Sleep and its impact on immunity

Sleep and its impact on immunity: Detailed research

Section 1: The fundamental principles of sleep and the immune system

1.1 Fundamentals of sleep physiology:

Dream is a fundamental physiological process characterized by a decrease in conscious activity, a decrease in motor activity and a change in physiological functions. It is cyclical and consists of several stages that are repeated during the night, forming sleep cycles. The main stages include:

• NREM (Non-Rapid Eye Movement) сон: This dream is divided into three stages (N1, N2, N3), which progressively deepen.

  • N1 (falling asleep): The transition between wakefulness and sleep. Muscle activity slows down, hypnagogical hallucinations may occur.
  • N2 (light sleep): Most of the sleep cycle. It is characterized by the appearance of sleepy spindles and K-complex on an electroencephalogram (EEG).
  • N3 (deep sleep or slowly wave sleep): The most restorative stage of sleep. It is difficult to wake a person. It is important for physical recovery, consolidation of memory and highlighting the growth hormone.

• REM (Rapid Eye Movement) son (Save Son): It is characterized by quick eye movements, rapid breathing and heartbeat, and brain activity, similar to wakefulness. Associated with bright dreams and consolidation of procedural and emotional memory. There is an atony of muscles (temporary paralysis).

The sleep cycle usually lasts about 90-120 minutes, and during the night a person passes through several such cycles. The architecture of sleep changes during the night: in the first half a deep sleep prevails, and in the second-REM-SOS.

1.2 Neurobiological mechanisms of sleep:

Dream is regulated by the complex interaction of neurotransmitters and areas of the brain. Key participants:

• Hypothalamus: Contains the suprachiasmatic core (diagram), which is the main oscillator of circadian rhythm (biological watches). SCA receives information about light from the eyes and regulates the production of hormones, such as melatonin. Other areas of the hypothalamus are involved in the regulation of sleep and wakefulness, including VLPO (Ventrolateral Preoptic Nucleus), which contributes to sleep, and ORCHINE neurons that contribute to wakefulness.
• Brain trunk: Contains centers that regulate sleep and wakefulness, such as the reticular formation (RF). RF plays a role in maintaining wakefulness and vigilance.
• Cerebral cortex: Involved in the regulation of cognitive functions during sleep and wakefulness.

Key neurotransmitters participating in the regulation of sleep:

• Melatonin: The hormone produced by the pineal gland in response to the darkness. Promotes sleep and regulates the circadian rhythm.
• Adenosine: Neurotransmitter, accumulating during the day and contributing to drowsiness. Caffeine blocks the effect of adenosine.
• Gamk (gamma-aminobral acid): The main brake neurotransmitter in the brain. Enhances drowsiness and promotes sleep.
• Glutamate: The main exciting neurotransmitter in the brain. Promotes wakefulness.
• Oresin (hypocritin): Neuropeptide, produced by ORCHINE neurons in the hypothalamus. Promotes wakefulness, vigilance and regulation of appetite. ORDOCISINA is associated with narcolepsy.
• Serotonin: Neurotransmitter, participating in the regulation of mood, appetite and sleep. He plays a role in induction and maintaining sleep.
• Norepinephrine: Neurotransmitter, participating in the regulation of wakefulness, vigilance and reaction “beat or run”. Decreases during sleep.

1.3 Fundamentals of the immune system:

The immune system is a complex network of cells, tissues and organs that protects the body from pathogens (pathogens), such as bacteria, viruses, fungi and parasites. It consists of two main branches:

• Inborn immunity: The first line of protection, which provides an immediate, but non -specific response to pathogens. The components of congenital immunity include:

  • Physical barriers: Leather, mucous membranes.
  • Cells: Phagocytes (macrophages, neutrophils, dendritic cells), NK cells (natural killers).
  • Squirrels: Complement, cytokines (interferons, interleukins, TNF-α).
  • Inflammation: Localized reaction to damage or infection, characterized by redness, heat, edema and pain.

