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Quality Sleep Patterns May Protect Against Infectious Diseases

Updated: Sep 13, 2022

Not getting enough sleep is known to affect your health. It can trigger anxiety and worsen your immune system's response to infection. It can also slow down your recovery time and interfere with your body's natural healing process.

Sleep and Immune Function

Your body fights infection by producing various proteins known as cytokines. When exposed to pathogens, these chemicals boost the production of these cytokines to counteract illness. Getting less sleep can also affect this process.

Your irregular sleep patterns can signal that your body is already fighting against infection. Getting less sleep can also slow down your immune response and make it harder to fight back. If you're already feeling sick, getting plenty of rest can help nourish your body.

Healthy Sleep Habits

Getting enough sleep is important for a healthy immune system. Studies show that people are not getting enough quality sleep. Good sleep hygiene routines can help nourish and maintain a healthy sleep environment. They can also help you avoid experiencing the effects of stress on your body.


  • Maintain a consistent sleep schedule. Go to bed and wake up around the same time every day—even on the weekends.

  • Exposure to artificial light can stimulate or stop your body from sleeping. It helps to fall asleep when you are outside most of the day.

  • Getting active helps you feel alert and better sleep, and it can help keep you up late. However, staying active at night can make it harder to fall asleep.

  • Heavy meals and alcohol can make it hard for you to fall asleep. Also, caffeine can increase your chances of getting back up.

  • Naps can boost your immunity and improve cognitive performance. Ideally, take 15 to 30 minutes each day. However, napping later in the day can disrupt your ability to fall asleep. Avoid late afternoon or evening naps.

  • Before going to bed, avoid activities that can stimulate anxiety or distract you. Some of these include watching the news and paying bills.

  • Slow down and practice mindfulness to reduce stress. Light stretching before bed can help you get better sleep.

More Tips and Suggestions for Better Sleep are available in my Masterclass (Available in You can download ESCASO GDDIET Mobile App from Google Playstore. For More offers for Masterclass call 8089009009)

Although these tips may help improve sleep, they may not work for everyone. It is important to remember that everyone is different.

Most people can experience sleeping problems, they can be caused by various health conditions. If the quality of their sleep does not improve, it is time to talk to their doctor about their condition. Proper sleep hygiene can help you get the most out of your night’s sleep. It can also help minimize your risk of illness.

Healthy Regards

Grinto Davy Chirakekkaren

Orthopaedic Physiotherapist

Clinical Nutritionist

Health & Wellness Coach




Sleep, Don't Sneeze: Longer Sleep Reduces the Risk of Catching a Cold

Sleep Health: Reciprocal Regulation of Sleep and Innate Immunity

Sleep, sleep deprivation and infectious disease: studies in animals


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Grinto Davy is an orthopaedic physiotherapist, Clinical Nutritionist and Health & Wellness Coach by profession, but he is a motivator and a Nutritionist. He founded ESCASO® to create awareness about health, nutrition, and lifestyle, and he is the author of ESCASO CODDE and developed a unique lifestyle program called GDDiET®

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GDDiET® Masterclass- is an online health & lifestyle learning platform developed by Grinto Davy Chirakekkaren, Founder of ESCASO® - Body & Beyond, Author of ESCASO CODE, Orthopaedic physiotherapist, Clinical nutritionist, Health & Wellness Coach that helps people to live healthier by guiding them to improve their diet, psychology of eating, sleep, mental health, exercise habits and stress management. This unique Masterclass combines the power of daily micro-learning with a community for learning, support and sharing. For More Details, click the link below.

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