Sleeping All Day: Healthy Sickness Recovery Or Harmful Habit?

Sleep is an essential part of recovery when you're feeling unwell. It can be frustrating to spend all day in bed or on the couch, but it's perfectly normal to feel tired and lethargic when you're sick. In fact, it's beneficial to sleep when you're unwell. Sleep gives your body time to repair itself, and certain immune processes that help fight illness occur while you're asleep.

There are several ways to improve your sleep when you're sick. For example, you can try sleeping with your head propped up, taking a hot shower or bath before bed, using a humidifier, or drinking something soothing and caffeine-free.

The benefits of sleeping when sick

Sleep is an essential part of the recovery process when you're sick. While it may be frustrating to spend all day in bed, it's normal to feel tired and lethargic when your body is fighting an illness. Here are some of the benefits of sleeping when you're sick:

Sleep Helps Your Body Repair Itself

When you're sick, your body needs time to heal, and sleep gives it the opportunity to do just that. Sleep allows your body to slow down and redirect its energy towards fighting the illness. This is known as "sickness behaviour", and it's your body's way of telling you to rest.

Sleep Boosts Your Immune System

There is a close connection between sleep and the immune system. When you sleep, your body releases proteins called cytokines, which help to fight off infections. Cytokines also promote sleep, so by getting a good night's rest, you're encouraging your body to produce more of these helpful proteins.

Sleep Improves Your Fever Response

Your body's fever response is another way it fights infection. Sleep improves this response, helping you to recover from your illness more effectively.

Sleep Gives Your Immune System the Energy It Needs

When you're awake, your body has to direct energy towards activities like thinking and moving around. When you sleep, that energy can be redirected towards your immune system, helping you to get better faster.

Sleep Reduces the Risk of Spreading Germs

When you're tired and run down, you're less likely to go out and infect others. Staying inside and getting extra sleep not only benefits your recovery but also helps to keep those around you healthy.

So, if you're feeling under the weather, don't feel guilty about sleeping all day. It's your body's way of helping you get better! Just make sure to wake up occasionally to drink water and eat something nourishing. And if your symptoms don't improve with rest, be sure to consult your doctor.

How much sleep is healthy when sick

When you're feeling under the weather, it's normal to feel tired and lethargic. Sleeping when you're sick is essential, as it's your body's way of telling you to slow down and rest.

There is no set amount of sleep you should aim for when you're unwell, but the more sleep you can get, the better. If you're looking for a number, the American Academy of Sleep Medicine and Sleep Research Society suggest that getting more than nine hours of sleep may be appropriate for sick people on a regular basis. However, it's important to listen to your body and give it the sleep it's asking for.

In addition to getting enough sleep, the timing of your sleep also matters. While you can take naps throughout the day to increase your overall sleep over a 24-hour period, it's best to aim for a continuous stretch of good nighttime sleep. This is because you're more likely to go through all the stages of your sleep cycle, including the restorative slow-wave sleep that occurs during the night.

If you're having trouble sleeping, try these tips:

• Sleep with your head propped up to help with nasal drainage and reduce pressure in your head.
• Avoid cold medications that contain stimulants and opt for those formulated for nighttime use.
• Take a hot shower or bath before bed to relax and break up mucus.
• Use a humidifier to prevent stuffy, congested airways.
• Drink a soothing, caffeine-free beverage, such as chamomile tea with lemon and honey, to help you relax and soothe your throat.
• Avoid screens at least an hour before bed, as the blue light emitted by devices can disrupt your sleep.
• Avoid eating too close to bedtime to give your body time to focus on sleep instead of digestion.
• Stay hydrated, as common sickness symptoms can make you more susceptible to dehydration.

