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The winter chill has arrived, and while we may relish the need for cosy pyjamas and extra blankets, the season also comes with its share of challenges… like colds and flu. When you’re sick, sleeping with a stuffy nose can feel like an impossible task.
But help is at hand. Dale Harley, Marketing Executive at Restonic SA says there are some key sleep strategies that can help you sleep better as your body heals.
Pillow placement
While it may be tempting to stack pillows to raise your head, this can lead to your head flopping forward, narrowing your airways and making it harder to breathe. Try using a foam wedge that lifts your upper body and helps the nasal packages drain. If you don’t have a wedge, layer pillows to form a triangular shape under your shoulders, neck and head.
If you wake up with one side of your nose blocked, try switching positions. Lying on your back may make a postnasal drip worse, so try sleeping on your side instead.
Add a humidifier
Frequent nose blowing can lead to dryness that will keep you uncomfortable all night. By introducing a cool-mist humidifier, you will not only add some moisture back into your sleep space, but it will also help decrease irritation and inflammation, helping you rest more easily.
Layer up
Resist the temptation to turn up the heat with electric blankets and heaters. Instead, Harley suggests adding light blankets in layers, as “these can easily be removed or replaced as your body regulates its temperature throughout the night”.
Choose a soothing drink before bed
Staying hydrated can help with allergies and nasal congestion. Having a drink that helps to soothe a sore throat, such as rooibos tea with fresh lemon and ginger before bed can help you sleep more peacefully.
Avoid alcohol until you’re feeling better
Alcohol may help you fall asleep, but it can cause your sinuses to swell, which makes you feel more congested. Instead, stick with prescribed medicines suggested by your doctor or pharmacist and celebrate with a nightcap once you’re in the clear.
Stick to your sleep schedule
While rest is vital while recovering from illness, forcing yourself to sleep outside of your regular schedule may mess with your routine for weeks afterwards. “Having a sleep schedule ensures you get consistent rest,” says Harley. This, in turn, can make you more resistant to illnesses. Listen to your body and trust your gut, but try to go to bed and wake up as you usually would, even if your cold medication makes you feel a bit sleepy.
Ensure your bed gives you the support you need
“It’s always important to get quality sleep – it’s what powers up our batteries and helps us heal after illness. The quality of your sleep can be negatively affected by sleeping on an uncomfortable mattress or one that no longer offers enough support,” says Harley. “Most mattresses have a lifespan of seven to 10 years. If you suspect your mattress is past its best, consider investing in a new one.”
For more sleep info and advice, visit the Restonic SA website.