Got a cold? Here are tips from a doctor on how to sleep

Virgin Radio

7 Dec 2022, 16:43

There's nothing worse than feeling stuffed up and sorry for yourself and unable to sleep.

It seems like we all know somebody who is feeling under the weather at the moment.

Rest and relaxation is important for recovery, but sleeping with a rotten cold can be hard.

A sleep expert and doctor has shared some essential tips for catching up on sleep.

Sleep expert Dr Lindsay Browning told Metro that you're not imagining it, you really do feel worse at bedtime "Cold symptoms are usually worse at night.

"Congestion can greatly affect our quality of sleep, and if you don’t get enough of it you’ll take longer to fight off the virus, as our immune systems are boosted overnight.’

Her first tip is a classic steam bath.

Simply fill a bowl or the sink with warm water and put your head over it with a towel over the top to capture the steam.

Breathing the steam in will help to clear congested passages.

A hot shower will also help to shift it, if you don't feel like doing the steam bath.

"Make sure to close the bathroom door to create steam," says Dr Browning.

"And a warm bath or shower can also promote sleep because of the drop in temperature when you get out."

It can be tempting to crank up the heating if you're feeling rough, but apparently a cooler room is more conducive to a good night's sleep.

"Making sure the room is cool can help you get some decent shut-eye.

"When you’re sick, you might feel more sensitive to fluctuations in light or temperature,’ says Dr Browning.

Once in bed, sit upright with your head elevated by pillows.

"When we lay down, the mucus can’t drain in the same way as when gravity is helping," says Dr Browning.

"This leads to disturbed breathing or a cough caused by post-nasal drip."

Air purifiers can also be a game changer by removing impurities and dust from the air.

Dr Browning also said to double check any cold and flu medication that you're taking.

The last thing you want to do is dose yourself up with caffeine when you're trying to sleep.

"Medications with caffeine are usually labelled non-drowsy," says Dr Browning.

Avoiding caffeine also means no late night coffees.

It can also seem like a good idea to have a glass of wine to make you sleep, but Dr Browning says it'll just make things worse.

"Caffeine has a half-life of six hours. So six hours after that last cup of coffee, half the caffeine is still in your system."

Lying awake staring at the ceiling is also a bad idea, says Dr Browning.

"If you’re really struggling, get up for a short while to help your body reset. Staying in bed can make you more stressed, and trying to force sleep isn’t helpful."

"Try and remain calm,’ advises Dr Browning. ‘And avoid scrolling through your phone or you might forget to go back to bed!"

Good luck!