• Acquired (adaptive) immunity: A slower, but more specific answer that develops after contact with the pathogen. It has memory, which allows the body to respond faster and more efficiently to the repeated effect of the same pathogen. The components of the acquired immunity include:

  • B cells (lymphocytes): They produce antibodies (immunoglobulins) that are associated with pathogens and neutralize them or facilitate their destruction by phagocytes.

  • T cells (lymphocytes):

    • T-highpers (CD4+): They help B-cells produce antibodies and activate other immune cells, such as macrophages.
    • Cytotoxic T cells (CD8+): Kill infected cells.
    • Regulatory T cells (TREGS): They suppress the immune response to prevent autoimmune diseases.

1.4 The relationship between the nervous, endocrine and immune systems:

The nervous, endocrine and immune systems are closely connected and interact with each other, forming a complex network of communication, which supports homeostasis and responds to stress and infections. This interaction occurs through:

• Neurotransmitter: Immune cells express receptors for neurotransmitters, such as norepinephrine, acetylcholine and substance P. Neurotransmitters can affect the function of immune cells, for example, their migration, proliferation and production of cytokines.
• Hormones: Immune cells express receptors for hormones, such as cortisol, prolactin and growth hormone. Hormones can affect the function of immune cells. For example, cortisol, stress hormone, can suppress the immune response.
• Cytokines: Immune cells produce cytokines that can act on the nervous and endocrine systems. For example, Interleukin-1 (IL-1) can cause drowsiness and fever, as well as activate the hypothalamic-pituitary-adapted axis (GGN-OS), which leads to the release of cortisol.

Section 2: The influence of sleep on various components of the immune system

2.1 The influence of sleep on congenital immunity:

• Fagocyte: The lack of sleep can reduce the phagocytic activity of macrophages and neutrophils, which worsens their ability to absorb and destroy pathogens. Studies have shown that in people deprived of sleep, the ability of neutrophils to generate active forms of oxygen (AFC) necessary for the destruction of bacteria decreases.
• NK cells: Dream has a significant impact on the function of NK cells. The lack of sleep reduces the cytotoxic activity of the NK cells, that is, their ability to kill infected cells and tumor cells. Studies have shown that even a short-term sleep restriction can significantly reduce the activity of NK cells. The mechanism of this effect includes a change in the levels of cytokines, such as Interleukin-2 (IL-2) and Interferon-Gamma, which are important for activating the NK cells. In addition, the increased level of cortisol caused by a lack of sleep can suppress the function of the NK cells.
• Cytokines: Sleep and wakefulness affect the production of cytokines. During sleep, the production of pro-inflammatory cytokines, such as IL-1β, TNF-α and IL-6, increases. These cytokines are involved in the regulation of sleep and an immune response. However, lack of sleep can disrupt the balance of cytokines, leading to chronic inflammation of the low degree, which can contribute to the development of various diseases, such as cardiovascular diseases, type 2 diabetes and depression.
• Inflammation: The lack of sleep can increase inflammatory processes in the body. An increased level of pro -inflammatory cytokines caused by a lack of sleep can contribute to the development of systemic inflammation. This is due to the activation of the NF-Ukraine (Kappa-Bi nuclear factor), a key transcription factor that regulates the expression of genes involved in inflammation.

2.2 The influence of sleep on acquired immunity:

• B-cells and antibodies: Dream plays an important role in the development of antibodies. Studies have shown that vaccination during a lack of sleep leads to a decrease in antibodies. The mechanism of this effect can be associated with a change in the function of T-Helper, which are necessary to activate B cells and production of antibodies. In addition, a lack of sleep can affect the differentiation of B cells into the plasma cells that produce antibodies.
• T-cells: Sleep affects the function of T cells. The lack of sleep can reduce the proliferation of T cells in response to stimulation with an antigen. In addition, a lack of sleep can affect the balance between various T-cell subtypes, such as T-highpers (Th1 and Th2) and regulatory T cells (TREGS). A change in this balance can lead to a violation of the immune response and increased susceptibility to infections and autoimmune diseases.
• Immune memory: Sleep plays an important role in the formation of immune memory. Studies have shown that the lack of sleep after vaccination can worsen the formation of long -term immune memory. The mechanism of this effect can be associated with a violation of the consolidation of immune memory during sleep.

