Quality and length of sleep affect the immune system. If you don’t get enough sleep or enough good quality sleep, you’re more likely to get sick from a virus, and it can slow your recovery.
While you sleep, your innate immune system releases cytokines (interferons, interleukins, growth factors). Some cytokines protect you from infectious illness, and lack of sleep reduces production. Antibody production, part of the adaptive immune system, also decreases due to sleep deprivation.
So get enough sleep (adults generally need 7-8 hours), and get good quality sleep to keep your immune system working well.
We can check in with ourselves when we wake each morning (always a good idea) to see if we feel rested or not. This is the biggest indicator of “enough good sleep,” but you may be wondering how to measure quality sleep.
I wear a Fitbit watch that monitors my sleep through movement (rolling over) and heart rate variability. Every morning when I wake up, I first tune into how rested I feel. Then I look at my sleep stats. I aim to get at least 7 hours, and I usually do.
Time asleep matters. I know I do best if I get 7 to 7.5 hours. I’m not using an alarm, so I let myself sleep as long as I want. I often awaken early but keep still with my eyes shut to see if I can go back to sleep, and I usually do.
I imagine lots of people are doing that while sheltering in place.
Fitbit measures sleep quality by duration and percent time spent in each of the three levels of sleep: light sleep, deep sleep, and REM sleep. It also measures how often I awaken during the night. From all that, Fitbit creates a sleep score. I hope to get 90 or better, but usually my score is in the upper 80s. I’m working on it!
We sleep in cycles of about 90 minutes, cycling between light sleep and deep sleep during the first part of the night, and cycling between light sleep and REM sleep in the later part of the night. We also awaken briefly, or for longer, multiple times during the night, usually about 5 percent.
We spend about 50 percent of total sleep time in light sleep. Our temperature drops. Our heart rate and breathing slow. Our muscles relax and may jerk. We can be awakened more easily.
We spend about 20 percent in deep sleep. Getting enough deep sleep is connected to feeling rested in the morning. It’s restorative. Our brainwaves slow way down. Our brain actually cleans itself during this stage. Tissue growth and cell repair take place. Blood pressure drops, and blood flow to muscles increases. It’s more difficult to awaken from deep sleep.
REM sleep takes up about 25 percent of sleep time. We dream during REM sleep, even if we don’t remember dreaming. The brain wave pattern of REM sleep is closer to wakefulness. This stage is where memory consolidation, problem-solving, and learning occur. Respiration and heart rate increase. Brain activity is high. The body becomes immobile to keep us from acting out our dreams (usually).
Sleep patterns change with age. As we get older we usually get less deep sleep. Some older adults take longer to fall asleep, spend less time in REM sleep, and wake more often during the night. Sleep may begin earlier in the evening, with waking occurring earlier in the morning.
Anxiety Affects Sleep
It’s especially relevant that the anxiety so many are experiencing because of the COVID pandemic may be robbing us of good quality sleep when we really, really need it.
We may be anxious about getting sick or about our loved ones following health guidelines or getting sick. We may be anxious about hospitals being overwhelmed.
Personal finances may have drastically declined.
For some, food and shelter and peaceful co-existence with others in the home are major issues.
Uncertainty about how long this pandemic could last, how long it may take the economy to recover, politics nearly everywhere, mixed messages from medical experts and politicians can keep us awake at night.
How can you improve the quality of your sleep in the time of corona? There are a lot of ways, and I’d love to hear what works for you.
For me, when dealing with my own anxiety, I recognize that it’s in my mind and it’s about the future. These are thoughts that may or may not happen. I realize how fortunate I am to have a home, food, family nearby, friends, and enough income to know I won’t starve.
And then I bring my attention to my body. I notice my breathing. I notice sensations, of textures and temperature and weight, of muscle tension and relaxation, of discomfort. I try to feel my heart beating in my chest.
It’s very calming and helps me fall asleep quickly. Turning off my mind like this took some practice.
What Helps Me Get a Good Night’s Sleep
I am admittedly not a person who loves routine. I don’t have much of a bedtime routine. I don’t put my screens away an hour before bed, but I do stay away from disturbing news late in the day.
I get tired anywhere between 9:30 pm and 12:30 am, though those are extremes. I usually go to bed about 11.
- I use a sleep mask because some light leaks in through my curtains.
- I don’t drink caffeine after 1 pm.
- I put together a playlist of binaural beats for delta brain waves (deep sleep), and I listen to that using headphones sometimes. (Honestly, I’m not sure it makes much difference.)
- I get some exercise every day, whether it’s taking a yoga class online, participating in ecstatic dance online, or simply walking. According to the National Sleep Foundation, even light exercise like a 10-minute walk can improve sleep quality.
- I get outside and get some sunlight every day, unless it’s raining. Morning sun on my skin feels great and gives me more Vitamin D, which helps immunity.
- I sleep with my bedroom on the cool side.
- I use a weighted blanket.
- I often drink a cup of bone broth in the evening, and I take my magnesium in the evening.
- I take two supplements, both from Premier Research Labs, with whom I have a practitioner account. Tranquinol is a capsule that improves deep sleep, and Melatonin-ND is a liquid that improves REM sleep.
What helps you sleep better?
Catching Up on Austin COVID Stats
Austin implemented sheltering in place on March 24, so today, April 7, is Day 14.
You may have read in the news about the 70 UT students who chartered a plan to Baja California for spring break and took commercial flights back. Forty-nine of them have tested positive as of 3 days ago.
Zip code 78705, the area west and north of UT that houses many students, has 55 verified cases, the most of any zip code in the county. The 20-29 age group still has the highest number of cases of any age group in the area. It’s a younger city demographically.
Here are our stats (source: http://www.austintexas.gov/covid19):