Sleep Loss and Your Immune System Sleep is one of the most important aspects of health and it’s usually the first thing we sacrifice. As a Warfighter, a lack of sleep affects your operational readiness and overall health. Sleep loss has both immediate and long-term impacts, including decreasing the effectiveness of your immune system. Your immune system works to keep you healthy. It helps your body fight infections and is known as your very own defense mechanism. Did You Know? It’s recommended to get 7-9 hours of sleep per 24-hour period. Warfighters are less likely to reach this recommendation due to shift work, long hours, operational pace and high stress levels. This is especially true for deployment. Impact on Mission Readiness When Warfighters don’t get enough sleep, they put themselves, others and the mission at risk. Without enough sleep, you may have slower reflexes and a decreased ability to make decisions. It can also lead to fatal accidents and damage to ships, vehicles and aircraft. When battling fatigue or sleep exhaustion, you’re more likely get sick because your immune system takes a hit. Think of a time you’ve felt under the weather at work. You probably didn’t feel as sharp in your thinking or movements. Without enough sleep, you’re not only more likely to contract illnesses, but also take longer to recover. Frequent sleep loss also has long-term effects. It increases your risk of obesity, type 2 diabetes and heart conditions, all of which impact your service. Additionally, living with a chronic condition can negatively impact your sleep. It’s all cyclical. No matter if it’s just a few nights of limited sleep or long-term troubles sleeping, your health and ability to stay mission ready are both impacted. What Is the Immune System? Your immune system helps you heal wounds and protect against infections and illnesses. It’s made up of organs (e.g., bone marrow, spleen, thymus, lymph nodes and skin), cells (e.g., white blood cells) and proteins (e.g., antibodies). Your immune system fights against viruses, bacteria, chemicals, toxins and damaged cells, like cancer and sunburn. When you sleep, your immune system releases antibodies that promote health and healing. Those antibodies are needed when fighting infections, inflammation and even stress. When you don’t get enough sleep, the body produces less of these essential proteins. When you get the recommended amount of sleep each 24-hour period, you are actually boosting your immunity. Two Types of Immunity There are two main types of immunity that work together, and both impact your response to illness and stress. Innate Immunity: Your body’s immediate response to a foreign or abnormal ‘invader’ in your body. This is the immunity you are born with, or baseline immunity. Adaptive Immunity: Your body’s ability to remember previous ‘invaders’ and make specific adaptations to your needs in order to fight faster next time. This is the immunity unique to your body’s needs. Next Steps Even though throughout life you are likely to experience at least one stressful event or cold, prioritizing sleep and implementing healthy sleep habits can protect you, and on a grander scale, keep you operationally ready. If you’re looking to improve your sleep, try the Warfighter Wellness Sleep Challenge. ReferencesJohns Hopkins Medicine - “The Immune System”Mayo Clinic - “Lack of sleep: Can it make you sick?”MedlinePlus - “Immune System and Disorders”Sleep Foundation. - “How Sleep Affects Immunity”U.S. Government Accountability Office. - “Lack of Sleep Has Left Our Military Less Combat Ready and More Prone to Accidents with Dire Consequences.”
