Trying to go to sleep when sick is no easy task. Whether you’re down with the flu, a common cold or anything else, it’s normal to find it hard to relax and drift off to dreamland. 

Getting an adequate amount of sleep is important on a daily basis, however, it’s even more essential when your body is trying to battle a sickness. One of the main reasons for this is because sleep boosts the immune system, allowing you to recover quicker and even keep away future infections. 

In this article we’ll look at the reason people usually snooze more while sick and also give you some tips on how to get better sleep when sick. 

Why Do You Sleep a Lot When You’re Sick?

As we mentioned previously, there are certain processes in your body that can strengthen your immune system and promote your body’s ability to fight off illnesses. When you feel exceptionally sleepy while sick it’s usually just your body’s way of trying to kickstart your immune system so you can recover quicker. 

Sleep also provides your body the time it needs to repair itself. While you’re asleep all processes in your body slow down giving you time to recover more efficiently. 

Additionally, your body uses a lot more energy when fighting an illness so it’s only natural that you feel tired when you’re under the weather and as a result sleep more than usual. 

How Much Sleep Should You Get When Sick? 

Every person’s response to a sickness is different so how much sleep you need will entirely depend on your immune system and individual needs. You should listen to your body, but at the very least you should get the recommended seven to eight hours of sleep. If you still feel drowsy then you can allow yourself to lay in for a bit longer or go to bed earlier than usual. 

Although you might be feeling much more tired than usual it’s important that you get the best quality sleep you can so sticking to your usual sleep schedule and habits is important. 

To make a swift recovery it’s also recommended to continue extending your usual amount of sleep by an hour for a few days. 

How to Get Better Sleep When Sick? 

So, how to sleep better when sick? The most important thing is to practice healthy sleep habits like you normally would. While it might be tempting to nap all day, this will greatly disturb your sleep pattern and make you feel even worse. If you find yourself feeling particularly exhausted and in need of an energy burst, a quick 20 minute ‘power nap’ would be beneficial, but try to keep it no longer than that. 

A few more things to keep in mind if you want to get a quality sleep when sick include: 

Keep Your Bedroom Cool

A warm bedroom can keep you awake for hours even when you’re in tip-top health, so you can only imagine how it can affect your sleep when you’re down with a cold. The recommended bedroom temperature is between 15-19° C. It might seem counterproductive to sleep with the window open when you’re shivering from a fever but the cool air will help you doze off to sleep a lot easier. 

To double down on cooling down your bedroom and prevent sweating during the night you can also look into getting a cooling gel foam mattress and cooling pillows. 

Try Taking a Hot Bath or Shower

Often when you’re sick your whole body might feel like aching. A hot shower or bath is perfect for soothing your achy muscles and helping you relax before bed. If you have a stuffy nose, the steam can also help open up your airways making it easier to breathe during the night. 

Keep Distractions Away

It goes without saying that doom scrolling social media because you can’t fall asleep is a big no-no, especially when you’re ill. When you’re struggling with a head cold or any other illness that may cause you to have headaches the best thing you can do is remove any stimulating factors in your environment. Turn off your TV and phone, keep noises to a minimum and pull down the curtains to create a comfy environment. 

Give Natural Remedies a Try

Along with the traditional over-the-counter flu medicines, you can try using some natural remedies. A cup of warm herbal tea for example can not only soothe your sore throat, stuffy nose and other cold symptoms, but it can also boost your immune system in the long run. 

If you’re not a fan of teas a mug of hot water with lemon and honey can also do the trick. Particularly if your throat feels dry and scratchy. 

Find the Correct Sleeping Position

If you feel congested or stuffy because of a cold or the flu and you can’t get comfortable in your normal sleeping position there’s a number of things you can try. 

The first one is sleeping with your head slightly elevated. This way mucus can’t reach your throat and upper airways so you can avoid waking up in the middle of the night because of coughs. Piling up a few pillows to create a small incline will help you get a better rest when you’re feeling sick. 

If you usually sleep on your side, you’ll be pleased to find out that you can still enjoy your preferred sleeping position. Just add another pillow to keep your head slightly elevated to stop mucus from building up. 

Sleeping position to avoid if you have a cold 

Probably the worst sleeping position when you are ill is flat on your back without any head support. In this position your sinuses can’t drain properly which can result in feeling even more pressure in your head. 

Conclusion

While it can be hard to get decent sleep when sick, it’s essential for making a swift recovery. Your body needs energy to fight the illness, so you should get at least your usual amount of sleep. But even if you feel tired try to stick to your usual schedule and keep naps to a minimum to avoid disturbing your sleep cycle.