“While we are in the midst of a vaccination campaign against covid-19, it is really important that patients continue to prioritize their sleep to improve their health” just declared Dr. Kannan Ramar, president of the American Academy of Sleep Medicine. “Sufficient, quality sleep strengthens your body’s immune system and optimizes vaccine response.”
According to the doctor, a good night’s sleep before and after vaccination helps to strengthen the immune response and help the body to manufacture antigen in large quantities. While poor sleep weakens the defenses against a virus and affects the body’s reaction to the vaccine.
How to slip into sleep more easily
Even if the day went well, sometimes you feel tired, upset or stressed when evening comes. Here is how to evacuate the small tensions accumulated throughout the day and soothe your mind to prepare for a good sleep.
Foot massage before bed
This massage will relax the muscles of the foot. Practiced regularly, it helps to become aware of ground anchors and improves the way of walking.
- Sitting on a chair, barefoot, place the right ankle on the left knee.
- Place the right hand on the right foot, thumb on the heel.
- Exert pressure with the thumb on the base of the heel, then massage upwards in a straight line to the big toe. Repeat 5 times.
- Repeat the gestures 5 times for each toe then change feet.
If the exercise is painful, warm up your feet for ten minutes before massaging them. By taking a foot bath or using a hot water bottle or heating gel.
A breathing exercise at bedtime
- Comfortably installed (sitting or lying down), close your eyes and take 3 slow and deep inspirations and exhalations.
- Remember 3 positive events experienced during the day.
- Focus on that moment(s) by visualizing them and thinking back to the pleasurable feelings they generated in you.
This exercise allows you to replace parasitic ideas with positive thoughts. In a way, we avoid rehashing, keeping our attention on pleasant moments and elements. Try… relaxation and zenitude guaranteed.
Read also :
- Covid vaccine and allergy: who can get vaccinated?
- The AstraZeneka/Oxford Covid-19 vaccine soon to be authorized?
- Covid-19 vaccine: 6 misconceptions (completely false) to forget
- Infographic: what lack of sleep does to your body
