Ashwin Lewis
Sleep is an essential component of our health and can be particularly beneficial when we are unwell. While there is no cure for the common cold, getting enough sleep can help our bodies fight off illness and infection. Research has shown that adults who sleep less than six hours a night are more likely to catch a cold when exposed to the virus than those who get at least seven hours. So, the next time you're feeling under the weather, listen to your body and make sure to get some rest!
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What You'll Learn
Sleep helps your body fight off illness
Research has shown that a lack of sleep can make you more susceptible to getting sick. A study by the University of California, San Francisco, found that adults who sleep less than six hours a night are four times more likely to catch a cold than those who get at least seven hours. Sleep deprivation suppresses immune system function, leaving your body vulnerable to a number of diseases and conditions.
When you are sick, your body will often demand more sleep than usual, as it needs the rest to heal. This is especially true in the first few days of illness. So, if you find yourself sleeping a lot when you are unwell, don't worry—your body knows what it needs.
Getting a good night's sleep when you are sick can be challenging, especially if you are experiencing symptoms such as congestion, coughing, or a runny nose. However, there are some strategies you can use to aid sleep when you are unwell. These include:
- Keeping your head elevated with an extra pillow to help you breathe easier and reduce post-nasal drip.
- Staying hydrated by drinking plenty of water to thin the mucus and make it easier to cough up and expel.
- Using a humidifier to add moisture to the air, which can help ease congestion and make it easier to breathe.
- Keeping your bedroom dark and cool to create a comfortable sleeping environment.
- Taking a warm shower or bath before bed to temporarily relieve congestion and help you relax.
- Avoiding caffeine and alcohol, which can disrupt your sleep and worsen symptoms.
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Staying hydrated can help ease congestion
Staying hydrated is key to keeping your sinuses healthy. Sinuses are an integral part of the upper respiratory system, acting as gatekeepers for the air we breathe. When we are properly hydrated, the mucus in our sinus passages remains thin and fluid, allowing it to effectively trap and eliminate particles, microbes, and other irritants. This protective barrier is essential for preventing congestion and infections.
Drinking plenty of water and other hydrating fluids helps to maintain this delicate balance. Warm beverages, such as tea, warm water with lemon, or broth, are particularly recommended when battling a cold. The steam from these drinks can help loosen congestion, making it easier to breathe. Additionally, warm liquids can be soothing and prevent dehydration.
However, it is important to avoid dehydrating substances like caffeine, alcohol, and sugary drinks. These can cause or worsen dehydration, leading to thicker mucus and increased congestion. Instead, opt for herbal teas like chamomile or peppermint, which offer the added benefit of potential anti-inflammatory properties.
By staying hydrated, you can support the health of your sinuses and respiratory system, making it easier to breathe and reducing congestion when you are unwell. This simple yet powerful act of self-care can make a significant difference in your overall well-being.
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A warm bath or shower can help clear sinuses
When you're feeling under the weather, it's normal to feel tired and lethargic. Sleep is essential for recovery, as it helps to boost your immune system so you can fight off illness more effectively. But how can you get a good night's rest when you're congested?
If you don't feel like getting into the bath or shower, you can try a facial steamer for 10 to 12 minutes, or turn on a humidifier. The moisture in the air can help to thin out and loosen mucus, making it easier to clear your sinuses.
You can also try a neti pot to flush out your sinuses. Fill the neti pot with warm distilled water, stand over the sink, and put one end of the pot in one nostril while tilting your head back. The water should then come out of the other nostril, flushing out pollen, bacteria, and other debris.
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Keep your room dark and avoid screens before bed
When you're feeling under the weather, it's normal to feel tired and lethargic. Sleep is essential to help your body recover from illness, so it's important to listen to your body and get the rest you need.
If you're struggling to sleep, try keeping your room dark and avoiding screens before bed. Here are some tips to help you do that:
- Avoid screens before bed: While it may be tempting to scroll through your phone or watch TV before bed, the light emitted by these devices can disrupt your sleep. This is especially true if you're looking at screens in a dark room. The blue light from phones, computers, tablets, and TVs can interfere with the production of melatonin, the hormone that regulates sleep. Instead, try to avoid screens for about an hour before bed. If you need to use a screen, use a blue light filter and keep the lighting in the room soft and low.
- Choose relaxing content: If you do use screens before bed, be mindful of the type of content you're engaging with. Avoid stressful, scary, or stimulating content that can increase anxiety and make it harder to fall asleep. Opt for calming and relaxing content instead.
- Set reminders: To help you stick to your no-screen rule, set reminders to turn off your devices at a certain time. You can also set a bedtime alarm or use a timer to automatically switch off your devices.
- Maintain a consistent bedtime: Having a regular bedtime is crucial for maintaining a healthy sleep schedule. This is more important than what you do in the hour before bed. Make sure your bedtime is reasonable, especially for children, and enforce it on both weeknights and weekends.
- Get fresh air and exercise: Physical activity and exposure to natural light during the day can help regulate your body's circadian rhythm, making it easier to fall asleep at night.
- Keep your room dark: Ensure your bedroom is dark, cool, and quiet to create an optimal environment for sleep. Use blackout curtains or earplugs and eye masks if needed.
By keeping your room dark and avoiding screens before bed, you can improve your sleep quality and give your body the rest it needs to recover from your cold.
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Avoid caffeine and alcohol
When you're feeling under the weather, it's important to avoid caffeine and alcohol. These substances can have negative effects on your health and recovery when you're sick.
Caffeine is a central nervous system stimulant commonly found in coffee, tea, energy drinks, and some sodas. While caffeine can give you a temporary energy boost, it can also increase feelings of restlessness and nervousness. When mixed with cold medications, caffeine can lead to heightened side effects, such as headaches and nausea. It can also make the medication less effective by interfering with how the drug is absorbed and processed in the body. To avoid these negative interactions, it's best to avoid caffeine when you're sick and opt for non-caffeinated beverages like herbal teas, which can help soothe and manage cold symptoms.
Alcohol is a diuretic, which means it increases urine production and can lead to dehydration. When you're sick, staying hydrated is crucial for your body's recovery. Alcohol can also disrupt the quality of your sleep, which is essential for fighting off illness. So, instead of reaching for that nightcap, stick to water or herbal tea to help your body heal.
In addition to avoiding caffeine and alcohol, there are several other things you can do to support your body when you're sick:
- Get plenty of rest and sleep.
- Stay hydrated with warm liquids like tea, warm water with lemon, or broth.
- Use a humidifier or a saline nasal rinse to ease congestion.
- Try over-the-counter medications like decongestants, antihistamines, or pain relievers.
- Gargle with saltwater to soothe a sore throat.
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Frequently asked questions
Fighting an illness takes a lot of energy, which can make you feel tired and lacking in energy.
If you’re sleeping a lot when you have a cold, it’s because your body needs the rest. Sleeping more than usual is helping your body build up its immune system and fight off your illness.
Here are some tips to get quality sleep when you have a cold:
- Drink a warm beverage
- Take an over-the-counter (OTC) nonsteroidal anti-inflammatory drug (NSAID)
- Use a nasal decongestant
- Try cough medicine
- Gargle with salt water
- Use a saline nasal rinse
- Stack your pillows
- Turn on a humidifier
- Take a hot shower
- Keep your bedroom cool
