Along with changing leaves and brisk temperatures, the cooler months also bring a not-so-welcome seasonal change: respiratory illness. The common cold, flu, COVID-19, and other respiratory viruses become more prevalent during the fall and winter.
One of the best ways to protect your health during this season? Get a good night’s sleep—it’ll not only support your overall immunity, but also increase the effectiveness of your vaccine!
The CDC advises that all individuals aged 6 and above, with rare expectations, should receive an updated 2024-2025 COVID-19 and flu vaccine, ideally by the end of October. These vaccines have been proven to protect against severe outcomes of COVID-19 and flu, including hospitalization and death.
Read more below about how to boost the effectiveness of your vaccine and more ways to protect your health during respiratory virus season.
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How Sleep Improves the Effectiveness of Vaccines
Timing isn’t the only factor that can influence a vaccine’s effectiveness. The quality of sleep around the time of your vaccination plays a critical role as well.
As Matthew Walker, PhD, sleep scientist and Oura advisor, says, “Insufficient sleep in the week before getting a flu shot can lead to the production of less than half of the normal antibody response—making that flu shot significantly less effective.”
A systematic review of eight independent studies found that high-quality sleep increased the immune response and antibody production after vaccination. And other studies have categorized poor sleep as a risk factor for getting the flu. So why is sleep so essential?
During sleep, the immune system strengthens defenses by increasing the production of proteins that coordinate immune responses and aid recovery. Sleep also supports your body’s repair processes and temperature regulation, including fever, which creates an environment less favorable for pathogens.
By prioritizing sleep, particularly in the days leading up to and following your flu shot, you can enhance your body’s antibody response and ensure that the vaccine provides the best possible protection against the flu.
And remember, sleep impacts your overall immunity as well. You may notice that you’re more likely to catch a cold after a few nights of poor sleep. It’s not just a coincidence: “Research shows that individuals who sleep less than seven hours are three times more likely to become infected by the rhinovirus, or the common cold,” says Walker.
6 Strategies to Stay Well by Sleeping Better
- Stick to a sleep schedule, especially before your vaccine: “Go to bed at the same time, and wake up at the same time…Regularity is king,” says Walker. And remember: “It’s not just your sleep the night before a vaccine that matters—it’s how you sleep in the week or so leading up to it.”
- Opt for a morning vaccine: Studies show that people who get their flu shot in the morning, after a good night’s sleep, have the highest antibody response.
- Go to bed early after your vaccine: Prioritize an early bedtime on the night after your vaccination to give your body ample time to strengthen your immune response and prioritize recovery.
- Aim for 7 to 9 hours a night: “Routinely sleeping less than six or seven hours a night will demonstrably impair your immune system,” says Walker. Most adults feel best when they get between 7 and 9 hours. Track your sleep with Oura to see how much you usually get (it might be less than you think!).
- Focus on sleep hygiene: Ensure your bedroom is cool, dark, and quiet to create the ideal conditions for restful sleep.
- Find strategies to stress less: Studies show that stress can impair the immune system’s response to vaccines by about 50%. Plus, stress impacts your sleep. Practice a relaxing wind-down routine, journal, meditate, or try a breathing exercise to help you lower stress.
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