We've all been there: feeling under the weather with a nagging cough or runny nose that keeps sleep at bay. As sleep experts recommend, these 7 practical tips, backed by research from trusted sources like the National Sleep Foundation, can help you rest more soundly during illness.
Sleep quality when sick often hinges on your bedroom thermostat. Lowering the temperature to 15-20°C promotes deeper REM sleep by aligning with your body's natural cooling rhythm, per the National Sleep Foundation. Warmer rooms disrupt this cycle, leading to restless nights.
Illness increases sweating, fostering bacteria on sheets. Change them weekly—or more often if you have allergies or asthma—to eliminate viruses, dust, and allergens that exacerbate symptoms and hinder sleep.
A humidifier keeps airways moist, easing dry coughs and nasal irritation. A 2019 study showed low humidity weakens your immune response to flu; maintaining optimal moisture levels supports recovery and better rest.
Complement your humidifier with an air purifier to trap allergens like dust mites, pet dander, mold, and even your own cough particles. This reduces congestion, sneezing, and sinus pain for uninterrupted sleep.
Avoid lying flat, which lets mucus pool in airways and trigger coughing. Prop up your entire torso with extra pillows to leverage gravity, opening passages for easier breathing and sounder sleep.
Don't double up on flu remedies before bed—it risks overdose on ingredients like acetaminophen, potentially harming your liver. Read labels, opt for single-ingredient options, and consult a pharmacist or doctor for safe combinations. Read also: 'What a little extra sleep can do'
Magnesium supports muscle relaxation, blood pressure regulation, and immunity while enhancing sleep quality. A 2012 study in the Journal of Research in Medical Sciences found supplements improved sleep duration and efficiency in insomniacs. Check with your doctor first to avoid interactions.
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Source: Livestrong.com
