Why Sleep Is the Missing Link in Healing and Immune Health: A Naturopathic Perspective

As a Naturopathic Doctor, I have the unique privilege of observing how everyday lifestyle habits impact the body’s ability to heal. From bowel movements to dietary choices, these factors play a significant role in whether a patient moves forward or stays stuck. And one habit that consistently rises to the top in influencing healing? Sleep.

It may come as a surprise, but sleep is one of the most powerful — and often overlooked — tools we have for healing. Over the years, I’ve seen how deep, restorative sleep can profoundly support the immune system. When a patient experiences frequent colds, autoimmune flares, or struggles with weight loss, sleep is often the missing link.

The best part? It’s absolutely free. Aiming for a 10:00 p.m. bedtime costs nothing, but the benefits are priceless.

Fun fact: Did you know the immune system doesn’t shut down at night? In fact, it actually becomes more active. Between the hours of 10:00 p.m. and 12:00 a.m., it’s hard at work. If you’re missing these crucial hours of sleep, your body might be stuck in survival mode.

During sleep, the body enters a state of repair and regulation. Cytokines — small proteins that help mediate and regulate immune and inflammatory responses — are produced in greater quantities during sleep, especially during deep, slow-wave sleep. These cytokines are essential for mounting a defense against infections and for reducing inflammation after an immune response has been activated (Irwin, 2019).

Sleep deprivation, even for a single night, has been shown to decrease the activity of natural killer (NK) cells, which are vital for controlling viral infections and preventing abnormal cell growth. Over time, this can lead to increased susceptibility to illness and slower recovery from infections (Besedovsky, Lange & Born, 2012).

From a naturopathic standpoint, balance is key — and your circadian rhythm is a prime example. The sleep-wake cycle is regulated by the brain’s internal clock and influenced by light exposure, stress levels, and daily habits. This internal rhythm doesn’t just control sleep; it also coordinates immune function. Disruptions in circadian rhythms — such as those caused by shift work, postpartum changes, frequent travel across time zones, or erratic sleep schedules — can dysregulate everything from immune responses to inflammation levels (Man et al., 2016).

If you’re in a season of life where you can maintain a consistent sleep-wake cycle, take advantage of it. Sleep is one of the most foundational naturopathic strategies for building immune resilience. In my practice, I often prescribe “sleep hygiene” as a form of medicine.

Sleep hygiene includes limiting screen time in the evening, sticking to consistent bed and wake times, and getting plenty of natural light during the day. We give children set bedtimes because we know it supports their growth and development — so why don’t we do the same for ourselves?

While life will naturally bring the occasional disruption, prioritizing consistent sleep most of the time can have a profound impact on your overall health.

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Sweet dreams!

Author: Dr. Stephanie Hendershot, ND

References:

1. Irwin, M.R. Sleep and inflammation: partners in sickness and in health. Nat Rev Immunol 19, 702–715 (2019). https://doi.org/10.1038/s41577-019-0190-z

2. Besedovsky, L., Lange, T. & Born, J. Sleep and immune function. Pflugers Arch - Eur J Physiol 463, 121–137 (2012). https://doi.org/10.1007/s00424-011-1044-0

3. Man K, Loudon A, Chawla A. Immunity around the clock. Science. 2016 Nov 25;354(6315):999-1003. doi: 10.1126/science.aah4966. PMID: 27885005; PMCID: PMC5247264.

Disclaimer: This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.