He has the flu? Follow these tips to help you sleep through the night

He has the flu?  Follow these tips to help you sleep through the night

Whether it’s a throbbing headache, an upset stomach, or snot running down your throat, it can be hard to fall asleep when you’re sick. But your body needs sleep to kick the ick and get better. And that’s not just an old wives’ tale, that’s science. cytokines are the protein of the immune system that fights infections: they are produced and released as you sleep. You need sleep to give your immune system the best chance to fight the disease.

Still, it may be easier said than done. We rounded up the top five tips for sleeping while sick, plus two things to avoid. For more tips on how to sleep more comfortably, learn how to relieve back pain by using a pillow when you sleep either Make your firm mattress feel softer..

How to improve sleep when you’re sick

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Raise your head when you sleep

This is my ultimate solution for sleeping when I’m sick. While it goes against everything else I recommend, it’s the only thing that works for me when I’m sick. So throw your normal sleeping position out the window and lean on it when you’re trying to fall asleep. It’s a little uncomfortable at first, but if you’re suffering from nasal congestion, it’s a great way to help them drain and reduce sinus pressure.

However, you need to make sure your neck is supported. Instead of just raising your head and straining your neck, stack pillows to raise your entire upper body while supporting your neck. if you have an adjustable mattressjust raise your head.

Fill your nightstand with the essentials

Being sick is bad enough; the last thing you want to do is get out of bed in the middle of the night. It’s a good idea to stock your bedside table with all the essentials for being sick, like a tall glass of water, some cough drops, and a box of tissues. That way, you don’t have to get out of your cocoon of blankets all night. You also can add a humidifier to help combat a stuffy or stuffy nose.

Woman sitting on the floor using a Neti Pot to clear her sinuses.

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Soak in a warm bath before going to sleep

A shower before bed can help you fall asleep, as long as you do it right. Experts suggest that you keep the water lukewarm, not too hot. Specifically, the water temperature must be between 104 to 109 degrees Fahrenheit (40 to around 43 degrees Celsius) for the best sleep. Timing is also important: you must aim for bathe for 60 to 90 minutes before you plan to go to bed. This gives your body adequate time to relax and your body temperature to drop.

When you’re sick, taking a warm bath or shower before bed can also help break up mucus so you can breathe more easily.

Help relieve cold symptoms

You want to be in the optimal state to fall asleep, which can be difficult when you have a sore throat or a constant cough. Relaxing drinks such as herbal tea. o Warm milk can help soothe a sore throat and help open the nasal passages. Alternatively, a tablespoon of honey before going to bed covers the throat and reduces coughing.

If your problem is a runny nose or sinus pressure, you can use a Neti Pot or spray bottle to rinse your sinuses before bed.

Be aware of the cold medicines you take

If you use cold medications to relieve symptoms, be sure to opt for those made specifically for nighttime use. Some cold medicines contain the pseudoephedrine decongestant, which helps clear a stuffy nose. However, this is bad news for falling asleep. Pseudoephedrine can make some people feel more hyperactive or alert. Diphenhydramine, a common ingredient in allergy medications, also has the same effect in some people. This doesn’t happen to everyone, but it does. It’s best to read labels and be careful when choosing cold medications.

What to avoid when you are sick

don’t stay in bed

Usually you want to reserve your bed for sleeping. When you’re sick, one of the only things you want to do is curl up in bed. But that can make it hard to fall asleep. It’s best to get out of bed and do something relaxing in another room, whether it’s a bubble bath or reading a book. Once you feel sleepy enough to fall asleep, go back to bed.

Woman sitting on bed, blowing her nose

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watch your temperature

If you have a fever, your instinct may be to turn on the air conditioning to cool down or turn up the heat when you feel chills. extreme temperatures at night make it difficult to fall asleep normally, much less when you are sick.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care provider regarding any questions you may have about a medical condition or health goals.

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