How Quality Sleep Enhances Vaccine Efficacy

Learn about the link between sleep and vaccine efficacy. Read this to discover how sleep supports the immune system and tips for improving sleep quality.

In recent years, vaccination has become a top priority in the wake of the COVID-19 virus. But vaccines go beyond this. From birth to adulthood, many of us have received immunizations as preventive measures for different kinds of diseases.

Of course, when you get vaccinated, you want to ensure you get the optimal effects of the vaccine. And surprise, surprise! Getting a good night’s sleep is one way of increasing vaccine efficacy.

Read on to learn how.

Key Takeaways

• Vaccine efficacy, which measures how well vaccines protect against disease, is influenced by various factors, including sleep quality.

• Quality sleep before and after immunization maximizes vaccine efficacy and long-term protection by supporting the production of antibodies and memory cells.

• Research strongly supports the link between sleep quality and vaccine efficacy. Multiple studies have shown that inadequate sleep can reduce the immune response to vaccinations.

Table of Contents

• Why Is Vaccine Efficacy Important?

• What’s the Link Between Sleep and Immune Function?

• What’s the Science Behind Sleep and Vaccination Effectiveness?

• How Do You Manage Sleepiness After Vaccinations?

• How Does Sleep Hygiene Support Immune Health?

• How Do You Improve Sleep Quality Before and After Vaccination?

• Conclusion: Sleep Is Critical in Maximizing Vaccine Benefits

Why Is Vaccine Efficacy Important?

Before diving into the relationship between sleep and vaccine efficacy, let’s first understand what the latter means. According to the CDC: “Vaccine effectiveness is a measure of how well vaccination protects people against health outcomes such as infection, symptomatic illness, hospitalization, and death. Vaccine effectiveness is generally measured by comparing the frequency of health outcomes in vaccinated and unvaccinated people.⁽¹⁾”

A vaccine should be able to shield you from getting a particular illness, if not lessen the severity of its symptoms. Ultimately, high-efficacy vaccines are beneficial to public health as a whole. They’re lifesavers that prevent infectious diseases from spreading.

Much research and regulation goes into developing and administering vaccines to ensure they’re safe and effective. However, keep in mind that there are factors that can have a significant impact on its efficacy in the human body. Sleep quality is one of them.

What’s the Link Between Sleep and Immune Function?

To say that sleep plays a significant role in maintaining your health is an understatement. As you catch zzzs, your body goes through several restorative processes, including regulating your immune system.

A study published in the National Library of Medicine found that “Sleep and the circadian system are strong regulators of immunological processes. The basis of this influence is a bidirectional communication between the central nervous and immune system which is mediated by shared signals (neurotransmitters, hormones and cytokines) and direct innervations of the immune system by the autonomic nervous system.⁽²⁾”

Sleep facilitates the production of proteins called cytokines, which are responsible for regulating inflammation and immune responses. It also helps immune cells (like T-cells) move through your body. Sleep also helps your body neutralize toxins and pathogens by helping antibodies form.

As you can see, sleep gives your immune system a boost. So, what does this say about sleep deprivation and its impact on your immune function? It’s the exact opposite. Lack of zzzs or poor sleep quality can weaken the immune system, leaving your body more vulnerable to infections.

How Does Quality Sleep Enhance Vaccine Response?

Ever wondered what happens when you get vaccinated? It’s like this: the vaccine comprises a weak or inactivated form of the disease. Exposure to this specific pathogen triggers an immune response, which signals your body to make memory cells and antibodies to fight off the disease in the future.

As mentioned earlier, good sleep quality supports your immune system, promoting the production of antibodies and memory cells. You might be wondering what memory cells have to do with it. Memory cells help with immunity in the long run, protecting against infections in the future.

We also mentioned that good zzzs help regulate cytokines, proteins that coordinate your body’s immune response to the vaccine. Sleep helps your immune cells regenerate, too. They help your body maintain a strong and sustained response to the vaccine.

Getting good quality sleep before and after any vaccine ensures maximum benefits. It helps your body develop lasting protection against the relevant disease.

What’s the Science Behind Sleep and Vaccination Effectiveness?

In case you’re unconvinced, much research has been done on how good sleep quality improves vaccine efficacy. Let’s take a look at some of these below.

According to Science Daily, one study found that quality sleep is crucial for boosting your immune system's effectiveness, particularly in response to vaccinations. Researchers analyzed data from several studies, and “Overall, they found strong evidence that sleeping less than 6 hours per night reduces the immune response to vaccination.⁽³⁾”

Another study conducted by researchers from the University of Pittsburgh had a similar finding, but this time with the hepatitis B vaccine. According to the Medical Professionals Reference, the study found that: “Specifically, compared to those who slept >7 hours per night, people who slept for <6 hours a night, on average, exhibited a lower secondary antibody response and were significantly less likely to be clinically protected from hepatitis B six months after the final immunization.⁽⁴⁾”

Meanwhile, another study published in Sleep was conducted on 428 individuals who received the COVID-19 vaccine. It found that: “Analyses revealed that independent of age, sex, BMI, smoking status, and vaccine type, poorer global sleep quality was associated with lower nABs 6-months post vaccination.⁽⁵⁾” (In case you’re wondering, “nABs” refers to neutralizing antibody responses.)

