Evie Summers
Getting a good night's sleep when you're feeling under the weather is essential for your body's recovery. Sleep is when your body enters a restorative state, strengthening your immune system, repairing muscle tissue, and fighting infections. However, falling and staying asleep when you're sick can be challenging due to symptoms like congestion, coughing, or a runny nose. Here are some tips to help you sleep better and get the rest you need to recover faster.
| Characteristics | Values |
|---|---|
| Bedroom | Dark and cool |
| Lights | Switched off |
| Sheets | Dark |
| Room temperature | 60s |
| Sounds | White noise, ocean sounds, rain, crickets chirping, etc. |
| Beverage | Caffeine-free, warm, steamy |
| Nap | Limit to 30 minutes, not too close to bedtime |
| Sleep schedule | Consistent and intentional |
| Sleep position | Elevated head |
| Activity | Reading a book, journaling, taking a hot shower |
| Sleep hygiene | Maintain bedtime routine |
| Congestion | Nasal decongestant, hot shower, stacked pillows |
| Cough | Honey, extra pillows, lying on the side |
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What You'll Learn
Stick to a sleep schedule
Sleep is essential when you're sick, as it helps your body fight off illness. However, falling and staying asleep can be challenging when you're unwell. Sticking to a sleep schedule is one of the best ways to improve your sleep quality, especially when sick. Here are some tips to help you stick to a sleep schedule when you're ill:
Maintain a consistent sleep schedule:
Try to go to bed and wake up at the same time every day, even on weekends. This helps reinforce your body's sleep-wake cycle, also known as the circadian rhythm. Think of this as your body's "master clock," regulating various physical, mental, and behavioural processes on a 24-hour cycle. Maintaining a consistent sleep schedule supports your overall physical health and may even extend your life, according to research.
Avoid long naps:
While napping can be tempting when you're sick, long naps can interfere with your nighttime sleep. If you need a nap, limit it to 30 minutes, and avoid napping too close to bedtime. This helps ensure you're tired enough to fall asleep at your scheduled bedtime.
Create a sleep-conducive environment:
Make your bedroom like a cave—dark and cool. Use dark sheets, turn off the lights, and maintain a temperature in the 60s (°F) for optimal sleep. Use white noise or nature sounds like ocean waves, rain, or crickets to drown out any disturbances. A humidifier can also help add moisture to the air, especially if you have a cold or flu, as dry air can irritate your eyes, nose, and throat.
Avoid substances that disrupt sleep:
Caffeine, alcohol, and nicotine are known to disrupt sleep. Avoid consuming these substances, especially close to bedtime. Instead, opt for caffeine-free, soothing beverages before bed to help you relax and ease any symptoms you may have.
Listen to your body:
If you find yourself sleeping more than usual when sick, don't worry. Your body may simply need more rest to fight off the illness. As long as you wake up to stay hydrated and nourished, let your body get the rest it needs. However, if your illness persists despite adequate rest, be sure to consult your doctor.
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Avoid caffeine, alcohol, and nicotine
When you're feeling under the weather, it's important to get a good night's rest to help your body recover. Sleep is one of the main regulators of our immune system. When we don't get enough sleep, it becomes harder to recover from illnesses like the common cold or the flu.
To improve your sleep when sick, it's best to avoid caffeine, alcohol, and nicotine. Caffeine, found in coffee, tea, and some sodas, can negatively impact your sleep. While it may provide a temporary energy boost and increased alertness, it can also disrupt your sleep schedule and make it difficult to fall and stay asleep. This is especially important when you're sick, as your body needs all the rest it can get to recover. Instead of reaching for a caffeinated beverage, opt for caffeine-free options such as herbal tea or warm water with lemon and honey, which can help loosen congestion and keep you hydrated.
Alcohol is another substance to avoid when trying to sleep better while sick. Alcohol is known to disrupt sleep and can dehydrate you, further exacerbating any sickness-related discomfort. It can also irritate your throat, making drinking and eating uncomfortable. Instead of alcohol, try a soothing, caffeine-free beverage before bed to help you relax and ease your symptoms.
Nicotine, found in cigarettes and other tobacco products, can also interfere with your sleep. Smoking can irritate your nose, throat, and lungs, making it more difficult to breathe and increasing congestion. Secondhand smoke should also be avoided, as it can have similar negative effects.
By avoiding caffeine, alcohol, and nicotine, you can improve your sleep quality and give your body the best chance to recover from illness.
