How Sleep Can Boost Immunity

Maintaining a strong immune system has never felt more important, yet many of us look straight to supplements, juices or quick fixes instead of addressing one of the most powerful immunity boosters available — sleep. Between packed work schedules, social commitments, exercise goals and everyday life pressures, sleep often drops to the bottom of the priority list. Research shows it’s time to move it right to the top.

Dr Moira Junge, spokesperson for the Sleep Health Foundation, explains that “sleep is now well understood to benefit immunity.” Despite this, up to 45% of Australians still miss out on the recommended 7–9 hours a night.

Why sleep matters for your immune system

When you’re sleep deprived, your body must work harder just to complete everyday physical and cognitive tasks. Add fighting off a cold or virus, and there’s less energy left for the immune system to mount a strong defence. As Dr Junge notes, “An early night may be just what you need to boost your mood and immunity and help protect yourself from illness.”

Poor sleep affects more than immunity

Lack of sleep has been linked to weight gain, decreased metabolic function and increased hunger hormones. Surprisingly, the body burns over 100 calories per hour during sleep, a compelling reason to prioritise rest instead of relying on late-night workouts to compensate.

Proven habits to improve your sleep

If a good night’s sleep feels out of reach, small changes can make a big difference. Evidence shows these habits can help you achieve deeper, more restorative rest⁶:

• Go to bed and wake up at regular times

• Switch off devices at least two hours before sleep

• Avoid eating within 90 minutes of bedtime

• Build a calming, consistent pre-sleep routine

A healthier immune system starts with better sleep — and improving your sleep begins with consistent habits.