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7 Tips For Getting a Good Night’s Sleep When You’re Sick

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Good shut-eye is rare when you’re not feeling well. Try these tips to get a good night’s sleep even if you’re feeling under the weather.

Whether you’re trying to recover from an illness or just be on your “A” game at work or school, sleep really works wonders. When you get a proper night’s rest, which is about seven to nine hours for most adults, the body can go deeper into repair mode. This process is even more important when you’re sick and low on energy. So use these seven tips for stocking up on sleep, so you’ll wake up feeling refreshed and replenished.

Tips For Getting Good Sleep When You’re Sick

Go to bed as early as possible.

This may sound obvious, but the earlier you go to bed, the more sleep you will be able to get in a given night. Laying on the couch and Netflixing, while restful, doesn’t count. Set an early bedtime for yourself, peel yourself off the sofa and turn out the lights immediately once you’re settled into bed.

Take Theraflu to provide relief.

Cold and flu symptoms — from coughing and sneezing to a runny nose and sore throat — are uncomfortable and not conducive to falling asleep. Counteract these disruptions by taking an over the counter medicine like Theraflu, which gives you powerful symptom relief. Theraflu PowerPods Nighttime Severe Cold are perfect if you have a single-serve brewing machine. Simply brew the pod, which contains powerful ingredients like acetaminophen (pain reliever), and diphenhydramine HCl (an antihistamine and cough suppressant), which can both help ease your symptoms while you sleep.

Unplug at least an hour before hitting the hay.

If you’re double-tapping, scrolling and swiping right, you can’t expect to catch any zzz’s. Not only is your mind still working, but smartphone and tablet displays also emit disruptive blue light that can suppress the production of melatonin, a hormone that helps your body know it’s time to sleep. Put devices down at least an hour or more before bed. Best to leave them outside of your bedroom so you won’t be tempted to keep checking them.

Eat light before bed so you’re not tossing and turning.

If you have a heavy dinner too close to bedtime, your stomach may still be working to digest it, regardless of whether you’re ready to sleep or not. In order to prevent this from happening, stick to a light supper and eat on the earlier side.

Create an optimal environment for sleeping.

Your bedroom should be like a cave — dark and cool. When you are ready to turn in for the night, switch the lights completely off. It may even help to sleep on dark sheets. The room temperature should be somewhere in the 60s for restful slumber.

Use white noise to block out disruptions.

Certain sounds can help you get to sleep faster by drowning out disturbances and conversation around you. Download an app or use a music streaming service to play white noise while you sleep. See what works best for you — ocean sounds, rain, crickets chirping, etc.

Turn on a humidifier.

Dry air is a known eye, nose and throat irritant that can make cold and flu symptoms worse. With a humidifier, you can monitor the air quality in your bedroom and add moisture back into the air if it is lacking. That way, your sickness won’t get any worse, and you won’t lose additional sleep by having to deal with extra discomfort.