Reduce the risk of covid transmission

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The call to increase body immunity continues. People are asked to be diligent in exercising and eating nutritious foods. But don't forget that quality sleep also plays an important role in reducing the risk of COVID-19.

Why is it that during this pandemic the need for quality sleep is increasingly important?

Quality Sleep Increases Immunity During the COVID-19 Pandemic

Research over the last decade has increasingly validated that sleep plays an important role in the health of the human body. Quality sleep can boost the immune system against viruses that cause infectious diseases, including the SARS-CoV-2 infection that causes COVID-19.

Andreas Prasadja, the only sleep medicine specialist or somnologist in Indonesia, explained two important things about the benefits of sleep in maintaining the stability of one's physical and emotional health.

First , only sleep can build brain abilities, such as intelligence, thoroughness, and a major driver of emotional stability.

“When you wake up from a comfortable sleep in the morning your body will feel refreshed with positive emotions. This is the importance of sleep because nothing can replace the restorative (restorative) effects of sleep, ”explained Andreas.

Second, sleep is the main way that makes the human immune system work optimally. Even though you have taken additional vitamins or supplements, without good quality sleep it will be difficult for the immune system to work properly.

There are three health supporting factors that are commonly referred to health triangle namely balanced nutrition, exercise, and sleep. These three things are considered as mutually supporting triangles on which sleep is laid as the basis.

"The intake of balanced nutrition and exercise is useless if it is not accompanied by good sleep health," said Andreas.

Quality sleep is very influential on the body's immunity. One reason is because the interleukin cells rise when the body is asleep. Interleukins are important proteins in stimulating the body's immune response.

Studies linking quality sleep with increased body immunity have been widely discussed in scientific journals. A study, for example, says that people who get enough sleep are less likely to get the influenza virus than those who don't get enough sleep.

"Improving quality sleep is likely to be a powerful tool in helping to prevent transmission and reduce the risk of worsening symptoms of COVID-19," said the sleep health specialist.

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Sleep quality problems during the COVID-19 pandemic

Sleep quality problems during the COVID-19 pandemic

The pandemic situation that forces us to do more activities at home does not completely adversely affect the quality of sleep. From the cases of sleep disorder patients he handled, Andreas gave two big examples of the influence of the pandemic on the quality of one's sleep.

There are those whose sleep quality actually improves, because it is easier to manage time when working from home than having to go to the office which makes it spend a lot of time in traffic.

"For those who initially had trouble sleeping because they were too busy working, their sleep quality actually improved," said Andreas.

A study survey conducted by about 1,600 people from about 60 countries showed 46 percent of respondents experienced sleep deprivation during the pandemic, of which only 25 percent had sleep disturbances since before the pandemic.

The results of the survey conducted Monash University Melbourne It also found that 42 percent said they actually got better sleep, slept hours, and woke up more according to what their body needed, or that their natural circadian rhythm had improved.

But the data suggest that many more sleep problems have worsened during the COVID-19 pandemic. Andreas also received many similar complaints from his patients during the COVID-19 pandemic.

“Many that I meet are getting more and more difficult to sleep. The problem is simple, because it loses its rhythm, ”said the doctor who practices at Sleep Disorder Clinic Mitra Kemayoran Hospital

What is a circadian rhythm

Andreas said that during the COVID-19 pandemic, the feeling of stress and anxiety had increased. A change in daily activities is the reason for sleep problems. Months of school, college, or working at home throws the cycle of daily activities into chaos.

"Humans are creatures of rhythm, take a bath, wake up, go to work, come home, travel, arrive home and sleep. This rhythm is missing, ”explained Andreas.

Circadian rhythm is a 24 hour cycle that is part of the body's biological clock. The most important circadian rhythm is to regulate sleep-wake cycles that are repeated approximately every 24 hours. That is why circadian rhythms are linked to the day and night cycles.

The body system will follow a circadian rhythm which is synchronized with the main clock in the brain. This main clock is directly influenced by environmental cues such as light to mark day and night.

When properly aligned, circadian rhythms can promote quality, consistent and restorative sleep so as to restore energy and repair body cell tissues including immune cells.

Therefore, for those who during the pandemic period have problems and find it difficult to get quality sleep, Andreas emphasizes the importance of managing the consistency of waking and sleeping times.