## The Magic Wand of an Extra Hour: How Sleep Protects Against Disease

Whensleep falters, it's not just the body that tires; its primary defense, the immune system, becomes disrupted. Antibodies weaken, vaccine efficacy declines, the door opens to viruses, and the chronic diseases of our age begin to creep in. Sleep is not a luxury; it's an unseen daily battle for health.

## The Magic Wand of an Extra Hour: How Sleep Protects Against Disease

What we often perceive as a simple daily ritual—closing our eyes and sinking
into stillness—is, in fact, a profoundly complex biological process. During
this time, a intricate network of chemical and hormonal interactions takes
place, recharging our immunity and balancing the scales between fragility
and resilience.

A study published

in The Journal of Immunology last February revealed that just one night of sleep deprivation (24 hours) alters the behavior of the body's immune cells, making them resemble those found in individuals with obesity—a condition linked to chronic inflammation.

Dr. Kaby Fares, an ENT surgeon and specialist, explains that "sleep is not
merely a rest for the body and mind; it's a complex biological process that
directly impacts the efficiency of the immune system and overall body
health. Recent studies

most notably from the University of California San Diego, have established a strong link between sleep and immunity, showing that good sleep stimulates the immune system through multiple biological mechanisms."

Faresfurther elaborated that "deep sleep enhances the efficiency of natural killer cells, which are responsible for attacking viruses, infected cells, and tumors. It also increases the number of lymphocytes, which are crucial for resisting viruses and foreign cells. During deep sleep, the body produces immune proteins, essential components for fighting infections and activating the immune system."

### The Intimate Relationship Between Sleep and Immunity

The ENT specialist added that "insufficient sleep or insomnia leads to a decrease in antibody production, making the body more susceptible to common colds and flu.

It also weakens the body's response to various vaccines, such as those for
influenza or COVID-19, due to a reduced ability to produce sufficient
antibodies. Moreover, cortisol levels rise with sleep disturbances—a
hormone known for its negative impact on immune response.

Additionally, there's a decrease in melatonin secretion, an antioxidant hormone that supports immunity and protects against inflammation."

### An Extra Hour of Sleep: Tangible Protection

Fares highlighted that "clinical studies have proven that just one additional hour of sleep can make a significant difference in boosting immunity. Increasing sleep duration from six to seven hours reduces the risk of influenza and respiratory viral infections by 30 to 40 percent. Sleeping between seven and eight hours enhances the body's ability to produce antibodies after vaccination, thereby boosting vaccine response and increasing immunity against diseases."

He noted that "the impact of sleep deprivation varies across age groups.
Children need between 9 and 12 hours of sleep daily to support their physical
and mental development, as sleep stimulates the production of growth
hormone and immune proteins that fight viruses

and bacteria." He warned that "insufficient sleep in children negatively affects antibody production after vaccinations, increasing the likelihood of recurrent ear infections and respiratory infections, in addition to impacting brain development and causing behavioral disorders."

For the elderly, Fares continued, "they face what is known as 'immune senescence,' where the number and efficiency of immune cells decrease, and their ability to produce antibodies declines, making them more vulnerable to chronic diseases and infections, especially in the respiratory and urinary tracts."

### Insomnia and Sleep Apnea: A Persistent Threat

Fares discussed the impact of sleep disorders like insomnia and sleep apnea, explaining that "insomnia reduces periods of deep sleep, leading to decreased secretion of immune cytokines essential for disease resistance, elevated cortisol levels, and weakened antibody production after vaccinations.

Sleep apnea, on the other hand, causes a drop in blood oxygen levels,
activating the sympathetic nervous system and increasing the secretion of
adrenaline and noradrenaline. This raises the risk of chronic inflammation
and impairs the functions of natural killer cells and T-cells. It also increases
the production of inflammatory proteins, enhancing susceptibility to bacterial
and viral infections."

### Heart Disease and Diabetes Link

Fares connected sleep disturbances with heart disease and diabetes, stating that "poor sleep and nocturnal sleep apnea increase the likelihood of atherosclerosis due to oxygen deficiency and high blood pressure.

