You smell, you’re feverish, or you just feel unwell in general, and all you want to do is sleep. “Sleeping when you’re sick is your body’s way of telling you to slow down so it can heal properly,” he says. Kelly Murray Certified Sleep Coach. Here’s how sleep supports your immune system, and what you can do to sleep better, no matter how busy it gets.
Why You Need More Sleep When You’re Sick
There are two reasons why you need more sleep when you’re not feeling well. “Drowsiness may be a side effect of the body’s autoimmune response to infection.” Steven Wright, Certified Sleep Science Coach, CEO/Co-Owner Nora Technologies“But sleep is also essential for recovery.”
When we sleep, our bodies work hard to restore and repair themselves, which is exactly what we need when we are sick. The body uses a lot of energy to fight infections. Sleeping when you’re sick allows you to focus more of your energy on doing better instead of diverting resources to get your body moving and perform your normal daily tasks.
research Since sleep supports the immune system, most infections and illnesses indicate an increased need for sleep.Sleep increases the production of cytokines (proteins) and antibodies that fight infection and inflammation,” explains Wright. may become.”
reported lack of sleep reduce immunity It’s important for a robust immune system that your body needs more sleep when you’re sick, as it makes you more susceptible to other illnesses.
Is it okay to sleep too much when sick?
“The reason you sleep a lot when you’re sick is because your body needs it,” Murray says. “The important thing is that you can hydrate and eat to fuel your body.” Your body uses this time to strengthen its immune system and fight off invaders. Do not forget that you are
However, if you’re getting enough sleep and it doesn’t get better, see your doctor. Also, if excessive fatigue or lethargy persists even after your symptoms improve, talk to your doctor about that as well.
Tips for sleeping well when sick
Feeling sick can make you tired more easily, but illness can prevent you from getting the sleep you need. This is especially true for conditions such as nasal congestion, sinus congestion, or a chronic cough.
- Stay hydrated. Liquids can help reduce nasal irritation from coughing and sneezing.
- go to bed early If you are sick and tired, listen to your body. I am telling you that I need to turn it off so I can focus on fighting the disease.
- Rinse your nasal passages. Cleansing your sinuses with a device like a neti pot can help relieve congestion and help you fall asleep.
- sleep together humidifier. These devices Helps relieve nighttime cold symptoms such as stuffy nose. “Moisture in the air breaks down the mucus that causes congestion, making it easier to breathe and sleep,” explains Wright.
- Take a hot shower or bath before bed. Similar to a humidifier, this creates steam to open the airways and relieve congestion.
- Sleep with your head up. “Sleeping on a slight incline can help with shortness of breath,” says Murray. Try stacking several pillows to elevate your head.
- Try nose strips. These gooey little guys are often used to combat snoring, but Wright says they help you breathe easier and fall asleep if you catch a cold. “Dilator strips pull on the sides of the nose, widening the airway and increasing airflow,” he says.
- If you are taking medication, make sure it is specifically formulated for nighttime use. Some over-the-counter medications are non-drowsy formulations, which can make it difficult to fall asleep.
- try specific tea It induces sleep and relieves symptoms. Warm chamomile tea is a relaxing ritual before bed. Squeeze a lemon and add honey to soothe your throat.
- If you wake up in the middle of the night, you can quickly address your concerns and go back to sleep more easily.
- maintain good sleep hygiene. Sleeping in a dark, quiet, and cool place promotes sleep, so don’t bump into the couch. And don’t touch the thermostat! “It may be tempting to turn on the heat when you’re sick, but a warm room can make you sweat and interfere with your sleep, especially if you have a fever,” Wright points out.
best sleeping position to sleep when sick
Consider the symptoms, as it is important to keep the airways as clean as possible. “Sleeping on your side can help expel mucus and prevent airway blockages,” says Wright.
If you sleep on your back, try lifting your head with a thick pillow to make it a little higher. “Sleeping with your head up opens your airways, minimizing mucus buildup and helping you avoid coughing with postnasal drip,” explains Wright. Murray agrees, but still advises that the incline should be comfortable.
when to see a doctor
If your symptoms don’t improve with plenty of rest, or if you have a fever above 104 degrees Fahrenheit, it’s time to see a doctor. Also, if your illness is improving but you still feel really exhausted, see your doctor.
Call your doctor if you have a high fever above 104 degrees Fahrenheit.
Last Words from Sleepopolis
Getting more sleep when sick is actually a good thing. Strengthening your immune system will help you recover. And don’t worry about overdoing it. “Don’t worry too much about oversleeping when you’re sick, but if getting enough rest doesn’t help, see your doctor,” says Wright. please do.