How Sleep is a Powerful Weapon Against The Flu

The flu (influenza) is one of the most contagious respiratory illnesses, attacking the respiratory system and giving you a wicked fever. It puts you in bed for at least a week, and many people have symptoms for up to a month.

The best defense against the flu is the annual flu vaccine. However, you may not meet the criteria for a free vaccine on the NHS (note that many pharmacists, such as Lloyds, offer the vaccine for as little as £15, and you can book online).

Another way to protect yourself against the flu is by sleeping more so your immune system has the gusto to protect you from the virus.

How sleep boosts immunity

Vaccine studies show that sleep is critical to immunisation, with people who don't sleep the night after receiving a vaccine having a weak immune response.

However, even without a vaccine to trigger a specific immune response, your immune system can protect you against the flu and other respiratory illnesses.

As you sleep, specific components of your immune system power up. Immune signalling molecules and brain neurochemical systems are amplified during infection and exposure to viruses, boosting your immunity to illness.

Sleep also changes the gut microbiome composition, triggering a release of T cells to regulate innate and adaptive immunity. If you are sleep deprived, this process is restricted, making you susceptible to the flu and colds.

T cells are leukocytes (white blood cells) essential to your immune system. T cells fight pathogens in your body, attacking invasive cells.

How sleep fights the flu

Sleep is critical to getting better if you are unfortunate enough to catch the flu. Sleep jump starts your immune system and triggers an almighty response to viruses, fighting infection and helping you get better.

Studies show that sleep enhances the ability of T cells to adhere to and destroy cells infected by viruses and other pathogens. In other words, sleep arms your T cells with the weapons they need to destroy flu cells.

Another reason sleep helps fight the flu is resource pooling. As you sleep, the energy/resources you would otherwise use during consciousness are allocated to fighting infection, boosting your immune system.

How a lack of sleep makes you ill

Sleep deprivation is terrible for your health for several reasons. Recent studies show that it deregulates immune response, increasing pro-inflammatory signalling. This makes it easier for viruses and other pathogens to infect you.

We also know that sleep deprivation reduces T cells in the body, increasing the chances of getting infected and making infections worse.

A lack of sleep also impacts your decision-making processes. This increases the risk of catching the flu from carelessness, like spending too much time in enclosed spaces and not washing your hands after going to the shops.

How to protect yourself against the flu

The flu is so contagious that you might catch it no matter what, but there are several things you can do to protect yourself:

• Get the flu vaccine, even if you have to pay for it
• Carry hand sanitiser and use it after using public spaces
• Avoid enclosed, highly populated spaces
• Keep your distance from people when possible
• Get more sleep – read our top sleep tips for ideas
• Wear a face mask in infectious environments like GP surgeries  

The good news is that most of us are now used to many measures like vaccines, social distancing, and face masks due to COVID-19, and many experts agree that measures to slow the spread of COVID-19 work for the flu.

Summing up

The best way to protect against the flu is to get the flu jab, but the best way to improve your overall immunity is to sleep better.

The flu is a horrible virus that can be deadly to vulnerable people. Please take care and don't take risks that could put you and others in danger.