When battling a cold or flu, sleep can be a key aid to your recovery. But symptoms like coughs and congestion may disrupt your rest.
Dr Tim Mercer, an NHS GP Partner and Trainer collaborating with Opera Beds, has come up with five tips to help you rest when under the weather – including one used by NASA. Dr Mercer says: “Sleep is essential for recovery when battling the flu.
“Quality rest allows your body to allocate energy towards immune function, accelerating the fight against the virus. During sleep, your body produces cytokines-proteins that combat inflammation and infection-making it an essential tool for recovery.
“Sleeping with flu symptoms such as a runny nose, sore throat, and fever can feel impossible. But there are simple methods you can follow to promote a better night’s sleep.”
He emphasises the importance of prioritising sleep, hydration, and nourishing foods to combat the flu naturally, advising to seek professional help if symptoms worsen after a week. In his pursuit to aid those suffering, he has suggested five tips for boosting sleep when feeling unwell, reports Surrey Live.
NASA’S sleeping position
NASA uses this position to relieve pressure on the body. The head and legs are elevated to just above the heart level, so the spine is neutrally aligned.
Raising the head slightly allows the airways to open up and take in more oxygen while you sleep. Many people with respiratory conditions can benefit from sleeping in this position.
Sleeping on your side
If you cannot elevate your body to the anti-gravity position, try lying on your side, particularly the left side, to help open the airways and improve breathing when you are congested. This prevents a sore neck and mucus from building up at the back of your throat when sleeping.
Food and drinks
Use mint – one of nature’s friendliest plants to humankind – as it tricks the brain into thinking your airways are more open than they are, with no side effects! Try a mint tea, a cold-and-flu-containing menthol, or strong mint-boiled sweets.
Time your cold and flu drink (containing paracetamol) so that it’ll kick in when you need it most – as you’re trying to fall asleep. Remember to drink lots of water to combat dehydration and consume foods high in vitamin C (like oranges, kiwis, and bell peppers) or zinc (such as nuts and seeds) to support immune function.
Hot shower or bath
A hot shower before bed can be highly beneficial for sleep, particularly when you’re dealing with a respiratory illness or allergy symptoms. The steam helps to ease congested airways, while the warmth relaxes sore muscles and can lower blood pressure.
Additionally, a hot shower before bedtime can reduce your core body temperature, signalling to your internal clock that it’s time to sleep.
Bedtime comfort and hygiene
Choose light, breathable clothing such as cotton pyjamas and avoid heavy or restrictive fabrics that might trap heat and make you overheat, especially if you’re prone to fever or night sweats. Try to wash your bedding regularly when you’re unwell as it can harbour sweat and germs.
Fresh, clean bedding supports hygiene and also contributes to a sense of comfort and well-being. This can help aid in recovery.