16 mars 2023
How to improve the effectiveness of vaccines? To answer this question, an American team chose to look into the impact of sleep quality on the immune response. And the observation is striking: the better we sleep, the more vaccines protect us.
In France, the sleep time is 6h42 on average, according to Santé Publique France. However, the recommendations rather evoke nights between 7 and 9 am for top health. And among the benefits of getting enough and good quality sleep, a new benefit is emerging: a more robust immune response following vaccination.
It is to demonstrate this association that a team from UCLA reviewed a series of studies on the subject. And this meta-analysis allowed them to confirm that sleeping less than 6 hours a night was indeed linked to a sharp drop in the antibody response, in the case of vaccines once morest influenza and once morest hepatitis.
Especially for men
This association was found to be much stronger in men than in women. That is why “more data will be needed (to study the effects of a lack of sleep in women editor’s note) because the studies reviewed in this work did not take into account hormonal variations, known to have an impact on immune function”, say the authors. That being so, “whatever your gender, if you suffer from a lack of sleep or work at night for example, it would be better to consider postponing any vaccination (to a time when you can rest better editor’s note)”recommend the authors.
However, sufficient sleep is necessary for many other aspects of health: concentration, cardiovascular health and even mental health. This is why, if you suffer from insomnia or lack sleep for other reasons, it may be useful to try these few practical tips from the Association France Insomnie:
– Get up at the same time every morning, even on weekends;
– Go to bed at the first signs of sleep: yawning, heavy eyelids, itchy eyes…;
– Avoid screens (blue light) before going to bed (at least one hour before). Do not practice sports or intense activities in the evening – avoid intellectual work… on the contrary, relax…;
– Try gentle methods: Phytotherapy, relaxation, self-massage, meditation, sophrology, hypnosis, CBT (behavioral and cognitive therapy)…
If all this is not enough to act once morest your insomnia, consult your doctor.
