Your immune system is your body’s natural defense against sickness and infection. It is a series of organs, cells and functions in the body that fight off illness and maintain your overall health. When we have a strong immune system, we suffer fewer illnesses and recover faster from general sickness.
You can take steps to build and strengthen your immune system, starting with good sleep habits and a healthy lifestyle. We explore the relationship between sleep, diet, exercise and other lifestyle factors, discussing how these can influence and even boost your immune system for long-term health and wellbeing.
Why is the immune system important?
The immune system is the body’s way of protecting itself against illness and disease. It fights harmful bacteria, viruses and parasites, defending the body against infection and germs. Your immune system also stores information on previous infections, remembering how to fight off and reduce your recovery time for sicknesses you have experienced in the past.
When our immune system is out of balance or compromised, we become more susceptible to falling ill. Those with weakened immunity are sick more frequently, experiencing symptoms that are more severe and difficult to treat. They are more likely to suffer from autoimmune disorders, blood abnormalities, inflammation, allergies, and infections such as pneumonia, meningitis and bronchitis, among others.
In order to safeguard your general health and prevent sickness, or speed up your recovery time, you should aim to strengthen or boost your immune system. This can be achieved naturally in a number of ways.
Sleep habits to boost your immune system
The first step in building a strong immune system is to ensure you have healthy sleep habits. During sleep, the body produces important immune functions that help fight infection and inflammation. Regular, quality sleep gives the immune system time to restore and strengthen itself, improving the body’s anti-viral response. In contrast, irregular or insufficient sleep can make a person more vulnerable to illnesses like colds or the flu.
Maintain a sleep schedule
A healthy sleep schedule involves consistent bedtimes, essentially going to bed at the same time every night and waking up at the same time every morning. Doing so regulates your sleep cycle and supports your immune system. In addition to preventing sickness, a stable sleep routine helps regulate hormones and stress levels, both of which influence immune function. Of course, in developing a sleep schedule, you should ensure that you get a sufficient amount of sleep every night.
Get enough sleep each night
Sleep deprivation can be as harmful to your immune system as an overload of stress, disrupting the production of white blood cells, which protect your body against infection. Insufficient sleep can result in sickness, inflammation and increased susceptibility to falling ill.
Adults typically need between 7-9 hours of sleep each night to be fully rested, but this changes as we age. Children need much more sleep in a 24-hour period, including naps. Sleep is crucial for childhood development in infants and young children, promoting growth and the development of their immune system.
| Age group | Recommended sleep |
|---|---|
| Newborns (0–3 months) | 14–17 hours |
| Infants (4–11 months) | 12–15 hours |
| Toddlers (1–2 years) | 11–14 hours |
| Preschoolers (3–5 years) | 10–13 hours |
| Children (6–13 years) | 9–11 hours |
| Teenagers (14–18 years) | 8–10 hours |
| Adults (18–64 years) | 7–9 hours |
| Older Adults (65+ years) | 7–8 hours |
Create a restful environment
A restful sleep environment supports a strong immune system by promoting deeper, more restorative sleep, which is essential for immune regulation. When your sleep environment is quiet, cool and free from distractions like screens or bright lights, the body can cycle through all stages of sleep efficiently. Poor sleep environments, on the other hand, can disrupt your sleep, increasing stress hormone levels and reducing immune efficiency.
To create an ideal sleeping environment and bedtime ritual:
- Keep the room dark
- Aim for a cool temperature
- Minimise noise where possible
- Keep the room free of clutter or mess
- Avoid using devices in bed or just before sleeping
- Ensure you have a good pillow and supportive mattress
- Engage in calming activities before bed, such as a warm bath
Building immunity with a healthy diet
A strong immune system also relies on sound nutrition and hydration. Maintaining a healthy diet will help to boost your immunity and ward off sickness. It is generally recommended to eat plenty of fruits and vegetables, whole grains, lean proteins and healthy fats. In keeping with a balanced diet, you should also minimise your intake of saturated fats, salt and added sugars.
Similarly, it is important to stay hydrated and drink plenty of water. Doing so flushes toxins and supports your immune system. If you drink alcohol, try to drink only in moderation, as excessive alcohol use can weaken your immune system, and likewise try to minimise your consumption of caffeine.
Exercise to strengthen your immune system
In line with maintaining a balanced diet, a healthy weight benefits your immune system and overall wellbeing. Obesity impairs immune functions, putting the body at greater risk of illness and disease.
Exercise is a natural way to maintain a healthy weight and boost your immune system, improving circulation, reducing inflammation and lowering stress hormones. Recommendations for regular exercise vary between 30-60 minutes of moderate intensity several times a week; however, it is important to consult with your healthcare provider before engaging in any new type of physical activity.
Other lifestyle tips for a healthy immune system
In addition to sleeping well, eating a balanced diet and exercising regularly, there are some other steps you can take to protect your immune system.
Keeping up to date with immunisation, or vaccination, is important to preventing serious infections and illnesses. Each vaccine builds your immunity to a specific disease, preparing your body to recognise and fight the threat when it arises.
Smoking is highly detrimental to your immune system, lowering the levels of protective antioxidants in your blood and impacting your body’s ability to fight off infection. Smokers are more susceptible to illnesses such as pneumonia and inflammatory diseases. Quitting smoking is one of the most important things you can do to boost and protect your immune system.
Another element of your lifestyle that can contribute positively to your health is good hygiene. You can aid your immune system in fighting off bacteria and viruses by washing your hands with soap and water after the bathroom or before preparing food. You should also cook meat thoroughly; clean and cover all cuts to the skin; and avoid picking at skin blemishes.Â
Key summary
To build and maintain a strong immune system:
- Ensure you sleep well, getting enough hours of rest each night
- Eat a balanced diet with plenty of nutrition and hydration
- Exercise regularly, maintaining a healthy weight
- Avoid smoking and excessive alcohol consumption
- Keep up to date with vaccinations and immunisation
- Practise good hygiene, such as washing your handsÂ
Frequently asked questions
Yes. Quality sleep strengthens the immune system by producing important immune functions and undergoing cell repair, helping the body fight infections more effectively.
Yes. Regular exercise improves circulation, reduces inflammation and lowers stress hormones, boosting your overall immunity.
Excessive or intense exercise without sufficient rest can temporarily weaken immunity, increasing the risk of infection. Moderate activity supports immune health.
Eat foods that are rich in vitamins and antioxidants, such as fruits, vegetables, lean proteins, whole grains, nuts and seeds.
A balanced diet rich in lean proteins, healthy fats and probiotics supports strong immune function and gut health.
Yes. Staying hydrated helps to flush toxins and support immune function throughout the body.
