Sleep Well to Increase your Immunity

  • 30 March
  • School Blogger

It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.
- John Steinbeck

American Author

Winner of Nobel Prize in Literature in 1962


During these days of quarantine, we all will adopt a new routine which is likely to affect our circadian clock. We will probably sleep late as there is no hurry for school or offices and will wake up late as well. Since our day to day activity has been restricted there are also chances that we will start experiencing difficulties in sleeping and not get a proper good night's sleep. This might not affect our day labour much since we need comparatively less energy nowadays, but this will surely hamper our immune system which is our shield against the ongoing pandemic.

A lot of studies show our T-cells which play a central role in the immune response, go down if we are sleep deprived. In simple terms, sleep deprivation suppresses immune system function. Without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Cytokines are both produced and released during sleep.

Then how to fall asleep without forcing it upon us when we are not our regular tired.


1)    Maintain the temperature of your room: it is tough to fall asleep in a warm room. Try to keep the temperature 60 to 67 degrees F.

2)    Put the phone and watch away: Checking cell phones and time on a watch makes your brain alert.

3)    A warm shower: Studies suggest after a warm shower your body releases the heat and lowers the temperature aiding in better sleep.

4)    Relax your mind: Involve in an activity that relaxes your brain, like meditation, reading or play soothing music.

5)    Dinner on time: It is a healthy practice to have dinner at least 2 hours before bedtime. This is god for digestion as well as for sleep cycle.

6)    Limit the light exposure: Turn off or dim the lights as you and your family approach the sleep time.

7)    Good Night tales: Read or tell a good night tale to your kids like our grandparents used to. You never know may be it also help you with its audience.

8)    No nap after 4 PM: Do not nap after 4 PM or no long naps, as they cannot let you sleep on time at night.

9)    Engage kids brains: We understand it is difficult and parents are running out of ideas to keep the kids engaged.

10) Don’t break the cycle: Best way is to keep the circadian clock intact. Even during these days, or weekends, sleep and awake at your fixed time.


A healthy immune system is our best bet in these tough times. On behalf of the Cambria family, we appeal our reader to maintain good hygiene, eat healthily and have a good quality night sleep.


School Blogger

Passionate about education and positive parenting.


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