As you can see, research emphasizes the importance of sleep regarding your immune system’s response to vaccines. It makes a lot of sense, given that quality zzzs benefits your immune function in many ways.

How Do You Manage Sleepiness After Vaccinations?

Have you ever felt tired and sleepy after vaccinations? Well, it’s a normal side effect of certain vaccines. Once the pathogen enters your system, your body gears up to create an immune response.

So, if you feel tired and sleepy, listen to your body and give it the rest it deserves. Steer clear from activities that need you to be alert and extra focused. (Driving is one example.)

Here are a couple of tips to keep in mind when getting vaccinated:

• Make sure to slot in enough time to get adequate rest after your vaccination.

• Drink a lot of water and stick to a nutritious and balanced diet after your vaccine.

• Increase your blood circulation with gentle stretching or walking if you aren’t in pain or tired. (Sometimes, you can experience temporary soreness at the vaccination site.)

• Avoid alcohol and caffeine, as these cause sleep disruptions. (Remember, you need quality sleep before and after your vaccination.)

The fatigue and sleepiness after vaccinations are temporary. It means your immune system is hard at work building up resistance to the specific disease. Allow yourself to get the sleep you need so your body recovers. As mentioned earlier, good sleep increases vaccine efficacy and boosts immune function.

How Does Sleep Hygiene Support Immune Health?

Your body needs quality sleep to develop a strong immune response after a vaccine. Focusing on good sleep hygiene before and after the immunization is essential.

Actually, whether or not you’re lined up for vaccination, healthy sleep habits benefit your overall health and well-being, period. Good sleep hygiene supports your immune health in the following ways:

• Quality sleep reduces inflammation. Conversely, lack of sleep increases your body’s inflammation levels and weakens your immune system.

• We already mentioned this earlier, but good sleep regulates cytokines, proteins that facilitate your immune response and help you beat infections.

• Getting enough sleep regenerates your immune system cells, which defend your body against pathogens.

• Good sleep hygiene helps lower your stress levels. Besides making sleeping hard, stress can weaken your immune system, leaving you more open to disease. (For more information, read our blog post on how sleep reduces stress.)

Now that you know how sleep hygiene supports your immune system, the following section discusses how to improve your sleep quality.

How Do You Improve Sleep Quality Before and After Vaccination?

An important element of good sleep hygiene is a consistent sleep-wake schedule. This means hitting the sack and waking up at the same time daily. You might be surprised, but yes, that includes weekends. A set sleep and wake schedule helps regulate your body’s circadian rhythm for better sleep quality.

Your environment makes all the difference in getting good zzzs. A cool, dark and quiet room is a must for good zzzs. Consider cooling bedsheets to keep your body from overheating. Block out loud noises with comfy earplugs or a white noise machine.

In case you didn’t know, light (including blue light from your gadgets) inhibits the production of melatonin, the sleep hormone. It also signals your body that it's time to be awake. To sleep in total darkness, try a 100% blackout sleep mask. Also, put your gadgets away at least an hour before bedtime. (For more tips, read our blog post on how to make your bedroom darker.)

Try creating and sticking to a relaxing bedtime routine. This will train your mind and body to unwind before bed. Examples include a warm bath, gentle yoga or meditation, or reading a book. These will calm your mind, helping you relax for deep and restful zzzs.

If you want to drift off quickly and stay asleep, avoid caffeine and alcohol too close to bedtime. Caffeine will keep you up because it's a stimulant. Alcohol, on the other hand, may help you drift off faster, but you can expect to wake up multiple times, which impacts sleep quality.

Conclusion: Sleep Is Critical in Maximizing Vaccine Benefits

Every day, people are battling infectious diseases. Vaccination is one effective way to win the war against sickness. Their effectiveness isn’t just in the vaccines but in how strong your immune system is. So, getting quality zzzs is the way to go if you want to boost your immune system. That’s why sleep and vaccine efficacy are intrinsically linked.

A consistent sleep-wake schedule and a bedroom designed for optimal sleep are just some ways to upgrade your sleep habits. Remember that good sleep quality builds up your immune system, so vaccines work at their full potential. It also enhances your immune system's ability to defend you from sickness and disease, whether vaccine or none.

We hope this blog post helped you understand the connection between sleep and vaccine efficacy. Let us know by dropping a comment below.

Sources:  

(1) "Vaccine Effectiveness Studies.” CDC, www.cdc.gov/covid/php/surveillance/vaccine-effectiveness-studies.html. Accessed 01 November 2024.

(2) “Sleep and immune function.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC3256323/. Accessed 01 November 2024.

(3) “Getting a good night's sleep could boost your response to vaccination.” Science Daily, www.sciencedaily.com/releases/2023/03/230313121003.htm. Accessed 01 November 2024.

(4) “Sleep Duration Affects Hepatitis B Vaccine Response.” Medical Professionals Reference, www.empr.com/home/news/sleep-duration-affects-hepatitis-b-vaccine-response/. Accessed 01 November 2024.

(5) “0099 Impact of Sleep and Timing of Vaccination on Neutralizing Antibody Responses to the COVID-19 Vaccine.” Sleep, academic.oup.com/sleep/article/47/Supplement_1/A44/7654368. Accessed 01 November 2024.

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