Colin Snow
Sleep quality is often affected by COVID-19, with symptoms such as coughing, fever, pain, and dyspnea disrupting sleep. Studies have shown that certain sleeping positions can improve COVID-19 recovery time and sleep quality. While sleeping upright has not been supported by research as a way to alleviate coughing, elevating the head with pillows or sleeping on an inclined mattress can help keep airways open and improve lung function and oxygen levels. Additionally, sleeping on the stomach, known as prone positioning, has been found to improve oxygen saturation and ventilation in the lungs for COVID-19 patients with respiratory distress.
| Characteristics | Values |
|---|---|
| Sleeping upright with Covid-19 | Research does not support sleeping upright as a way to alleviate coughing during the recovery process. |
| Sleeping positions and Covid-19 | Sleeping on your stomach (prone positioning) can improve oxygen saturation and lung ventilation in Covid-19 patients with respiratory distress. |
| Covid-19 and sleep quality | Covid-19 can cause sleep issues such as insomnia, early awakening, and difficulty falling asleep. |
| Sleep quality and risk of long Covid | Healthy sleep before contracting Covid-19 may lower the risk of developing long Covid. |
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What You'll Learn
- Sleeping on your stomach may improve oxygen saturation and lung ventilation
- Elevating your head with pillows can help keep airways open and reduce coughing
- Sleeping on an inclined mattress can help drain mucus away from the throat
- Caffeine and alcohol can interfere with sleep
- Exercise and exposure to natural light can promote better sleep
Sleeping on your stomach may improve oxygen saturation and lung ventilation
While sleeping upright with Covid-19 is not supported by research, sleeping on your stomach may improve oxygen saturation and lung ventilation. This position is known as prone positioning and can improve oxygenation by allowing the lungs to expand more fully.
When you lie on your stomach, gravity helps the lungs to expand, improving oxygenation. This position also opens up the lower parts of the lungs, which can collapse when lying on your back or sitting upright. As a result, lung ventilation is improved. A 2020 review in Clinical Medicine found that the prone position allows for better expansion of the back and lung region, aiding the removal of fluid buildup in the lungs.
For Covid-19 patients with severe respiratory distress, prone positioning is recommended. This is because it improves lung function and oxygen levels. Additionally, sleeping with your head elevated can help alleviate congestion and reduce the risk of pneumonia. Using a pillow to prop up your head can also help keep airways open and reduce coughing.
It is important to note that individual preferences and needs may vary. Some people may find that they need complete silence to sleep, while others may prefer white noise or music. Consulting with a healthcare professional before making any adjustments to your sleep habits is advised.
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Elevating your head with pillows can help keep airways open and reduce coughing
Elevating your head with pillows can help prevent mucus from dripping down your throat, keeping your airways open and reducing coughing episodes. This position can also help reduce the risk of developing heartburn and acid reflux. Try propping your head up with two or three pillows if you're experiencing any kind of respiratory distress at night.
Lying at an angle can help you breathe better and prevent mucus from getting stuck in your nasal passageway. It can also help drain mucus away from your throat, with gravity aiding the process. Sleeping on your back or side can cause mucus to accumulate in your throat, triggering a cough.
If you have a dry cough due to Covid-19, try setting up pillows to help keep you propped up on your side while sleeping. This may help prevent irritation that could cause coughing. If you have a wet cough, elevate your head by propping yourself up on a few pillows.
However, it is important to note that sleeping in an upright position or choking up on several pillows have not been supported by research as a helpful way to alleviate coughing during the Covid-19 recovery process.
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Sleeping on an inclined mattress can help drain mucus away from the throat
Sleep quality is an important aspect of COVID-19 recovery. A well-rested body has a stronger immune system to fight infections and recover from COVID-19. Moreover, a good night's sleep can improve mental health and overall well-being.
COVID-19 patients often experience physical discomforts such as coughing, fever, pain, dyspnea, and impaired sleep. These symptoms can make it challenging to fall and stay asleep. A congested throat and blocked airways can further disrupt sleep and make breathing difficult.
To address these issues, sleeping on an inclined mattress can be beneficial. An inclined mattress raises the upper body at a slight angle, allowing gravity to help drain mucus away from the throat. This is a similar approach to how doctors recommend that children with colds sleep in bouncy chairs. By keeping the head elevated, the inclined mattress also helps open up the airways, making it easier to breathe and reducing coughing during sleep.
