Along with the beauty of autumn, this time of year brings a higher risk of seasonal illnesses. Colds, the flu, and other infections become more prevalent as the weather cools down, making maintaining a robust immune system crucial. Sleep is one of the most overlooked contributors to a strong immune system. This article explores the relationship between sleep and health, addressing how sleep can prevent illness and discussing the recommended amount to keep your immune system in top shape as we transition into the fall season.
Common Fall Illnesses
Fall can bring a wide variety of illnesses. The majority of fall illnesses are viral infections. A few common fall viral infections include the common cold, the flu, pink eye, and mono. Viral infections are especially prevalent during the fall months for a few reasons. Firstly, the colder weather makes it harder for our bodies to cycle mucus, which is what filters out viruses. Viruses are also highly contagious, meaning the back-to-school time is often a superspreader of viral infections.
Many fall illnesses start with similar symptoms including congestion, a sore throat, fatigue, a cough, body aches, and a fever. Unfortunately, there is no medical intervention that can help cure a viral infection. Your body has to fight off the infection on its own, making it vital to avoid getting sick in the first place to ensure you escape the irritating symptoms associated with most common viral infections.
How Sleep Can Help Build Immunity
Sleep is a fundamental component of a healthy lifestyle. It is vital in maintaining physical, mental, and emotional well-being. Quality sleep also serves as a preventative measure against illnesses. When you’re well-rested, your body has more energy to fend off infections. A well-rested body can mount a faster and more effective immune response, allowing you to recover more swiftly if exposed to an illness.
Moreover, sleep is essential for the functioning of our adaptive immune system. When we're sleep-deprived, our bodies produce fewer antibodies, leaving us more vulnerable to infections. When we sleep, our bodies undergo a series of essential processes for our health. One of these processes is the release of cytokines, which are small proteins involved in cell signaling. Specific cytokines need to increase when we have an infection or inflammation or are under stress. Adequate sleep ensures the production of these cytokines, which help our immune system combat various threats effectively.
How Much Sleep Should You Be Getting Daily?
The amount of sleep you need can vary depending on your age, lifestyle, and overall health. However, the National Sleep Foundation provides some general guidelines for different age groups:
- Newborns (0-3 months): 14-17 hours per day
- Infants (4-11 months): 12-15 hours per day
- Toddlers (1-2 years): 11-14 hours per day
- Preschoolers (3-5 years): 10-13 hours per day
- School-age children (6-13 years): 9-11 hours per day
- Teenagers (14-17 years): 8-10 hours per day
- Young adults (18-25 years): 7-9 hours per day
- Adults (26-64 years): 7-9 hours per day
- Older adults (65+ years): 7-8 hours per day
While these guidelines provide a general idea of how much sleep you should get, it's important to pay attention to your body's needs. Some people may feel their best with a bit more or less rest than the recommended range for their age group. The key is consistently feeling refreshed and alert, not fatigued or groggy.
Get Same-Day Illness Diagnosis & Treatment at AFC Urgent Care Perth Amboy
Even if you get enough sleep, sometimes illnesses are unavoidable. When you’re experiencing illness symptoms, AFC Urgent Care Perth Amboy is here to offer you reliable same-day medical care without the need to make an appointment. Our advanced facility is equipped with on-site lab diagnostics, allowing our team of medical professionals to quickly and accurately diagnose your symptoms and create a custom treatment plan. Simply walk into the clinic today, or schedule an appointment online.
At AFC Urgent Care Perth Amboy, we believe reliable healthcare should be convenient and accessible to everyone. We accept most medical insurance plans and offer affordable care options. Our clinic is open 7 days a week with extended business hours for patients in Perth Amboy, NJ, and the surrounding communities. If you have additional questions, please contact us directly by calling 732-896-9962.