They can also lead to irregular heartbeats, potentially resulting in heart
muscle failure or heart attacks. Furthermore, insufficient sleep contributes to
insulin resistance, raising the risk of type 2 diabetes. This is due to an
imbalance in leptin and ghrelin hormones

which regulate appetite. With less sleep, leptin, which promotes satiety, decreases, while ghrelin, which increases hunger (especially for sugary foods), rises, thereby increasing the risk of metabolic syndrome."

### Restoring Balance Through Healthy Sleep Practices

Fares emphasized that "improving sleep quality is essential for maintaining immunity and overall health," suggesting a set of practical guidelines: creating an ideal sleep environment by reducing light and noise and setting room temperature between 18 and 22 degrees Celsius; avoiding smartphones, computers, and TV an hour before bed to minimize the impact of blue light on melatonin secretion

adhering to a consistent sleep routine to stabilize the biological clock; avoiding caffeine after noon; having a light and healthy snack before bed if necessary, such as a warm cup of milk or a few nuts; engaging in moderate physical activity like a 30-minute daily walk while avoiding strenuous exercise before bed; and finally, promoting relaxation through reading a book or taking a warm bath to prepare the body and mind for deep sleep.

### Quantity and Quality of Sleep Hours

Dr. Imad Azzar, an internal medicine consultant and emergency department physician, affirmed "a strong correlation between the quantity and quality of sleep hours and the efficiency of the immune system," noting that "good sleep plays a pivotal role in protecting the body from inflammation and chronic diseases."

Azzar stated that "sufficient sleep hours improve the performance of natural
killer immune cells, which are responsible for destroying virus-infected cells.
It also stimulates the secretion of immune hormones that reduce
inflammation and enhance the immune system's effectiveness," pointing out
that "regular sleep also contributes to improving vaccine efficacy

as it raises the quality of the immune response and increases antibody production." He stressed that "these findings have been proven by specialized scientific studies in immunology."

Azzar explained that "a lack of sleep or a decline in its quality directly affects the balance of hormonal secretions in the body, increasing the risk of chronic inflammatory diseases such as cardiovascular diseases and metabolic disorders." He noted that "insufficient sleep raises the levels of pro-inflammatory hormones, which keeps the body in a constant state of alert, increasing the likelihood of serious diseases."

Regarding ideal sleep hours by age group, Azzar emphasized that "the minimum sleep hours for adults should not be less than seven hours daily," adding that "children and adolescents need at least nine hours to ensure their physical and mental development.

" Azzar pointed out that "sleep deprivation doubles the risk of microbial and bacterial infections and is also linked to an increased likelihood of cancer cell development due to a weakened immune system," explaining that "children are more susceptible to these effects compared to the elderly, given that their immune system is still developing."

Azzar discussed the link between chronic sleep disorders and a weakened
immune system, explaining that "insomnia and nocturnal sleep apnea
negatively affect sleep quality and increase the likelihood of strokes and heart
attacks, raise blood pressure, and also lead to diabetes due due to hormonal
imbalance," which directly weakens the immune system.

### Creating a Healthy Sleep Environment

Azzar recommended "the necessity of creating a healthy sleep environment to ensure quality physical and psychological rest," explaining that "sleep constitutes approximately one-third of a person's life, making it an essential element for maintaining health.

" He called for "reducing noise and light in the bedroom, using a medical-grade mattress that provides comfort for the nervous and muscular systems, and maintaining a regular sleep routine to ensure continuous rest and balance in the biological clock." Azzar concluded that "sleep is not a luxury, but a vital necessity for body health and immunity

" noting that "committing to sufficient and high-quality sleep hours constitutes a direct investment in preventing infectious and chronic diseases and maintaining physical and mental balance."

## The Magic Wand of an Extra Hour: How Sleep Protects Against Disease

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## The Magic Wand of an Extra Hour: How Sleep Protects Against Disease