Additionally, the prone position, which involves sleeping on the stomach, can also be beneficial for COVID-19 patients. This position improves lung function and oxygen saturation by allowing the lungs to expand more fully. It is particularly useful for patients with severe respiratory distress, as it helps open up the lower parts of the lungs that tend to collapse when lying on the back or sitting upright.
While sleeping on an inclined mattress can be helpful, it is important to consult with a healthcare professional before making significant adjustments to sleep habits. Experimenting with different sleeping positions and setups can help individuals find what works best for their specific needs and preferences.
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Caffeine and alcohol can interfere with sleep
Sleep is often disrupted when experiencing COVID-19 due to physical discomforts such as coughing, fever, pain, and dyspnea. To improve sleep quality and alleviate COVID-related symptoms, some experts recommend sleeping with your head elevated to help keep airways open and relieve pressure in the lungs. This can be achieved by using extra pillows or sleeping on an inclined mattress. Another suggestion is to sleep on your stomach, also known as prone positioning, which improves oxygen saturation and lung function in COVID patients with respiratory distress.
While caffeine and alcohol may seem like they aid sleep, they can negatively impact sleep quality. Caffeine stimulates the body and can make it difficult to fall asleep or stay asleep. Its effects can linger for hours, and it is recommended to avoid caffeine at least three hours before bed. Alcohol, on the other hand, is associated with poorer sleep quality and shorter sleep duration. It can disrupt sleep by affecting circadian rhythms and increasing breathing-related issues.
A study of finance traders, a group known for consuming large amounts of caffeine and alcohol, found that consuming both substances on the same day appeared to offset the negative impact of each individual substance on sleep. However, this may lead to a cycle of self-medication, where a person needs more caffeine each morning to feel alert after poor sleep, and then more alcohol each night to balance the caffeine intake. Over time, this cycle can result in deteriorating sleep quality and negatively impact overall health.
It is important to note that the effects of caffeine and alcohol on sleep can vary among individuals, and some people may be more sensitive to these substances than others. While complete elimination of caffeine and alcohol may not be necessary, moderation and awareness of their potential impact on sleep are essential for maintaining overall health and well-being.
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Exercise and exposure to natural light can promote better sleep
While sleeping upright may not be the most comfortable position, it may help with some COVID-19 symptoms. Sleeping on your stomach, known as prone positioning, can improve oxygen saturation and lung function in COVID-19 patients with respiratory distress. Elevating your head with pillows or sleeping on an inclined mattress can also help relieve symptoms by keeping your airways open and draining mucus away from the throat. However, there is no conclusive evidence that sleeping upright helps with coughing during the recovery process.
Exercising releases endorphins and raises your core body temperature, which can keep some people awake. Therefore, it is recommended to exercise at least 1 to 2 hours before bedtime to give the body time to wind down. Picking an exercise you enjoy will also help you stick with it and improve your sleep quality.
Exposure to natural light during the day, particularly in the morning and midday, can help improve sleep quality. Natural light regulates the body's internal clock or circadian rhythm, which controls when to be alert and when to rest. During winter or in places with shorter and darker days, people tend to spend less time outdoors and get less natural light, which can affect sleep. Ensuring you get enough natural light during the day can help you fall asleep more easily at night.
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Frequently asked questions
There is no definitive answer to this question, as the effectiveness of sleeping upright to alleviate Covid symptoms has not been supported by research. However, some experts suggest that sleeping with your head elevated can help relieve congestion and reduce the risk of pneumonia.
Here are some tips to improve sleep quality:
- Cut back on caffeine, especially in the afternoon and evening.
- Minimise alcohol consumption, as it can reduce sleep quality.
- Prioritise natural light exposure during the day, especially in the morning, to promote healthier sleep at night.
- Stay physically active; daily exercise is linked to better sleep.
- Re-establish routines to promote a stable sleep-wake schedule.
Covid-19 can cause sleep issues such as insomnia due to physical symptoms like coughing, fever, pain, and shortness of breath. Additionally, the pandemic has led to societal changes such as home confinement, school suspension, and social isolation, which have increased the likelihood of sleep disturbances in the general population.
Medications such as benzodiazepines and non-benzodiazepine sedative-hypnotics (e.g., zolpidem) have been prescribed to Covid patients experiencing sleep disturbances. However, it is important to consider the timing of medication to minimise side effects on sleep. Consult with your healthcare provider for personalised advice.
According to a study by Harvard T.H. Chan School of Public Health, women with healthier sleep patterns before contracting Covid-19 had a lower risk of developing long Covid. Therefore, improving sleep quality may play a role in reducing the chances of experiencing long-term Covid symptoms.
