如果您感到失败，可能会归咎于缺乏睡眠。您的免疫系统取决于适当的高质量睡眠才能正常运行。在封面之间花费太少的时间，您有可能抛弃免疫系统的风险。
[perfectpullquote align=”full” cite=”” link=”” color=”HEX 0073bb” class=”” size=””] When your sleep habits are out of whack, it creates disharmony. [/perfectpullquote]
Dr. Charlene Gamaldo, medical director at the Johns Hopkins Center for Sleep, compares sleep to a symphony orchestra: When your sleep habits are out of whack, it creates disharmony.
“Many of the key components of the immune system have sleep-regulatory processes,” Gamaldo explains. “In other words, for the immune system to do what it needs to do, you need sleep.”
The National Sleep Foundation推荐adults get 7–9 hours of sleep per night. Slipping off into dreamland is about more than feeling well rested in the morning.
A WEAKENED IMMUNE SYSTEM
Gamaldo指的是在睡眠时加班，消除病毒并减少炎症的“勇士”。（（Chronic inflammationis linked with a host of health issues from heart disease and diabetes to asthma).
Without adequate sleep, those warriors either work too hard or not hard enough. If they slack off, there is a higher risk of getting sick. In fact, a 2017study, published in the journal Behavioral Sleep Medicine, found healthy college students suffering from insomnia had a poorer response to the influenza vaccine than their peers without sleep issues, increasing their risk of getting the flu.
“The warriors aren’t as primed to fend off viruses and bacteria when you’re sleep deprived,” Gamaldo explains.
有时，缺乏睡眠会使这些战士陷入过度驱动，从而使您的免疫系统变得如此超重，以至于它攻击本身类似于类风湿关节炎（RA）和多发性硬化症（MS）等自身免疫性疾病中发生的事情。
Lack of sleep doesn’t cause autoimmune diseases like RA or MS, but Gamaldo warns that it could exacerbate flare ups or make symptoms harder to manage for those living with the conditions. The Arthritis Foundationnotesthat RA patients with insomnia had more trouble with depression, pain and daily functioning than those without sleep problems.
SLEEP AND RECOVERY
Since it’s clear prioritizing sleep is an important component of keeping your immune system in check, Gamaldo recommendsfour strategies to improve sleep: exercising, turning off electronic devices; easing stress and getting the right amount of sleep for your body.
If you come down with a nasty cold or the flu, crawl under the covers: Failing to rest can put additional strain on your immune system, making it take longer to banish bacteria and viruses.
“The warriors in our immune systems that help us heal also promote sleepiness, which is why you’re tired when you’re sick,” Gamaldo explains. “Will regularly getting a good night’s sleep keep you from getting sick? Of course not. But it will prepare you to be in the best shape possible to avoid getting sick and, if you do get sick, it’ll help you recover faster.”
从博士那里阅读更多。G
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