Sick? How To Get A Good Night’s Sleep | Compare The Market

News: Sick? How To Get A Good Night’s Sleep | comparethemarket.com.au

 
 
 
 
 

While we’re moving out of the winter cold and flu season and into the spring allergies season, getting sleep during these times can be near impossible with a stuffy nose or raging fever. Although, there’s a few tried and tested tricks than can make your cold a  little more restful without using pseudoephedrine-based medications, which are a last resort for some.

Coughs and colds tend to either produce lots of phlegm or dry out your throat with continual coughing. Removing these symptoms can assist in helping you nod off, and there’s a few ways you can go about this naturally, with Dr Susan Zafarlotfi giving a few handy tips.

 Resting lady

Keep Hydrated

Drinking plenty of water helps keep your airways moist, so phlegm can clear from your chest easily and prevent inflammation from coughing. This also involves making sure you replace the salts lost through sweating and shivering, so keep an electrolyte drink in your fridge for the sick days ahead. Drinking a hot tea before bedtime helps loosen congestion too, so help yourself to a herbal tea that will help you unwind. Be sure to avoid anything caffeinated, which may keep you up.

 

Steam Baths

Nasal congestion forces us to breathe through our mouth, which makes for a bumpy ride to slumber. A steam bath will keep your airways moist and loosen up any nasal or chest congestion. A steam bath lets you inhale steam and moisten airways by their placing your head in a towel over a bowl of freshly boiled water. Also, having a humidifier can moisten the air in your bedroom and ease your breathing while you sleep. Just remember that it needs regular cleaning and fresh water or nasty bacteria could become airborne.


Sleep Techniques

Doctors and psychologists use a popular technique that teaches patients to relax their bodies so they can achieve more restful sleep. It’s a bit like meditation, but backed up with some Relaxserious science. It’s called progressive muscle relaxation (PMR) and can help you relax and get comfortable before bed time. In PMR exercises you tense up particular muscles and then relax them, Sickness can make us feel anxious or stressed because we can’t control our illness, so taking time to focus on your body and its reaction to stress is a valuable lesson to learn.

It takes time for your body to learn this technique, but your ability to relax and focus on sleep increases over time, so don’t wait until you are sick to learn this valuable skill. There are many approaches to this therapy, so do some research and find out which works best for you, but Jacobsen’s PMR is used most by physical therapists.

 

Light Exercise

A workout is probably the last activity on your mind, but some light exercise is beneficial if you’re feeling up to it. A short walk or a half hour light weights sessions can get the blood pumping and a slight increase in body temperature is good for fighting a virus, but if you’re feeling fatigued or drained, it’s best to stay in and watch a movie instead.

 

Use medication wisely

It’s always tempting to reach for the meds, but this isn’t always the best approach.  If you must take a medicine for symptoms, opt for single products – such as a pain killer like paracetamol; a decongestant, or a cough medicine – rather than a combination cold pill. “Taking a sleeping aid or flu medication can make it harder to rise in the morning and they should never be mixed.” Dr Zafarlotfi advised.  “Sometimes patients can double up on medications, which can be risky with pseudoephedrine-based cold and flu medication.” Read the labels of any medicines you do take, and make certain there is no crossover in ingredients.

While we’re moving out of the winter cold and flu season and into the spring allergies season, getting sleep during these times can be near impossible with a stuffy nose or raging fever. Although, there’s a few tried and tested tricks than can make your cold a  little more restful without using pseudoephedrine-based medications, which are a last resort for some.

Coughs and colds tend to either produce lots of phlegm or dry out your throat with continual coughing. Removing these symptoms can assist in helping you nod off, and there’s a few ways you can go about this naturally, with Dr Susan Zafarlotfi giving a few handy tips.

 

Author comparethemarket.com.au

Launched in September of 2012, Comparethemarket.com.au – operated by Compare the Market Pty Ltd (CTM) – has teamed up with a range of Australia’s insurance providers so you can compare some of the latest deals, in one place, side-by-side. The team behind comparethemarket.com.au have experience in insurance, comparison, customer service and digital. If this was a stuffy corporate monologue, we’d tell you that we’re a bunch of subject matter experts specialising in User Experience, Customer Insights & Online Strategies. But to be honest, it’s just as accurate (and a whole lot easier) to say that we’re a bunch of people who want to make your experience with online comparison better. We pride ourselves on the fact that we’re forward-thinking, that we share an entrepreneurial spirit, and the fact that we like to have a bit of a laugh too. We’re all a bit too addicted to chocolate, but no one’s perfect, really.

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