Strengthen your immune system with better sleep

How to strengthen your immune system with better sleep

Better sleep means a stronger immune system.

Did you know that sleeping less than 7 hours per night makes you nearly three times more likely to be infected by the common cold than people who sleep 8 hours or more [1]?

Did you also know that women who sleep less than 5 hours per night are almost 70% more likely to get pneumonia than people who sleep 8 hours per night [2]?

The data is overwhelmingly clear: The quantity and quality of your sleep powerfully influence the function of your immune defenses, which are required to protect you from illness and disease.

As important as sleep is, also remember that another great way support your immune system is our powerful Z-Stack® formula.

Sleep deprivation weakens your body's natural immune defenses

Deep, restful sleep is essential for the release of cytokines, molecules that regulate your immune system and fight off infections [3]. Conversely, poor sleep quality – whatever the cause – can reduce cytokine production and leave you more susceptible to illness.

Multiple studies have confirmed this connection. In a classic study, researchers deprived a group of healthy people of 4 hours of sleep for a single night and found a whopping 70% reduction in natural killer cells, a type of immune cell responsible for preventing the spread of tumors and a diverse range of other pathogens [4].  

In fact, just one night of poor sleep is enough to produce an alarming state of immune deficiency.

Strategies you can use which may improve your sleep and strengthen your immunity

The good news is that there are simple, actionable steps that you can take today to improve your sleep. Even if you've struggled with sleep for your whole life, it's never too late to address this key aspect of your health.

How to sleep better and build a stronger immune system:


  • Aim for 8-9 hours of sleep each night. How much you need depends on a variety of factors, such as age, activity level, and genetics, but anything less than 7 hours per night seems to be associated with negative health outcomes.
  • Maintain a consistent sleep schedule. This trains the nervous system to release sleep-related hormones more efficiently.
  • Make sure you’re exposed to light first thing in the morning and as much as possible. Early exposure to sunlight sets a countdown for the release of a hormone called melatonin at night, which is required to fall asleep.
  • Keep the room at a relatively cool temperature. Your body needs to drop a couple of degrees to get to sleep.
  • Avoid screens for at least an hour before bed. Blue light signals to your brain that it’s still daytime and inhibits melatonin release. If you use your phone as an alarm and struggle to stay off social media when it's at arm’s length, here's a life hack: buy an old-school alarm clock and keep your phone out of the bedroom entirely.
  • Steer clear of caffeine intake after 10 a.m. Caffeine inhibits the buildup of a key molecule that makes us drowsy, called adenosine.
  • Take an immune-boosting supplement like Z-Stack daily to further strengthen your body's natural abilities.

The bottom line
Sleep is crucial for your immune system to stay at its best. Turn off your devices, take a deep breath, and let your immune system recharge as you catch some much-needed Zs.

Don’t forget the other Z – Z-Stack®.

2 capsules a day has all the vitamin C, vitamin D3, zinc, and quercetin you need to boost your immune system. Our products are made with the highest quality standards and ingredients to always make sure we are giving you and your family the very best.

Order Z-Stack and strengthen your immune system

Formulated by renowned physician Dr. Vladimir Zelenko, the all-natural ingredients in Z-Stack promotes overall immune health which supports the natural defense system of the body.

Credited with saving countless lives, the "Zelenko Protocol" was developed in the peak of the COVID-19 pandemic – and Z-Stack was created as a result of this groundbreaking research.

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[1] Cohen, S., Doyle, W. J., Alper, C. M., Janicki-Deverts, D., & Turner, R. B. (2009). Sleep habits and susceptibility to the common cold. Archives of internal medicine, 169(1), 62-67.  

[2] Patel SR, Malhotra A, Gao X, Hu FB, Neuman MI, Fawzi WW. A Prospective Study of Sleep Duration and Pneumonia Risk in Women. Sleep. 2012;35(1):97-101.

[3] Opp MR. Sleeping to fuel the immune system: mammalian sleep and resistance to parasites. BMC Evol Biol. 2009;9:8.

[4] Irwin, M., McClintick, J., Costlow, C., Fortner, M., White, J., & Gillin, J. C. (1996). Partial night sleep deprivation reduces natural killer and celhdar immune responses in humans. The FASEB journal, 10(5), 643-653.


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