Section 3: Mechanisms of the influence of sleep on immunity

3.1 The role of circadian rhythm:

The circus rhythm, adjustable circuits in the hypothalamus, plays a key role in the regulation of both sleep and the immune system. Many immune cells express the “time genes” that regulate their function in accordance with the circadian rhythm. For example, migration of immune cells, cytokine production and phagocytic activity can change throughout the day. Violation of circadian rhythm, caused by replaceable work, changing time zones or irregular sleep mode, can lead to impaired function of the immune system and increased susceptibility to infections.

3.2 Role of hormones:

• Cortisol: Cortisol, stress hormone, is produced by the adrenal glands in response to stress. The level of cortisol usually rises in the morning and decreases in the evening. The lack of sleep can lead to a chronically increased level of cortisol, which can suppress the immune response. Cortisol can inhibit the production of cytokines, reduce the activity of the NK cells and suppress the proliferation of T cells.
• Melatonin: Melatonin, the hormone produced by the pineal gland in response to the darkness, plays an important role in the regulation of sleep and circadian rhythm. Melatonin also has immunomodulating properties. It can enhance the activity of NK cells, stimulate the production of cytokines and have an antioxidant effect.
• Growth hormone: The growth hormone is produced by the pituitary gland during deep sleep. It plays an important role in growth, restoration of fabrics and immune function. The growth hormone can stimulate the production of immune cells and enhance their function.
• Prolactin: Prolactin, a hormone produced by the pituitary gland also has immunomodulating properties. It can stimulate the production of cytokines and enhance the activity of NK cells.

3.3 The role of the autonomic nervous system:

The autonomic nervous system (ANS), consisting of sympathetic and parasympathetic branches, regulates many physiological functions, including the immune response. The sympathetic nervous system is activated in response to stress and releases norepinephrine, which can affect the function of immune cells. The parasympathetic nervous system is activated during rest and relaxation and releases acetylcholine, which can also affect the function of immune cells. The lack of sleep can lead to an imbalance in the ANS, with a predominance of sympathetic activity, which can suppress the immune response.

3.4 Role of intestinal microbiots:

The intestinal microbiota, the totality of microorganisms living in the intestines, plays an important role in the regulation of the immune system. The intestinal microbiota affects the development and function of immune cells, as well as the production of cytokines. The lack of sleep can lead to a change in the composition and function of the intestinal microbiots, which can violate the immune response. Studies have shown that the lack of sleep can increase the intestinal permeability, which allows bacteria and bacterial products to penetrate the bloodstream, causing inflammation.

Section 4: The consequences of sleep disturbance for immunity and health

4.1 Increased susceptibility to infections:

The lack of sleep is associated with increased susceptibility to infections, such as colds, flu and pneumonia. A decrease in the activity of the NK cells, a decrease in antibodies and increased inflammatory processes caused by a lack of sleep, can weaken the body’s protection from pathogens.

4.2 a more severe course of infections:

Not only the risk of infection increases, but also the course of the disease with a lack of sleep worsens. Weakened immunity cannot effectively fight the pathogen, which leads to a prolonged recovery and more severe symptoms.

4.3 Reducing the effectiveness of vaccination:

The lack of sleep can reduce the effectiveness of vaccination, that is, reduce the production of antibodies in response to the vaccine. This means that people who are deprived of sleep can be less protected from diseases from which they should have protected vaccines.

4.4 Chronic diseases:

A chronic sleep disturbance is associated with an increased risk of developing various chronic diseases, such as cardiovascular diseases, type 2 diabetes, obesity, depression and autoimmune diseases. Chronic inflammation of a low degree caused by a lack of sleep can contribute to the development of these diseases.

