Sleep Helps Boost Immune System By Helping Body 'Remember' Previous Germs, Researchers Suggest

Studies have long shown that sleep sharpens our ability to recall memories and information.

But in a new research paper, scientists have suggested getting some extra shut-eye can improve our immune system in the same way.

According to academics from the University of Tübingen in Germany, sleep improves our ability to "remember" encounters with bacteria or a virus.

Therefore, sleep gives our defence system a head-start when it comes to tackling illness.

The paper, published in the journal Trends in Neurosciences, states that the immune system "remembers" an encounter with a bacteria or virus by collecting fragments from the bug.

These fragments are then used to create a type of cell known as memory T cells.

Memory T cells last for months or years and help the body recognise a previous infection, then quickly respond to it. The cells also help the body to recognise similar, but not identical, infections.

The University of Tübingen scientists looked at previous studies which show deep sleep increases the production of memory T cells. They concluded that sleep deprivation can put our immune system at a dangerous disadvantage.

"If we didn't sleep, then the immune system might focus on the wrong parts of the pathogen," lead author Jan Born said in a statement.

"For example, many viruses can easily mutate some parts of their proteins to escape from immune responses. If too few antigen-recognising cells [the cells that present the fragments to T cells] are available, then they might all be needed to fight off the pathogen.

"In addition to this, there is evidence that the hormones released during sleep benefit the crosstalk between antigen-presenting and antigen-recognising cells, and some of these important hormones could be lacking without sleep."

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Born says that future research should examine what information is selected during sleep for storage in long-term memory, and how this selection is achieved. He believes that this research could have important clinical implications.

"In order to design effective vaccines against HIV, malaria, and tuberculosis, which are based on immunological memory, the correct memory model must be available," he said.

"It is our hope that by comparing the concepts of neuronal and immunological memory, a model of immunological memory can be developed which integrates the available experimental data and serves as a helpful basis for vaccine development."

Worst Foods For Sleep

Coffee(01 of08)

We probably don't have to explain why you shouldn't reach for an espresso at 10 p.m. But, turns out, your afternoon coffee habit can affect you for longer than you'd expect. In fact, that caffeine can remain in your system for hours, making even a 4 p.m. pick-me-up a bad idea. Baron recommends steering clear by the early afternoon.And don't forget coffee-flavored treats, she warns. Your favorite cappuccino-flavored ice cream can give you a surprisingly strong jolt.Of course, you've probably heard that a little tea before bed is a good idea. The caffeine content is smaller than in coffee, and herbal "sleepy time" varieties often contain sleep-promoting herbs like valerian or chamomile that can, indeed, help you nod off. (credit:Flickr:rockindave1)

Chocolate(02 of08)

Even if you know to avoid coffee and strong tea, you might be sabotaging your sleep with sneakier sources of caffeine, like chocolate. Dark chocolate, in particular, can pack a significant punch, says Baron, although it varies by brand. If you like to nibble on a square or two for dessert, you'll probably be fine, she says -- but an entire chocolate bar could have just as much caffeine as a soda. If you wouldn't drink one close to bed, you probably shouldn't indulge in a chocolate bar either. (credit:Flickr:Chocolate Reviews)

Alcohol(03 of08)

Baron calls alcohol the "number one drug used for sleep," and it can, indeed, be tempting to unwind before bed with a glass of your favorite adult beverage. But you won't be doing yourself any sleep favors. While it might help you nod off initially, alcohol is disruptive to the later stages of sleep, which are important to memory and motor skills, according to recent research.And while alcohol might fuel deep sleep in the beginning of the night, the second half of your slumber will likely be more interrupted and full of strange dreams, Baron says, leaving you exhausted the next day. (credit:Flickr:Alexandra Zakharova)

Fatty Foods(04 of08)

You already know they're tough on your heart, but it turns out that fatty foods might also disrupt your sleep. A 2012 study found that a high-fat diet caused rats to sleep more during the day, an outcome with marked similarities to the daytime sleepiness experienced by many people who are overweight. The rats also had more fragmented, interrupted sleep, wrote Dr. Michael J. Breus in a HuffPost blog.A brain chemical called orexin might explain this relationship, since it's involved in both appetite and regulating the body's internal sleep-wake clock. Earlier research has also suggested a link between high-fat foods and disruptions to these circadian rhythms.Fatty foods can also lead to a general feeling of discomfort, Baron says, that can make falling asleep tricky. She suggests staying away from any sizable portions, as well as heavy, greasy foods too close to bed. (credit:Flickr:WordRidden)

Steak(05 of08)

"Your body's not designed to be digesting food when it's sleeping," Baron says. Protein presents a particular digestion problem, since it's harder to break down than other nutrients, according to WebMD. That makes a meat-heavy meal a bad idea if it's too late in the evening. Of course, famed sleep-inducer turkey is also a protein. And while the bird does indeed contain tryptophan, the amino acid itself doesn't actually bring on sleepiness. (credit:Flickr:Massachusetts Office of Travel & Tourism)

Spicy Food(06 of08)

Turning up the heat is a well-known trigger for heartburn, especially if you lie down shortly after ingesting that fiery dish.But a small study suggests there may be something else at work. Researchersexamined the effects of tabasco sauce and mustard on healthy men and their sleep. On the nights they ate spicy meals, they had more trouble falling asleep and got less sleep overall. The researchers noted a change in body temperature brought on by the spicy meal, the New York Times reported, which can confuse the brain, as core temperature naturally dips as bedtime approaches. (credit:Flickr:pickled plum)

Grapefruit(07 of08)

However, that doesn't mean acid reflux isn't a problem. Even if you already know to steer clear of spicy foods, fatty foods and heavy meals before bed, there are some more surprising causes of heartburn, like citrus, that also increase the stomach's acidity, and can keep you up at night, Baron explains. (credit:Flickr:Helena Jacoba)

Water(08 of08)

We generally have nothing but praise for good old H2O, but there's no denying that too much liquid right before bed is likely to lead to, uh, interruptions, in your sleep. It's a delicate balance between staying hydrated and cutting off your fluid intake, but Baron says limiting fluid intake in the two hours leading up to bed is a good place to start.Foods with a high water content -- like a slice of watermelon for dessert -- can have you running to the loo, too. And so can that afore-mentioned cup of SleepyTime tea. "How big is that cup?" Baron says she asks patients. "Tea can be part of a nice, relaxing ritual, but if you have it an hour before bed it can have you up and using the bathroom," she says.And if you find yourself waking up in the middle of the night with a dry mouth, consider investing in a humidifier, she says, rather than keeping a glass on your bedside table. (credit:Shutterstock)

H/T: EurekaAlert

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