Getting a good night’s sleep is one of the healthiest things you can do when you’re fighting the flu or a cold. Sadly, it can be difficult to get a good night’s sleep sometimes, especially if you have nasal congestion or post-nasal drip from a cold or the flu. Due to the coughing and breathing difficulties they cause, these symptoms have the biggest impact on sleep.
A good night’s sleep can be difficult to come by, but it’s essential to feeling better and getting relief from flu symptoms. Here are eight suggestions for getting a good night’s sleep while you have the flu.
Stack Your Pillows
Lying down can cause mucus to accumulate in the throat, which can cause coughing fits and restless nights.
However, this does not obligate you to do so. Simply stack your pillows to lift your head a little. Your throat’s mucus buildup may be reduced as a result.
Using too many pillows can cause neck pain and discomfort. Your head can probably be raised high enough with just two standard pillows.
Drink a Warm Beverage
Prior to going to bed, a warm, steamy beverage may help to relieve a sore throat and ease congestion.
Decaffeinated tea with honey is a great choice. Ginger tea, peppermint tea, and chamomile tea are also excellent choices. You may be able to unwind, breathe more easily, or fight infections thanks to the properties of all of them.
If you’d prefer to stay away from tea, you can also sip on:
- Hot water with lemon juice and honey
- Hot soup
- Low-sodium broth
Aim to consume a warm beverage 60 to 90 minutes before bedtime. You might have nighttime awakenings for bathroom trips if you consume liquids too close to bedtime.
Use a Saline Nasal Rinse
A 2015 study found that using a sinus flush, also known as a saline nasal rinse, may help clear mucus and germs while also easing breathing congestion.
Using salt water, or saline, to rinse your nasal passages is known as a saline rinse. It’s important to only use sterile, distilled, or water that has been previously boiled. Hazardous infection-causing organisms could be present in tap water.
Saline rinses may be used with a:
- Neti pot
- Squeeze bottle
- Nasal bulb
To use a saline rinse, the Food and Drug Administration (FDA)Trusted Source recommends the following steps:
- Start by leaning over a sink. To prevent the solution from dripping into your mouth, tilt your head sideways while attempting to maintain a level chin and forehead.
- Put the spout of the saline-filled squeeze bottle, neti pot, or nasal bulb into your upper nostril. This will enable the solution to exit your lower nostril.
- Then do it again. Place the saline solution in your other nostril while tilting your head in the opposite direction.
Nasal rinses are not advised by the FDA for kids younger than 2 years old unless a pediatrician does.
Take a Hot Shower
When you take a hot shower, the steam may help thin out and drain the mucus in your sinuses, which can ease breathing. Another excellent way to unwind before bed is to take a warm shower.
Make sure the water is warm enough to comfortably sit in. To allow the steam to build up, keep the bathroom door closed.
Use aromatherapy shower tablets with peppermint or eucalyptus oil for a relaxing, spa-like experience. These ingredients’ cooling properties may help you feel less congested when inhaled.
Take Cough Medicine
Coughing due to a common cold can keep you up all night and leave you feeling exhausted. A cough suppressant sold over-the-counter (OTC) may offer some momentary relief.
A expectorant might be useful if you have mucus. This type of medicine loosens mucus in your lungs so it’s easier to cough out. Expectorant cough medicines include Mucinex and Mucinex DM, for instance.
Antitussives, which stop the cough reflex, are an additional choice. Antitussives may provide the best relief at night. A common antitussive cough drug is Robitussin DM.
Decongestants, analgesics, and antihistamines are all components of some cough medicines. It is best to refrain from taking other medications at the same time as your cough medicine due to the presence of these ingredients, which can be harmful when taken in higher doses.
Use a Vapor Rub
The neck and chest are treated with a medicated cream called a vapor rub. It often contains ingredients like:
- Eucalyptus oil. Eucalyptus oil’s primary ingredient, cineole, has the ability to dislodge thick, clingy mucus.
- Menthol. The cooling effect of menthol could make breathing seem easier.
- Camphor. Camphor may suppress coughing and thin mucus.
Despite the fact that these ingredients won’t cure your cold, they might make it easier for you to breathe and relax while you’re sleeping.
Only apply vapor rub to your chest and throat area. Don’t use it inside your nose, as it can be absorbed into your body through the membranes inside your nasal passages.
Some people may experience skin irritation from vapor rub. Test new products on a small area of skin before using them on your entire body.
Avoid Alcohol
While drinking alcohol before bed can make you sleepy, it’s best to avoid it. Alcohol consumption may interfere with your ability to get a good night’s sleep.
And alcohol has a diuretic effect. Your kidneys can no longer overproduce urine because it suppresses the antidiuretic hormone. You’ll probably urinate more frequently when this happens.
Dehydration may result from this, which will hinder your body’s ability to heal. Avoid alcohol and consume plenty of water to maintain your hydration.
Use a Humidifier
Your sinuses may become irritated by dry air, potentially making your symptoms worse. By introducing moisture to the air, a humidifier may be of assistance.
Research from 2017 indicates that humidifiers haven’t reliably helped treat colds. But the added moisture in the air could help you breathe better.
In a humidifier, only ever use purified or distilled water. To stop the development of bacteria and mold, change the water daily and keep it clean frequently.
Conclusion
In order to avoid getting sick in the future, let each cold or respiratory infection you get serve as motivation. That means maintaining fundamental health practices, such as eating well, exercising frequently, washing your hands frequently, and making sure you get enough sleep on a regular basis, in order to keep your immune system strong.
