Cold and flu season lasts from October until March, and these illnesses peak during winter. Not only can they cause sore throats, fever, coughing, aching and fatigue, they can also severely impact the quality of your sleep. Unfortunately, sleep is exactly what your body needs to recover.
Here are some ways to get the rest you deserve if you are currently fighting an illness.
Listen to Your Body
It can be difficult not to think about the chores or tasks for work that are piling up while you rest, but trying to power through your illness and be productive can make symptoms much worse.
If you are feeling exhausted, show yourself compassion and take time to rest. Turn off any devices that can cause distraction and don’t be afraid to ask your loved ones for help if you need it.
Stay Hydrated
Proper hydration plays a key role in how to sleep with the flu. Dehydration can worsen your cold or flu symptoms, so be sure to drink plenty of water during your recovery period. A beverage such as cherry juice 2-3 hours before bed can be quite soothing.
Drinking plenty of fluids also helps keep your mucus membranes moist. Aim for at least 8-10+ glasses of water per day, and even more than that when you are feeling sick.
Find the Ideal Sleeping Temperature
Many who experience cold or flu symptoms have difficulty regulating their body temperature. Hot and cold flashes can make it difficult to sleep at night, especially when room temperature already has such a big impact on sleep quality.
The ideal sleeping temperature is around 65-68 degrees Fahrenheit – relatively cool, but not so cold that your overall body temperature plummets. A slightly warmer room can feel much cozier for those who are sick, but heat is proven to reduce the time spent in REM sleep. Ultimately, you will want to find a happy medium – a room temperature that is conducive to sleep while allowing your body to be comfortable.
Reduce Stress
Creating a restful environment and pre-sleep ritual is already important when you are feeling healthy, but doubly so if you are sick. By reducing stress and creating a relaxing bedtime environment, you protect your immune system, which will help your body fight off illness.
Meditating, reducing screen time, delegating tasks to family members or roommates and taking a hot bath are all ways to lower stress and get your brain into sleep mode.
Use Your CPAP Supplies
For those who suffer from a sleep disorder, an illness can make getting proper rest even more difficult. If you suspect you have one, schedule a sleep study as soon as you are well. If you already own CPAP supplies or other devices to help you sleep, be extra diligent about using them.
CPAP supplies can help in many ways when you are sick. For example, a CPAP’s humidifier can ease nasal congestion and irritation in your airways. The pressurized air can also help you clear mucus from your nostrils, allowing you to breathe properly throughout the night.
Not Sure How to Sleep With the Flu? Let Us Help.
Developing good sleep habits can greatly improve your quality of life, in sickness and in health. Good sleep can also reduce the likelihood of you getting sick in the first place.
For more advice on getting the rest you need, or to request a sleep study or CPAP supplies during flu season, give us a call today. We look forward to working with you.