4.5 Autoimmune diseases:

Sleeping can play a role in the development and progression of autoimmune diseases, such as rheumatoid arthritis, systemic lupus erythematosus and multiple sclerosis. Changing the balance between the various subtypes of T cells and the strengthening of inflammatory processes caused by a lack of sleep can contribute to autoimmune aggression.

4.6 Oncological diseases:

Some studies show the relationship between a lack of sleep and an increased risk of developing certain types of cancer, such as breast cancer, colon cancer and prostate cancer. A decrease in the activity of NK cells and increased inflammatory processes caused by a lack of sleep can contribute to cancer.

Section 5: Strategies for improving sleep to maintain immunity

5.1 Sleep hygiene:

• Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends. This helps to regulate the circadian rhythm and improves sleep quality.
• Comfortable sleeping: Provide a dark, quiet and cool sleep room. Use dense curtains, bears or white noise to block light and sound. Support the temperature in the room about 18-20 degrees Celsius.
• Regular physical exercises: Regular physical exercises can improve sleep quality, but avoid intensive exercises immediately before bedtime.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid the use of caffeine a few hours before bedtime and limit the use of alcohol in the evening.
• Limit the use of electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin and disrupt sleep. Avoid using smartphones, tablets and computers an hour before bedtime.
• Relaxing rituals before bedtime: Include relaxing actions before bedtime, such as a warm bath, reading a book or meditation in your daily routine.

5.2 Nutrition and sleep:

• Balanced nutrition: Balanced diet, rich in fruits, vegetables, whole grain products and low -fat protein, can contribute to healthy sleep.
• Limit the use of sugar and processed products: The use of a large amount of sugar and processed products can disrupt sleep.
• Support for hydration: The lack of fluid can disrupt sleep. Drink enough water during the day, but limit the use of fluids before bedtime to avoid night awakening.
• Some foods and drinks can contribute to sleep: For example, warm milk, chamomile tea, cherry and kiwi.

5.3 Stress management:

• Relaxation techniques: Practice relaxation techniques, such as meditation, yoga or deep breath to reduce stress levels and improve sleep.
• Time management: Effectively control your time to avoid overload and reduce stress.
• Support for social ties: Maintain close social ties with family and friends to get support and reduce stress.

5.4 medical care:

• Consult a doctor if you have sleep problems: If you have chronic sleep problems, such as insomnia or apnea in a dream, consult a doctor for diagnosis and treatment.
• Sleep medicines: In some cases, the doctor may prescribe sleep medicines to help you improve sleep. However, sleep medications should be used only under the supervision of a doctor and for a short period of time.
• Cognitive-behavioral therapy of insomnia (KPT): KPT B is an effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep.

Section 6: Further research and directions

Despite the fact that much is known about the influence of sleep on immunity, additional studies are needed in order to better understand the complex mechanisms that underlie this relationship. Future research should be aimed at:

• The study of the influence of various stages of sleep on various components of the immune system. It is necessary to find out which stages of sleep are most important for maintaining immunity.
• Studying the influence of a chronic lack of sleep on immunity in the long term. It is necessary to find out what long -term consequences the chronic lack of sleep on immunity and health has.
• The study of the influence of various factors, such as age, gender and genetics, on the relationship between sleep and immunity. It is necessary to find out how various factors affect the relationship between sleep and immunity in order to develop personalized strategies for improving sleep to maintain immunity.
• Development of new methods of treatment of sleep disorders that do not affect the immune system. It is necessary to develop new methods of treating sleep disorders that do not have a negative effect on the immune system.
• Studying the influence of sleep on immunity in people with various diseases. It is necessary to study the effect of sleep on immunity in people with various diseases such as autoimmune diseases, cancer and infectious diseases.

An in -depth understanding of the relationship between sleep and immunity will develop more effective strategies for the prevention and treatment of diseases associated with sleep disorders and weakening immunity. Ultimately, the priority of healthy sleep is a key factor for maintaining optimal health and well -being.