Having a cold or the flu can mean sleepless nights without being able to get the restful sleep you need. However, putting these expert tips into practice can make it easier for you to get to sleep when you’re sick.
It is normal to spend day lying in bed or on the couch when you’re sick. But that does not mean that you are resting as your body deserves.
The cold symptoms or the flu They won’t be very serious. However, few will deny that they are irritating. The nose that does not stop dripping, your head explodes, and your whole body aches.
To make matters worse, when night comes all this seems to get worse. Result, sleeping when you’re sick becomes more of a challenge.
Achieving rest despite the discomfort is more than convenient. Not just to avoid the pain of a sleepless night.
“The sleep is the fastest environment for healing“, he assures in LIVESTRONG sleep specialist Michael Breus.
This is because while you sleep your body physically regenerates itself and produces growth hormone. “This directly helps with cell repair and an increase in T-cell production, which in turn helps fight diseaseBreus says.
Your body can also create more interleukin-6, which also plays a key role in creating T cells, adds Alexandra Kreps, a primary care physician to the medium.
For all these reasons, here are some tips to help you sleep better when you’re sick.
Eat a hot soup or drink an infusion before bed
Have a broth or a hot drink when you are sickIt may seem like a grandmother’s remedy. But the truth is that some science supports this home remedy for colds and flu.
They also recommend it from the American Dream Foundation, pointing to some of the studies that found a hot drink helped improve runny nose, sneezing and cough. Also, people who drank the hot drink reported feeling less cold, tired, and sore throat.
Take a hot shower before going to bed
A hot shower will not only help you relax, it will also contribute to a better rest.
In addition the The vapor that is generated will effectively relieve congestion, “helping you breathe easier”.
Lower the temperature of your room a little
If you want to sleep well when you are sick, start by creating an optimal environment for it. And this happens by giving the thermostat.
But nothing to create a tropical paradise in your room. The best temperature to sleep It is placed around 19ºC.
This environment helps the metabolism to function better and protects the brain from deterioration. What’s more, promotes a better REM sleep cycle, according to Kreps.
Warmer temperatures “can interfere with your circadian rhythm atl prevent the body from lowering its own thermostat”which can cause disruptions in normal sleep patterns, he says.
Take the help of a humidifier
Some studies have pointed out that humidifiers can be an effective tool to reduce the risk of COVID-19 infection in closed spaces.
And according to a 2019 study, a lower humidity decreases the ability of the immune system to combat conditions such as the flu.
“A humidifier can help keep your airways moist and reduce irritation in your lungs, as well as reduce the transmission of infections from dry nasal passages and throatsKreps adds.
By helping you combat certain symptoms such as dry cough, it is easy for feel more comfortable and avoid annoying awakenings.
check your posture
Depending on how you sleep, you should choose one type or another of pillow. also when you are sick and want to sleep better.
Getting a good night’s sleep can be as simple as sleeping in an elevated position, according to Kreps. horizontally, “fluid and mucus from postnasal drip can build up in the lungs and respiratory tract and cause irritation and coughing in the middle of the night“, Explain.
To avoid this, try to raise your trunk a little by placing a pillow under it (if possible, in the shape of a wedge).
“By lifting your entire torso, and not just your head, you help open your airway“, allowing you to breathe easier and sleep more comfortably.
Change your sheets more often
You should change your sheets at least once a week if you don’t want certain microbes to grow. But if you are sick this time is shortened.
“Sick people sweat a lot, so the sheets will be full of bacteriaBreus assures.
Washing your bed of clothes frequently may not help you sleep better as such, but when you are sick it will help eliminate any residual bacteria or viruses that may live.
This article was published in Business Insider Spain by Cristina Fernández Esteban.
George is Digismak’s reported cum editor with 13 years of experience in Journalism