The COVID-19 pandemic has a serious impact on our sleep patterns. This is alarming because a healthy sleep-wake rhythm is crucial for your immune system. Working from home and adjusting to this new situation, people are experiencing sleep disorders and disruptions in their rhythm.
A good night's sleep is essential for a healthy, well-functioning immune system. There are also signs that point to the importance of melatonin in combating the COVID-19 virus.
How are sleep and COVID-19 connected?
Studies have already shown that shift workers, especially those who work the night shift, are more likely to contract upper respiratory infections, such as colds and flu viruses, than their day shift counterparts. A study of emergency physicians found that nighttime and rotating work schedules were linked to measurable changes in immune system function. These changes included a decrease in immune response. Furthermore, that decrease in activity was directly linked to lack of sleep and poor sleep quality.
Poor quality sleep is also directly related to circadian rhythm disruption. Circadian rhythms directly influence immune system function at a mechanical level. One of the most important ways circadian rhythms influence immune function involves the timing and coordination of immune responses, such as body temperature and inflammatory responses. Indeed, circadian rhythms extend to the timing of individual cell activity, controlling essential processes including energy production and waste removal.
Chronic circadian rhythm disruption has been repeatedly linked to increased risk of many diseases, including cardiovascular disease, metabolic disorders, diabetes, and some cancers. Circadian rhythms play a vital role in immune system function. Thus, it is reasonable for researchers to conclude that chronic and persistent circadian rhythm disruption may increase the risk of developing COVID-19 and make it harder for the immune system to fight the virus.
Sleep quality is very important
Sleep disturbances have increased during the pandemic. There are multiple factors for these sleep disturbances. Being isolated and away from friends and family is one. Worries about your health and financial problems also contribute to this.
While disrupted sleep, insufficient sleep, and overall poor sleep quality are never good for your health, it can be particularly challenging during a major health event like a pandemic.
In fact, sleep quality directly impacts the immune system’s ability to function at an optimal level. Inadequate sleep has even been shown to impact the effectiveness of certain vaccines. According to the Center for Disease Control and Prevention (CDC), poor sleep reduces antibody production after a flu shot by more than 50 percent.
Tackle the problem
Improving your rhythm is essential for a good immune system and therefore protection against pathogens. Try to focus on a strong daily routine, including meals, work and sleep. If you have trouble sleeping, try to focus on avoiding screen time. Screens emit light that suppresses the production of melatonin, making it harder to fall asleep.
Still want to look at your phone or watch TV? Use glasses with orange lenses to block the blue light so that melatonin production is not disrupted.
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