A runny nose, coughing and aches can keep you up all night, making you feel worse and preventing the rest that will help you overcome your illness. I used to be a chronic insomniac who got severely sick at least twice a year. For both reasons, I have learned how to fall asleep faster and stay asleep, especially when sick.
Here are 12 keys to more restful sleep when you are sick.
1. Be careful with drugs: Cold medication have different effects on different people. For example, Nyquil strangely makes my heart race and keeps me up at night. Be careful with drugs if you’re not sure of the effects.
Also avoid mixing cold medications. You even need to be sure your cold medication can be taken alongside any other regular medications. Finally, if you must work or drive within 12 hours of bedtime, avoid taking strong cold medications that can make you dangerously drowsy and severely lower your reaction times.
2. Drink plenty of liquids: Doctors suggest drinking at least 64 ounces of liquid every day while sick. This will reduce congestion and help you feel better. You especially need to increase your fluid intake if you are taking cold medications, which can dehydrate your body.
3. Drink warm herbal tea: The best kinds of fluids are caffeine-free herbal teas. Chamomile and special “night-time” herbal tea mixes can promote relaxation while soothing a sore throat and providing vital fluids.
4. Avoid caffeine: With the above advice, the temptation might be to drink black or green tea if that’s the only variety on hand. If it has caffeine, skip it. Even during the day, if you are trying to work, skip the coffee and the soda. It might keep you awake during the day, but it will also probably keep you awake at night.
5. Steam your face: Sometimes the most basic home remedies are the best. I know when I went away to college and was sick, I would just go to the pharmacy and stock up on all the drugs. I should have just done what my mom always did at home. She rarely gave us any drugs. Instead, she poured piping hot water into a sink, lowered my head over the sink and put a towel over my head and the faucet to create something of a steam seal. This helps drain your sinuses so you can feel better and sleep better.
6. Take lemon and honey: Likewise, mom soothed our throats with a spoonful of honey with some lemon juice mixed in. I still think it’s a better remedy than pricey cough syrups.
7. Elevate your head: In bed, keep your head raised. This relieves sinus pressure and aids breathing.
8. Stay awake but rest: When sick, I am tempted to just sleep all the time, but this just makes it harder to sleep at night, and may keep your from getting truly restful sleep. Instead, relax and don’t do anything too strenuous during the day.
9. Don’t watch TV or use the computer before bedtime: This is pretty common sleep advice, but it’s more important to remember when you are sick. With a groggy “sick head,” you may be tempted to just zone out in front of the TV for hours. That may work, but switch it off at least an hour before going to bed.
10. Knit or do a crossword puzzle: If you wake up in the middle of the night, don’t start reading your compelling novel or start watching a movie. Instead, do something relaxing, dull and repetitive.
11. Make a post-illness to-do list: I know I can be stressed out about the work piling up while I am at home sick. The worry can keep me up at night. Relaxing can be as simple as making a to-do list.
12. Keep the room dark: Again, this seems obvious, but many of us sleep with open curtains so the light wakes us up in the morning. Close the curtains when you’re sick, just like I’m closing the curtains on this article.
