How to still get good sleep when you’re sick
|Published
When you’re feeling sick, one of the most frustrating things can be trying to get a good night’s sleep. You know you need rest to recover, but sometimes it’s just so hard to fall asleep or stay asleep. When you’re sick, your body often hurts.
Whether it’s a sore throat, a headache or muscle aches, discomfort can make it difficult to relax and fall asleep. Even small pains can keep you tossing and turning.
Fever, for example, can cause your body temperature to rise, making you feel hot and sweaty. This can be very uncomfortable and can disrupt your sleep. You might wake up feeling clammy and have to change your sleepwear or bed sheets.
When you’re under the weather, getting a good night’s sleep can be a real challenge. But don’t worry, help is at hand. Dale Harley, the marketing executive at Restonic SA, shares some key strategies to help you sleep better and heal faster.
Pillow Placement
Stacking pillows to elevate your head might seem like a good idea, but it can actually make things worse. Your head can flop forwards, narrowing your airways and making breathing harder.
Instead, try using a foam wedge to lift your upper body, which helps your nasal passages drain.
If you don’t have a wedge, arrange your pillows in a triangular shape under your shoulders, neck and head for better support.
If you wake up with one side of your nose blocked, switch positions. Lying on your back can worsen post-nasal drip, so try sleeping on your side instead.
Add a humidifier
Frequent nose-blowing can dry out your nasal passages, making you uncomfortable all night. Adding a cool-mist humidifier to your room can help. It adds moisture to the air, reducing irritation and inflammation, and helping you rest more easily.
These simple adjustments can make a big difference in how well you sleep when you’re sick. Prioritise your rest, follow these tips, and you’ll be on your way to feeling better in no time.
Layer up
Resist the temptation to turn up the heat with electric blankets and heaters. Instead, add light blankets in layers, as “these can easily be removed or replaced as your body regulates its temperature throughout the night”.
Choose a soothing drink before bed
Staying hydrated can help with allergies and nasal congestion. Having a drink that helps to soothe a sore throat, such as rooibos tea with fresh lemon and ginger before bed can help you sleep more peacefully.
Avoid alcohol until you’re feeling better
Alcohol may help you fall asleep, but it can cause your sinuses to swell, which makes you feel more congested. Instead, stick with prescribed medicines suggested by your doctor or pharmacist and celebrate with a nightcap once you’re in the clear.
Get enough sleep
Getting enough sleep is crucial when you’re recovering from an illness.
Sleep helps lower cortisol-levels, the stress hormone. High cortisol-levels can break down body tissues for energy, which is the opposite of what your body needs when it’s trying to heal. Lower cortisol-levels help your body focus on recovery and growth.
During the deeper stages of sleep, your muscles get more blood flow. This increased blood flow brings oxygen and nutrients that help repair and regenerate muscles and cells. It’s like giving your body the tools it needs to fix itself while you rest.
When you enter deep sleep, known as non-REM sleep, your pituitary gland releases growth hormones.
These hormones are essential for muscle repair and growth. Without enough deep sleep, your body produces less of these important hormones, making it harder to recover from injuries.
“It’s always important to get quality sleep – it’s what powers up our batteries and helps us heal after illness.”
According to Harley, the quality of your sleep can be negatively impacted by sleeping on an uncomfortable mattress or one that no longer offers enough support.
“Most mattresses have a lifespan of seven to 10 years. If you suspect your mattress is past its best, consider investing in a new one,” Harley suggested.