The respiratory virus season is fast approaching. You may think of being vaccinated or you have an obligation, if your health requires it. But did you know that to be effective, a vaccine requires that you are in good shape?
Lack of sleep, a factor that harms the effectiveness of a vaccine
Indeed, a few too short nights can reduce the production of antibodies and limit your protection against viruses. If you want your vaccine to last as long as possible, to protect yourself over time, take care of your sleep.
“”In general, sleep plays a fundamental role in the proper functioning of the immune system: it promotes the production and migration of lymphocytes, immune memory and the liberation of cytokines essential to defense against infections “ Recalls Dr. Gérald Kierzek, emergency doctor and medical director of True Medical.
Thus, even if your vaccine is administered correctly, a sleep debt can limit the protection it is supposed to offer you.
How does the lack of sleep reduces the vaccination response?
Deep sleep in particular is therefore crucial for immune memory, that is to say the body’s ability to recognize and fight viruses. A lack of sleep disrupts the activation of lymphocytes and the production of antibodies, reducing the vaccination response, regardless of the vaccine: flu, hepatitis or COVID-19.
“”Several studies show that insufficient or poor quality sleep, especially around vaccination, reduces the production of specific antibodies and therefore the effectiveness of the vaccine. People sleeping less than six hours before and after injection have a reduced immune response, sometimes comparable to that observed two months after vaccination “ Specifies Dr. Kierzek.
Lack of sleep also leads to chronic inflammation, increases the risk of cardiovascular disease and makes the body more vulnerable to infections.
In short, sleep conditions not only your energy level, but also the way your body reacts to vaccination and defends itself against viruses.
How to sleep better to strengthen your immunity?
To get the most out of your vaccination, it is crucial to sleep well before and after injection. But beware, it’s not just about sleeping more but especially to sleep better.
Here are some simple and effective strategies, recalled by Dr Gérald Kierzek:
- Maintain a regular routine, by going to bed and raising at fixed hours to synchronize your organic clock;
- Create an environment conducive to sleep, with a dark, calm and fresh room;
- Avoid stimulants in the evening, such as screens, caffeine and alcohol that disrupt sleep;
- Practice regular physical activity, but moderate in the evening;
- Promote a diet rich in tryptophan, with nuts, meat, cheese, green vegetables … to stimulate the production of serotonin and melatonin;
- And manage your stress, through meditation, relaxation or breathing exercises to improve the quality of your sleep.
By implementing these few simple rules a few weeks before your injection, you should be in great shape and benefit from all the protection that the vaccine may offer you.