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Limit napping
While it is important to give your body the rest it needs when you are sick, it is also important to be mindful of how napping may impact your nighttime sleep. Napping for too long or too close to bedtime can interfere with your nighttime sleep routine and make it harder to fall asleep at the appropriate time. This can be detrimental when you are sick, as sleep is one of the main regulators of your immune system.
To avoid this, try to limit your naps to 20-30 minutes. Research has shown that napping for longer than 30 minutes can be detrimental to your health and may increase the risk of health problems. Napping for 90 minutes daily has been tied to an increased risk of stroke, while two-hour daily naps are associated with a higher risk of dementia.
If you are napping excessively during the day, it may be because you are bored, or because you are not getting enough nourishment or activity. Try to eat three meals and a couple of snacks and drink four to six cups of fluid each day. Staying engaged and active can also help—consider joining a club, taking an exercise class, going for a walk, or socializing with friends.
If you are concerned about excessive daytime napping, talk to your doctor about potential causes. They may recommend adjusting the time of day you take certain medications, for example.
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Use a humidifier
Using a humidifier when you're sick can bring many health benefits and help you sleep better. Humidifiers add moisture to the air, reducing dryness and making it easier to breathe. This can be especially helpful if you're experiencing congestion or throat irritation due to dry air.
Dry indoor air can irritate the nose, throat, and skin, and using a humidifier can help alleviate these discomforts. It can also reduce eye irritation and provide white noise that masks other disrupting sounds, helping you sleep more soundly.
If you have a positive airway pressure (PAP) machine for sleep apnea, using heated humidity in the form of a humidifier can reduce nose and throat dryness. The moist environment of humidifiers can, however, harbour mould, bacteria, and other microorganisms, so it's important to keep your humidifier clean. The Environmental Protection Agency (EPA) recommends unplugging the unit, emptying the tank, wiping all surfaces dry, and refilling daily to reduce the growth of microorganisms. Using distilled water can also help prevent scaling and mineral build-up.
According to the EPA, the ideal humidity level for a bedroom is between 30% and 50%. If you notice droplets forming on surfaces, it's a sign to turn down the humidity. You can use a hygrometer to monitor humidity levels and ensure they remain within the recommended range.
While sleeping with a humidifier can be beneficial, it's important to prioritise proper hygiene and maintenance to avoid potential health risks. Water left sitting in the humidifier can promote the growth of bacteria, mildew, and mould, so regular cleaning and refilling are essential.
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Elevate your head
Sleep is one of the main regulators of our immune system. When we don't get enough sleep, it becomes harder to recover from illnesses like the common cold or the flu. Elevating your head while sleeping can help you breathe better and sleep more comfortably.
If you're feeling stuffed up, elevating your head can help open your airways, making it easier to breathe and reducing mucus accumulation. This can be especially helpful if you're experiencing congestion or a runny nose. You can try using a couple of thin pillows or a wedge pillow to elevate your head. Alternatively, you can invest in an adjustable bed base that allows you to raise your head with the touch of a button.
Elevating your head while sleeping can also help reduce post-nasal drip, which can alleviate the urge to cough. This is especially beneficial if you're dealing with a cold or respiratory issues. Keeping your head raised higher than your body can also help prevent stomach acid from rising and causing heartburn, which can disrupt your sleep.
In addition to elevating your head, you can also try using a humidifier in your bedroom. Dry air can irritate your eyes, nose, and throat, making your cold and flu symptoms worse. A humidifier can add moisture back into the air, helping to soothe your irritated nasal passages and improve your breathing. Just make sure to keep your humidifier clean and avoid adding too much moisture to the air.
By combining elevated head positioning with a humidifier and other sleep-promoting strategies, you can improve your comfort and enhance your sleep quality when you're feeling under the weather.
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Frequently asked questions
Prop your head up with pillows or adjust your bed frame to a higher position. Keeping your head elevated helps relieve sinus pressure and prevents postnasal drip.
Drinking warm liquids like tea or warm milk can help open up your nasal passages. Alternatively, chicken soup is a great way to stay hydrated and the steam wafting up from the bowl can help clear your nasal passages.
Try a saltwater gargle, a hot shower, or a humidifier. The steam from the shower or humidifier can help thin out and drain the mucus in your sinuses.
Experts recommend sticking to acetaminophen, which can help ease pain, headaches, and fever. Antihistamines are also sleep-inducing and a better choice than decongestants, which can interfere with sleep.
Keep your room dark, cool, and quiet. Block out any distracting light with curtains or heavy drapes, which can also muffle outside noises. Set your bedroom thermostat to around 65°F, as cooler air helps you sleep better.
