Preparing for the surgery or operation is strongly suggested, just as it is for getting a vaccine. You have to avoid alcohol intake before the vaccination, refrain from heavy exercise or activity two days before and after the vaccination. You also have to take precautions after you get your vaccine within the first few weeks. Above all, getting plenty of sleep before and after the shot is more effective, because a healthy immune system depends on getting enough sleep. According to Dr. Kannan Ramar, president of the American Academy of Sleep Medicine (AASM) in an academy news release. "Getting sufficient, high-quality sleep on a regular basis strengthens your body's immune system and optimizes your response to a vaccine."
When you sleep, your body generates cytokine proteins which your body needs in developing an immune response. According to the Mayo Clinic, sleep deprivation can reduce the synthesis of cytokines, as well as infection-fighting antibodies and cells. When you get vaccinated, your body depends on immune responses to develop protection. Decent quality sleep is associated with a lower risk of infection and better vaccine response. As for adults, it is ideal to get seven to eight hours of sleep each night for best results. As Dr Raymond Matthews ( UniSA sleep and fatigue researcher) says, "When we get enough sleep, our white blood cells can more efficiently fight to invade bacteria or viruses. But when we cut back on sleep, the reverse happens, our white blood cells are reduced, and we end up with a compromised immune system" Researched shows that while we sleep the level of both adrenaline and prostaglandin goes down, but when adrenaline and prostaglandin are in a high level and goes into our blood it inactivates T cell function such as identifying infectious agents. For your reference, T cells are a part of the immune system that focuses on specific foreign particles. T cells play a critical part in immunity to foreign substances.
If you want to protect your health and be as healthy as possible, you must get at least seven hours of good sleep each night. However, sometimes you feel anxious about getting the vaccines or having the vaccine that's why it's hard for you to get a good quality of sleep. Minimize nighttime distractions and stressors and do your best to establish a solid and relaxing routine.
How to get a good quality of sleep
- Be aware of what you eat and drink like to avoid drinking nicotine or caffeine before bedtime. Have your dinner 3 hours before bedtime, allowing the stomach to properly digest and focus on preparing for sleep when bedtime rolls around the corner.
- Create an ideal sleeping environment, sleep in a cozy, cold and dark environment or try to control the brightness of your room. Avoid using electronic devices before bedtime and lastly, have a good refreshing bath before bedtime.
If all fails, try using a sleeping mask. Sleep mask will block out all the light from your eyes and you will easily get tired and fall asleep. You may try SERENITY by Jabees, it's a Bluetooth Sleep Eye Mask Headphones, it’s in a contoured eye mask design that can help and improve your sleep quality. Contoured masks are designed to fit around your eye area without adding any pressure to the bridge of your nose and keep the light from sneaking around the edges. The built-in earplug in the SERENITY mask fits perfectly in your ear canal even when you are side sleeping. It has plenty of space for the eyes and the eyelids to rest, a nose baffle to prevent light from creeping through, and memory foam to provide optimum comfort and softness. With over 11 hours of music playtime and over 5 days of standby time, this is definitely a sleep aid that will perform whether you're catching a quick nap or sleeping in. SERENITY also has soft memory foam that supports the face and the delicate eye area. On the other side, the plush fabric stays soft and smooth. This reduces pressure on the eyes and makes it stand out. On top of everything, SERENITY is so easy to keep clean. To clean, simply remove the earplugs and Bluetooth module from the eye mask, hand-wash it with a skin-friendly detergent, and hang dry.
Vaccines are an excellent way to protect yourself and others from this potentially fatal disease. You'll be well on your way to a healthier you if you combine the shot with a decent night's sleep.