Tips for sleeping better when sick

Getting enough sleep is essential when you're sick, as it helps your body to recover. Here are some tips to help you sleep better when you're feeling unwell:

• Elevate your head by using pillows to keep your head raised. This can help to reduce post-nasal drip, coughing, and other respiratory symptoms. Just be sure not to prop your head up too high, as this could cause neck pain.
• Stay hydrated by drinking plenty of fluids. Common sickness symptoms like sweating, diarrhea, and vomiting can lead to dehydration, so it's important to drink enough water. However, try to cut down on liquids at least one hour before going to sleep to reduce the need for nighttime bathroom trips.
• Moisturize the air using a humidifier or vaporizer in your bedroom. Dry air can make coughs, colds, and other respiratory symptoms worse, so increasing the moisture in the air may help to ease these symptoms and improve your sleep.
• Take a hot shower or bath before you go to bed. This can help to relax you and clear your airways, making it easier to breathe and sleep.
• Avoid screens in the evening. The blue light emitted by smartphones, tablets, and other screens can disrupt the production of melatonin, a hormone that helps regulate sleep. Try to unplug at least one hour before bedtime, and instead opt for reading or listening to music.
• Drink a warm beverage such as decaffeinated tea with honey, chamomile tea, peppermint tea, or ginger tea. These drinks can help to soothe a sore throat, and the steam may help to loosen congestion. Aim to drink warm beverages 60 to 90 minutes before bed to reduce the likelihood of nighttime bathroom trips.
• Take over-the-counter medications such as cold and flu remedies, pain relievers, or cough medicines. Be sure to check the ingredients to ensure they don't contain caffeine or other stimulants that may interfere with sleep.
• Avoid alcohol, as it can interfere with the quality of your sleep. While it may make you feel sleepy at first, it can disrupt your sleep cycle and lead to more frequent waking.
• Eat a light supper and avoid heavy meals close to bedtime. Eating a large meal too close to bedtime can disrupt your sleep as your body is still working to digest it. Try to eat at least three hours before bed and focus on nourishing, easy-to-digest foods like soups, fruits, and vegetables.

The link between sleep and the immune system

Sleep is essential for recovery from illness. When you are sick, your body needs rest. This feeling of tiredness and sluggishness is an adaptation called "sickness behaviour", which forces you to slow down and give your body the time it needs to heal.

There is a close connection between sleep and the immune system that can impact your recovery from an illness. When you are asleep, your body releases proteins called cytokines, which communicate with cells in the immune system to help fight off illness. Cytokines also promote sleep, so giving in to feelings of fatigue helps your body make more cytokines and fast-track your recovery.

Research has shown that sleep helps T cells (a type of white blood cell) to stick to infected cells and destroy them. Sleep also induces hormonal changes that help send T cells to the lymph nodes and stimulate an immune response against pathogens.

Sleep also impacts the functioning of natural killer cells, another type of immune cell that can attack tumour cells and cells invaded by viruses. Even modest amounts of sleep loss can cause a significant drop in natural killer cell activity, which could mean feeling sicker for longer and increasing your risk of autoimmune issues.

Sleep also plays an important role in the formation of immunological memory, which is the immune system's ability to recognise and respond more effectively to antigens it has previously encountered. Studies have shown that sleep enhances the immune response to vaccinations, with subjects who slept well after vaccination displaying a higher number of antibodies compared to those who stayed awake.

In addition, a lack of sleep can increase your susceptibility to certain types of illnesses. Studies have shown that those who get less than seven hours of sleep a night are three times more likely to develop the common cold than those who get eight hours or more.

Therefore, getting enough sleep is crucial for the proper functioning of the immune system and recovery from illness.

When to see a doctor

While sleeping when sick is essential for your body's recovery, there are some instances where you should seek medical advice. The Centers for Disease Control and Prevention (CDC) suggests that people consult a doctor if they:

• Are having trouble breathing
• Have a fever that improves and then gets worse
• Experience pressure or pain in the chest
• Feel consistently and severely weak, unsteady, and dizzy

If your illness doesn't seem to get better with time, even with plenty of rest, be sure to follow up with your doctor. They will be able to advise on any next steps and provide treatment if necessary.

Additionally, if your illness gets better but you're still feeling exhausted and lethargic, it's a good idea to see your doctor to determine the cause of your ongoing fatigue. This could be a sign of an underlying condition, such as sleep apnea, depression, or heart disease.

In summary, getting ample sleep is crucial when you're sick, but if your symptoms persist or worsen, or if you experience any of the above warning signs, don't hesitate to reach out to your healthcare provider for further guidance and treatment.

Frequently asked questions