As flu cases climb across the UK and winter illnesses sweep the country, a GP has revealed how to conquer the hardest part of being ill – trying to fall asleep.
Dr Tim Mercer, the NHS GP Partner & GP Trainer with Opera Beds, has opened up on his top tips for sleeping when you’re congested, feverish and overall feeling rotten.
He said: “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.”
His top tip for getting to sleep when you’re sick is to use a similar trick that NASA astronauts use.
This involves elevating the head and legs to just above the heart level so the spine is 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 while sleeping in this position.
There are other ways to improve your quality of sleep that don’t involve this method however. Dr Mercer also recommends side sleeping – specifically on your left side – to alleviate congestion.
This prevents a sore neck and mucus from building up at the back of your throat when sleeping.
Before you climb into bed Dr Mercer recommends taking a hot shower or bath which will not only relax you but help to ease congested airways with the steam.
The final way you can help yourself drift off to sleep while battling a winter illness is to make sure the clothes you wear to bed are light and breathable.
Cotton pyjamas are best, whereas heavy or restrictive fabrics can 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, which can aid in recovery.
