Before You Get Your Flu Shot - Get Some Sleep

Study Reveals Flu Vaccination is More Effective When You're Well-Rested

As flu season approaches and people begin to think about getting their flu shots, there is a very simple step you can take to make your flu shot more effective: make sure you get a good night's sleep!

A study in the Journal of the American Medical Association (September 25, 2002) found that sleep deprivation can limit the effectiveness of the flu shot.

The study, which was funded by the MacArthur Foundation and the National Institutes of Health, administered flu shots to two groups of healthy men; one group had their sleep restricted to just four hours per night for four straight nights, and the other group slept normally.

Ten days after vaccination, those in the sleep-deprived group produced fewer than half as many flu-fighting antibodies. At three to four weeks following the vaccination, though, there were no significant differences between the two groups. The study was conducted by Karine Spiegel, PhD, and Eve Van Cauter, PhD, of the University of Chicago and John F. Sheridan, PhD, of Ohio State University.

"The study indicates that the effectiveness of flu vaccinations can be compromised in individuals who are sleep deprived," said Richard L. Gelula, executive director of the National Sleep Foundation (NSF). "This is further evidence of the negative impact of sleeplessness, which we know can range from diminished immune systems, mood impairment, poor performance related to fatigue, and even the deadly consequences of drowsy driving."

According to NSF, we are increasingly becoming a sleepless society. Sleep experts recommend seven to nine hours of sleep per night for most adults; however recent NSF polls reveal that as many as 47 million Americans are not even getting the minimum amount of sleep they say they need to be fully alert the next day.

To help you get a good night's sleep and prepare for your flu shot, NSF offers these tips:

• Keep a regular sleep schedule. Go to sleep and wake up at the same time every day, including weekends, allowing enough time for sleep so that you wake naturally and aren't sleepy during the day or evening.
• Establish relaxing bedtime routines that include non-alerting activities such as reading or listening to music. Soaking in a warm bath or hot tub can help to promote sleep.
• Limit eating and drinking before bedtime; avoid caffeine, nicotine, and alcohol.
• Create a sleep-friendly environment that is cool, dark, quiet and includes a comfortable bed. Earplugs can help block out noise and an eye mask or dark curtains can help keep the room dark.

For more information on healthy sleep, go to the NSF Web site.