There’s nothing more frustrating than trying to sleep when you’re sick. From painful head pounding to seemingly endless sniffling and coughing, sleep can feel impossible. And unfortunately, things just seem to get worse at night.
Here’s the thing: Sleep is essential when you’re sick. That’s because sleep is a restorative process that helps the body recover from cold and flu.
If you’re tired of sick-filled sleepless nights, give these five tips a try. While getting a good night’s rest may not be easy, you owe it to your body to at least give sleep a shot.
Stick with a normal bedtime routine.
When fighting off the crud, the body is out of balance. As a result, it's easy to sleep all day and stay up all night. While daytime sleep can be helpful, it can throw the natural sleep cycle out of whack.
In general, good sleep starts with consistency. According to the Mayo Clinic, a consistent sleep schedule reinforces the body's sleep-wake cycle and helps promote better sleep.
So even if you sleep during the day, try to go to sleep at the same time you would if you felt well. This will give your body the boost it needs to recover. And your days and nights won’t be turned around once you recover.
Consider exercising.
It’s a common belief that exercise should be avoided while sick, but that’s not always true -- especially if with colds. “Mild to moderate physical activity is usually OK if you have a garden-variety cold and no fever,” according to the Mayo Clinic. “Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion.”
So if exercise is a part of your normal routine, consider a light workout as an option that may help you to sleep better. After all, that’s what your body is used to.
Mayo Clinic advises using the “above the neck” rule. In other words, if your symptoms fall above the neck, like sniffling and nasal congestion, exercise is generally OK.
Mayo Clinic advises avoiding exercise with symptoms that fall into this category including chest congestion, hacking cough or upset stomach.
And make sure not to work out too hard. A tough workout will wear your body down. Allow how you feel to dictate the pace of workouts and resume your regular pace when feeling better. Check with your doctor if you're not sure about being active.
Know what medications will keep you up at night.
Medications can have an effect on sleep. This particularly applies to medications used to manage colds and sinus infections.
"Everybody can react to these medicines differently. For some, they can bring on sleepiness, but others may find it makes them feel jittery and nervous and actually keep them from falling asleep or staying asleep," Nicholas Popovich, Ph.D., professor of pharmacy administration and department head at the University of Chicago at Illinois College of Pharmacy, tells Medicine Net.
Medications containing pseudoephedrine can cause this jittery effect. This ingredient is often found in cough and cold medications.
Popovich advises those with colds to beware of medications containing diphenhydramine. This ingredient, found in Benadryl and other cold relief medication, may make some sleepy but have the opposite effect on others.
There’s a general rule of thumb when it comes to medications containing these ingredients. "Until you know how you personally react, it's best to avoid them after 6 p.m., particularly if you have to be at work the next day," Popovich says.
So what do you do if you’re all stuffed up? One option is a common nasal decongestant spray. "The effects are mostly localized, so you're less likely to get that jittery feeling," Popovich told Medicine Net.
And if these sprays bother you, try a saline nasal spray, which will irrigate the nose, clearing it of impurities and making it somewhat easier to breathe.
Drink a lot of water.
There’s a reason doctors and nurses say to drink fluids when you’re sick. Water flushes out toxins in the system -- and it can help to clear out nasal drainage in the throat. Hot liquids can help, too. These are known to help with sickness.
However, be careful when it comes to caffeinated beverages. While caffeine in the evening may not bother you when you’re healthy, it just might have an impact on sleep when you’re sick. Try to stick with healthy, decaffeinated options.
And if you do follow your normal daytime caffeine routine, remember that caffeine can be dehydrating. So load up on water to keep your system hydrated.
Sleep with your head propped up if you have a cold.
We’ve all been there. You’ve got a cold and you just want to SLEEEEEP. But as soon as you lay down, it’s a free for all in your throat. You cough and cough, and sleep seems virtually impossible. That’s definitely no fun.
To combat this effect, consider adding an extra pillow to prop your head up. It will help drain sinuses and open nasal passages slightly.
Sleep in a rest-friendly environment.
It can be easy to want to sleep on the couch when sick, but this might not be the best decision. That’s because it tends to be a diversion from a normal routine, which definitely does not do a body good.
Try to sleep in the bedroom just like you normally would. Turn the lights out and create a restful environment. And if a little coughing will keep your spouse up, sleep in a guest room.
Distract yourself.
It’s hard to sleep when all you can think about is the need for rest. That’s where distraction is key. If you can’t sleep, read or watch television. Then go back to trying to sleep later. This will take your mind off of worry about sleep in general.