆ Tips for getting enough sleep

To get enough sleep, you should try to go to bed 8-9 hours before waking up. However, even if you don't have time to sleep, it is important to keep the wake-up time constant.

It is also important to prepare the environment around the bedding. The following methods can also help.

・ 1 hour before sleep, turn off the lights
・ Minimizing noise
・ Optimum room temperature using fans and air conditioners

In addition, bedtime routines are important to mentally relax and prepare for sleep. An example of the routine is as follows.

1 hour before going to sleep in bed, set a wake-up alarm and signal "soon to sleep"
・ Take a warm bath or take a shower
・ Leave your smartphone or other display one hour before entering the bed
・ I make time for reading and stretching and listen to gentle music

In addition, there are three ways to reduce stress and improve sleep quality:

-Exercise during the day. Exercise in the sun, especially in the morning
Incorporate relaxation into your daily cycle
・ Do not consume caffeine, tobacco or alcohol several hours before going to sleep

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