Late nights pile up in the fall: work deadlines, holiday plans, one more episode. Then a cold hits. It's not just bad luck. Some of the best-designed cold studies point straight at sleep.
Written by Vita Globe Editorial Team | Reviewed against AASM guidance and peer-reviewed research
Can lack of sleep make you more likely to get sick?
Yes, the research points that way. In a study where healthy adults were given a cold virus, those who slept less than five hours a night had about 4.5 times the odds of developing a cold compared with those sleeping more than seven[1]. An earlier study found people sleeping under seven hours were almost three times as likely to get a cold as those sleeping eight or more[2]. Adults should aim for at least seven hours[3].
Caveat: These are observational findings in small groups of volunteers. They show a strong link, not proof that one extra hour of sleep will prevent any particular cold.
Sources: Prather 2015 · Cohen 2009 · AASM/SRS consensus · Verified 2026-09-28
In this article
What happened when researchers gave people a cold on purpose?
Some of the most useful sleep research comes from "viral challenge" studies. Healthy volunteers have their sleep measured for a week or two, then get nose drops containing a cold virus and are quarantined and watched to see who gets sick.
In a 2009 study of 153 healthy adults, those who averaged less than seven hours of sleep were 2.94 times more likely to develop a cold than those who slept eight hours or more. Sleep quality mattered too: people with the least efficient sleep, meaning more time awake in bed, had 5.5 times the odds of getting sick[2].
A 2015 follow-up used wrist-worn sleep trackers instead of self-reports in 164 adults. People sleeping less than five hours had about 4.5 times the odds of developing a cold compared with those sleeping more than seven[1].
Does sleep affect how well vaccines work?
It may. In a study of 125 healthy midlife adults getting the hepatitis B vaccine, shorter sleep measured by actigraphy was linked to a weaker antibody response, and people sleeping under six hours were less likely to be clinically protected[4]. That's one study with one vaccine, but it's a good reason to prioritize sleep around your flu shot this fall.
How much sleep do adults actually need?
The American Academy of Sleep Medicine and Sleep Research Society recommend that adults sleep seven or more hours a night on a regular basis. Their consensus statement lists impaired immune function among the risks of regularly sleeping less[3].
If you're short on sleep, start with the easy wins: a consistent wake-up time, less screen time before bed, and cutting caffeine earlier in the day. We cover the usual culprits in Why You're Not Sleeping Well: 5 Common Sleep Mistakes.
Where does stress fit in?
Stress and sleep tend to travel together, and both show up in the cold research. In a classic study of volunteers exposed to cold viruses, higher psychological stress was linked, in a dose-response way, to a higher risk of respiratory infection and clinical colds[5]. Stress also makes it harder to fall and stay asleep, so the two can feed each other.
If stress is what's keeping you up, How Stress Impacts Sleep (And What to Do About It) has practical ideas.
What's a realistic sleep plan for cold and flu season?
- Set a floor, not a perfect number. Aim for at least seven hours most nights[3].
- Protect sleep around busy weeks. Travel, deadlines and holidays are exactly when colds seem to strike.
- Get your flu shot on a well-rested week if you can plan it.
- When you feel a cold starting, go to bed early. See Feel a Cold Coming On? for the rest of the first-day plan.
The honest summary
- In viral challenge studies, short and poor-quality sleep was linked to a higher chance of catching a cold.
- Under five hours showed the strongest link; under seven was still worse than eight or more.
- Short sleep was also linked to weaker vaccine antibody responses in one study.
- Seven or more hours a night is the adult target.
- Supplements don't make up for missing sleep.
Our option
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Frequently asked questions
Can one bad night of sleep make you sick?
The studies looked at sleep patterns over a week or more, not single nights[2][1]. One rough night is unlikely to matter much; a run of short nights is the bigger concern.
Is it better to sleep more when you have a cold?
Yes. Rest and fluids are the main self-care steps for a cold[6]. Listen to your body and sleep when you can.
Does napping help your immune system?
The research here focused on nighttime sleep. A short nap can help you feel better if you're short on sleep, but it's not a substitute for consistent nights of seven or more hours[3].
How many hours of sleep do you need to avoid getting sick?
There's no guaranteed number, but adults are advised to get at least seven hours regularly[3], and in cold studies people sleeping eight or more hours fared better than those sleeping under seven[2].
Can supplements make up for poor sleep?
No. Supplements can fill nutrient gaps, but nothing replaces sleep. Fix the sleep first.
Sources
- Prather AA, Janicki-Deverts D, Hall MH, Cohen S. Behaviorally assessed sleep and susceptibility to the common cold. Sleep. 2015;38(9):1353-1359. doi:10.5665/sleep.4968
- Cohen S, Doyle WJ, Alper CM, Janicki-Deverts D, Turner RB. Sleep habits and susceptibility to the common cold. Archives of Internal Medicine. 2009;169(1):62-67. doi:10.1001/archinternmed.2008.505
- Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine. 2015;11(6):591-592. doi:10.5664/jcsm.4758
- Prather AA, Hall M, Fury JM, Ross DC, Muldoon MF, Cohen S, Marsland AL. Sleep and antibody response to hepatitis B vaccination. Sleep. 2012;35(8):1063-1069. doi:10.5665/sleep.1990
- Cohen S, Tyrrell DA, Smith AP. Psychological stress and susceptibility to the common cold. New England Journal of Medicine. 1991;325(9):606-612. doi:10.1056/NEJM199108293250903
- MedlinePlus (U.S. National Library of Medicine). Common cold. medlineplus.gov
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
