Cold and flu season is underway! A good night's sleep can help you shake off sickness but when you have a blocked nose, sore throat or lingering cough, actually falling asleep isn't always easy.
At bedtime the temptation might be to crank up the thermostat and cozy up in a cocoon of warmth. But Judith Ackers bedding specialist from Land of Beds, suggests a different approach.
"Keep your bedroom cool and well-ventilated so your body doesn’t overheat," advises Ackers.
Dr. Hana Patel, NHS GP and Time4Sleep’s resident sleep expert, agrees. “Often, people believe that bedrooms must be warm for optimum sleep, but most doctors recommend an ideal bedroom temperature of around 16-18°C." (Roughly 61 to 64°F.)
"If you have a cold, your bedroom should be on the warmer end of this range to help reduce chills and conserve energy," Dr. Patel says.
Cooler bedrooms help you sleep and breathe, even when ill
“A slightly cooler bedroom is usually best," says Ackers. "Cooler air helps your body regulate temperature while sleeping and can make it easier to breathe if you’re congested."
Night sweats caused by a too-hot room, on the other hand, will disrupt sleep. And if you're awake fighting to cool down, your body can't concentrate on getting better.
“Overheated bedrooms can cause continued restlessness throughout the night," says Dr. Patel, "resulting in delayed and disrupted sleep."
Dr. Patel also notes that continuous use of heating can dry out the air in your bedroom, potentially resulting in a dry throat and itchy eyes. "Using a humidifier can support easier breathing overnight if your heating dries the air in your room," she advises.
Keep cool with breathable bedding
So how exactly do you achieve this cooler sleep sanctuary? The best cooling mattresses can help you enjoy breathable, comfortable sleep year-round but for a quick fix, Ackers recommends rethinking your bedding.
“Lightweight, breathable bedding is best," she says. "Cotton sheets and blankets that wick away moisture are ideal because they keep you comfortable without trapping heat."
Our bedding expert Becky George advises layering your way to cozier sleep this winter, and Ackers agrees. "You can always layer lightly so you can remove a layer if you start sweating,” she explains.
And, of course, you have to fight the impulse to turn up the thermostat before bed. Don't touch the hot water bottle, either. While this warmth might be comfortable when you first climb into bed, you're likely to wake up sweating in the night.
More expert tips to sleep with a cold
Beyond lowering the temperature, Ackers has some advice to help you sleep when you're struggling with a cold or flu.
Ackers recommends staying hydrated to aid recovery but notes you should "avoid drinking too much right before bed." Otherwise, you might find yourself waking up frequently in the night to go to the bathroom.
"Using pillows to prop yourself up slightly can help with congestion caused by blocked sinuses or if coughing is keeping you awake," advises Ackers. If you have an adjustable bed frame, try putting it in zero gravity position.
"Deep breathing can also help to relax your body and help ease you to sleep,” she says (check out some of our favorite breathing exercise for sleep.) Try using a nasal strip if you're struggling to breathe deeply.
When you're under the weather, cleaning is probably at the bottom of your to-do list. However, your mattress can be a (literal) hotbed of germs.
As well as washing your sheets frequently, you might want to give your mattress a quick clean, to bust any lingering germs.
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