Alongside the shorter and darker days, the dreaded cold and flu season makes its annual appearance and there’s no hiding from it!
At The Sleep Charity, we know that maintaining good sleep is essential to keeping our bodies healthy and our immune systems strong, especially at this time of year. Unfortunately, the symptoms that come with colds and flu – congestion, coughing, sore throats, and general discomfort – can make quality rest difficult to come by. But never fear, with the right strategies, it’s possible to protect your sleep and give your immune system the best chance at fighting off infections.
Why is Sleep So Important During Cold and Flu Season?
During the cold and flu season, our immune systems are working in overdrive to ward off nasty bugs and germs, and quality sleep is one of our body’s most powerful defences. When we sleep, our immune system releases proteins called cytokines, which play a crucial role in fighting inflammation and infections. A well-rested body is better prepared to fight off germs, and if we do get sick, we’re more likely to recover faster with proper rest.
Yet, anyone who has suffered from the common cold or flu will know symptoms like congestion and sore throats disrupt sleep, creating a vicious cycle. Lack of sleep weakens the immune system, making it harder to recover, while symptoms worsen with inadequate rest. It’s a lose-lose situation.
Common Symptoms that Affect Sleep
- Congestion – a blocked nose can make it hard to breathe comfortably, especially when lying down.
- Sore Throat and Cough – persistent coughing and throat irritation can be especially disruptive to sleep, preventing the body from entering the deeper sleep cycles needed for immune function.
- Body Aches and Chills – fevers, chills, and muscle aches, common with the flu, can make getting comfortable in bed difficult.
- Headaches and Sinus Pressure – headaches caused by sinus congestion can also contribute to overall discomfort, making sleep elusive.
We all know how it feels to be under the weather and wanting to recover as fast as possible – while these symptoms might feel relentless, there are many ways to reduce their impact on sleep:
Adjust Your Sleeping Position for Better Breathing
Sleeping slightly elevated can help relieve nasal congestion. Try propping yourself up with pillows or use an adjustable bed if you have one. This allows mucus to drain more easily and helps open your nasal passages, allowing for better airflow.
Stay Hydrated
Drinking plenty of fluids is important for loosening mucus and staying hydrated, both of which support a healthy immune response. Herbal teas, warm water with honey and lemon, and broths are excellent options, but be cautious about drinking too much before bed to avoid frequent trips to the bathroom.
Use a Humidifier
Dry winter air and central heating can irritate the nose and throat, especially if you’re already congested. Adding moisture to the air with a humidifier can ease congestion, soothe a sore throat, and even reduce coughing.
Avoid Heavy Meals and Stimulants Close to Bedtime
While it’s tempting to indulge in comfort food, eating heavy or spicy meals before bed can worsen symptoms of acid reflux, which can exacerbate a sore throat or cough. Similarly, avoid caffeine in the late afternoon and evening to prevent added sleep disruption (check any medication for caffeine consumption). You might feel a hot-toddy or alcohol will lessen the symptoms and help you get to sleep quicker however, it messes with your sleep patterns, leaves you dehydrated in the night and running for the bathroom more frequently.
Create a Relaxing Bedtime Routine
Incorporating a relaxing routine before bed can be especially helpful during cold and flu season. Try a warm bath, which can help relieve body aches, or use essential oils like eucalyptus or peppermint in a diffuser to clear the sinuses. Practising mindfulness or deep breathing can also help your body relax, setting the stage for restful sleep.
Rest Even if You Can’t Sleep
If you’re unable to fall asleep, aim to rest as much as possible. Staying in a relaxed state, reading a book, or listening to gentle music can still give your body some of the benefits of rest and contribute to a sense of calm. Pay attention to early signs of fatigue and allow yourself extra time to rest. When sick, your body may need more sleep than usual, so it’s okay to take naps or go to bed earlier. Listen to your body and avoid pushing through if you feel run down.
Establish Sleep Hygiene Habits for a Healthier Winter
A good sleep routine shouldn’t change with the seasons, but cold and flu season serves as a reminder of why good habits matter. It might be tempting to snuggle up in bed with your phone, laptop or watching a film but making the bedroom a screen-free zone will help you get to sleep quicker. Having a set sleep schedule by going to bed and waking up at the same time every day supports your natural sleep-wake cycle and helps regulate your immune function.
Head to Bed to Hibernate
The bedroom environment plays an essential part in a good night’s sleep – a comfortable sleep environment should be cool, quiet, and dark. Clean bedding and minimal distractions can make a huge difference in your quality of sleep, especially when you’re not feeling well.
Never underestimate the importance of a good bed – as our partners, Bed Advice UK, know only too well. A comfortable, supportive bed is an essential to achieving quality sleep, especially during cold and flu season when our bodies need optimal rest. A well-chosen mattress and pillows that suit your sleep position and body type can significantly reduce discomfort, alleviate pressure points, and promote better spinal alignment, all of which are essential for deep, restorative sleep.
Investing in a quality bed also means fewer disturbances during the night from tossing and turning. At The Sleep Charity and Bed Advice UK, we always emphasise that a good bed is more than just a piece of furniture – it’s a key element in maintaining long-term health and wellbeing, especially when your body needs extra support.
Now is the time to prioritise sleep and give our immune systems the strength they need to keep us healthy. By making small adjustments to your sleep environment, routine, and habits, you can protect your sleep and health this winter. At Bed Advice UK and The Sleep Charity, we are here to support you in creating a healthier, more restful sleep experience every season.
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