Keep Your Child’s Immune System Strong During the School Year

by | Sep 22, 2023 | back to school, bedtime routine, bumps in the road, transitions | 0 comments

It is that time of year again.  School is back in full swing and everyone has settled into their new fall schedule when you start to hear it.  The coughs, the runny noses, and the “I don’t feel good’s”.


The beginning of a new school year brings new germs and opportunities for kids and their families to get sick.  It is unavoidable.  Parents are left feeling helpless when trying to help shield their little ones from illness.


As parents, we often hear the timeless advice: “Make sure your child gets enough sleep.” While this may sound like a simple mantra, the connection between quality sleep and a healthy immune system in children is profound and scientifically supported. In this blog, we’ll delve into the fascinating correlation between these two vital aspects of a child’s well-being.


The Immune System: A Child’s Shield


Before we explore the relationship between sleep and the immune system, let’s first understand the critical role of the immune system in a child’s body. The immune system serves as a protective shield against infections, viruses, and diseases. In children, whose immune systems are still developing, this defense mechanism is even more crucial.


The Sleep-Immunity Connection


Now, let’s connect the dots between quality sleep and a robust immune system in children.


  1. **Enhanced Immune Response**: During deep sleep, the body produces and releases cytokines, a type of protein that regulates immune responses. These cytokines are essential in fighting infections and inflammation. A lack of sleep can result in decreased production of cytokines, weakening the immune system’s ability to respond effectively.


  1. **Antibody Production**: Quality sleep plays a pivotal role in the production of antibodies. These antibodies are vital for identifying and neutralizing harmful pathogens. When a child doesn’t get enough sleep, their body may struggle to produce enough antibodies, leaving them more vulnerable to illnesses.


  1. **Cellular Repair**: Sleep is a time for the body to repair and regenerate cells. This process is particularly important for children, as their bodies are constantly growing and developing. A good night’s sleep ensures that the body can repair and replace damaged cells, bolstering the overall immune system.


  1. **Reduced Inflammation**: Inadequate sleep can lead to chronic inflammation, which is associated with numerous health issues. When inflammation is chronic, it can undermine the immune system’s ability to function optimally. Quality sleep helps keep inflammation in check.


Practical Tips for Promoting Quality Sleep in Children


Now that we understand the link between sleep and a healthy immune system, here are some practical tips for ensuring your child gets the restorative sleep they need:


  1. **Consistent Bedtime Routine**: Establish a consistent bedtime routine that includes calming activities like reading or a warm bath to signal to your child’s body that it’s time to sleep.


  1. **Limit Screen Time**: Reduce exposure to screens before bedtime, as the blue light emitted from devices can interfere with the body’s production of melatonin, a hormone that regulates sleep.


  1. **Create a Comfortable Sleep Environment**: Ensure your child’s bedroom is conducive to sleep. This means a cool, dark, and quiet room with a comfortable mattress and bedding.


  1. **Regular Exercise**: Encourage physical activity during the day.


  1. **Balanced Diet**: Provide a well-balanced diet that includes foods rich in nutrients that support sleep, such as magnesium and tryptophan.


Quality sleep is not just essential for a child’s growth and development; it is also a cornerstone of a strong and healthy immune system. By prioritizing good sleep hygiene and fostering a bedtime routine that promotes restorative sleep, parents can empower their children to build a robust defense against illnesses. Remember, when children sleep well, they’re not just resting; they’re actively strengthening their immune systems, setting the stage for a healthier and happier life.

Wishing your family a healthy start to the new school year!

Your Sleep Bestie,


AM Smiles is a highly effective baby sleep coaching service designed for busy families.

I help you harness the power of sleep training to improve the spirits and lives of you and your family through proper rest. I’d love to talk to you about your little one and help you get back to living life well rested! ❤️