A cold or the flu not only causes fatigue, but also leads to uncomfortable symptoms. Constant coughing, sneezing and fever significantly impact your sleep.
Michael Breus, a doctor, sleep expert and author of The Power of When, points out that sleep promotes wound healing. The body will recover significantly when growth hormones are produced when you take a nap. Hormones are directly involved in cell repair and increase T-cell production, thereby helping to kill germs more quickly.
In fact, many cold and flu symptoms actually get worse when we take a nap. They easily cause insomnia or greatly affect the rest of the body. So how to overcome this situation? Here are some tips you can use to improve your sleep when you’re sick.
The secrets to improve your sleep when having the flu or a cold
Adjust the temperature
Temperature is always one of the important factors that help maintain good sleep, whether you’re sick or not.
In order to create the space that is easy to take a nap, everyone should reduce the room temperature. According to Alexandra Kreps, a medical expert and health consultant at Tru Whole Care Medical Center, cool air can help you sleep better and promote REM sleep.
A study published in the Science Advances Magazine in 2017 showed that high temperatures reduce sleep quality. According to experts the most ideal sleep temperature is in the range of 16-19 ° C.
Clean the pillowcase
People who are sick get a lot of sweat, so their bedding often contains many bacteria. To deal with this situation and to avoid spreading the disease to others, everyone should clean their blankets periodically.
Washing blankets at least once a week is very important to remove any remaining bacteria or viruses. Kreps says that people with allergies or asthma need to have sex more often.
Use a humidifier
A humidifier helps moisturize the air, reduce breathing irritation and prevent dry throat, which can lead to unpleasant coughs at night.
According to a study published in the Journal of the American Academy of Sciences, low humidity lowers the immune system’s ability to fight influenza. Dr. Breus said the device is especially useful for people with health problems that cause a dry cough.
Use an air purifier
A humidifier is not the only tool you can use to improve the air in your bedroom.
The HEPA filter in the air purifier enhances the quality of sleep by sucking in allergens, sneezing, stuffy nose like dust, feathers, and mold. In addition, when an infected person coughs or sneezes, they can get bacteria into the air. According to Dr. Breus, HEPA filters are capable of cleaning up the environment containing these nasty germs.
Adjust your sleep position
People can easily achieve a good night’s sleep by adjusting their naps. When you lie down in the traditional way, mucus accumulates in the lungs and airways, thereby causing a cough in the middle of the night.
According to Dr. Breus, the easiest way to overcome this problem is to have a pillow, upper body lift. Once the breathing process is not hindered, you will feel comfortable and quickly fall asleep.
Many people have the habit of doubling the dose of cold medicine to take a nap easier when they are sick. In fact, doing this not only adversely affects sleep but can also lead to some serious side effects.
Breus explained that over-the-counter cold medicines contain a lot of active ingredients, even acetaminophen pain relievers. So, if you arbitrarily increase the dose of cold and cough medicine, you will unknowingly abuse acetaminophen. According to Harvard Health Publishing, this practice can cause liver damage.
Take magnesium supplement
Not only does it help control blood sugar, regulate blood pressure, magnesium also helps improve sleep and is beneficial for the immune system. According to a study published in the Journal of Science and Medicine in 2012, using this supplement helps increase sleep time and sleep quality significantly in elderly people with insomnia.
The American Academy of Health recommends that people discuss with their doctor before taking a magnesium supplement as it may interact with certain antibiotics and medications.