You Need Enough Sleep to Get Over a Cold

Getting sick is never fun. Whether it’s a cold, flu, or any other ailment, being under the weather can be a frustrating and uncomfortable experience. While there are various treatments and remedies available to alleviate symptoms, one of the most critical factors in recovering from illness is often overlooked: getting enough sleep. In this article, we’ll explore why sleep is essential to getting over a cold and how to make sure you’re getting the rest you need.

The Science of Sleep and Recovery

When you’re sick, your body is working hard to fight off the infection. This process requires energy and resources, which are often in short supply when you’re feeling under the weather. This is where sleep comes in: it provides the rest and recovery your body needs to heal itself.

Research has shown that sleep is essential to immune function. When you’re asleep, your body produces cytokines, which are proteins that help fight off infection and inflammation. Without enough sleep, your body may not be able to produce enough cytokines to fight off the infection effectively. Additionally, sleep helps regulate the stress hormone cortisol, which can suppress the immune system if levels are too high.

How Much Sleep Do You Need?

The amount of sleep you need to recover from a cold can vary depending on the severity of your illness and your individual needs. In general, adults should aim for 7-9 hours of sleep per night, while children and teenagers may need more.

When you’re sick, you may need even more sleep than usual. Listen to your body and try to get as much rest as possible. If you’re having trouble sleeping due to congestion or other symptoms, consider using a humidifier, saline nasal spray, or other remedies to help ease your symptoms.

Tips for Getting Enough Sleep When You’re Sick

Getting enough sleep can be a challenge when you’re feeling unwell. Here are some tips to help you get the rest you need:

1. Create a Comfortable Sleeping Environment

Make sure your bedroom is cool, dark, and quiet. Use comfortable bedding and pillows to help you relax.

2. Stick to a Sleep Schedule

Try to go to bed and wake up at the same time every day, even if you’re feeling sick. This can help regulate your body’s natural sleep-wake cycle.

3. Avoid Stimulants

Avoid caffeine, nicotine, and alcohol, which can disrupt sleep and make it harder to rest.

4. Use Relaxation Techniques

Try deep breathing, meditation, or other relaxation techniques to help you fall asleep and stay asleep.

5. Consider Medications

If you’re having trouble sleeping, talk to your doctor about over-the-counter or prescription medications that may help.


Sleep is an essential component of recovery when you’re sick. By getting enough rest, you can help your body fight off infection and inflammation, and speed up the healing process. If you’re feeling unwell, make sure to prioritize sleep and create a comfortable sleeping environment to help you get the rest you need.


Can lack sleep make a cold worse?

Yes, lack of sleep can weaken your immune system and make it harder for your body to fight off infections like the common cold.

Should you stay home and rest when you have a cold?

Yes, staying home and getting plenty of rest is essential to recover from a cold and prevent the spread of illness to others.

How can I sleep better when I have a cold?

Try using a humidifier, saline nasal spray, or other remedies to ease your symptoms. Create a comfortable sleeping environment, stick to a sleep schedule, and consider relaxation techniques or medication if necessary.

Is it okay to exercise when you have a cold?

It’s generally okay to exercise when you have a mild cold, but you should listen to your body and avoid pushing yourself too hard. If you have a fever, chest congestion, or other severe symptoms, it’s best to rest until you’re feeling better.

How long does it take to recover from a cold?

Recovery time can vary depending on the severity of your illness and your individual health. Most people recover from a cold within 7-10 days, but some symptoms like coughing and fatigue can last longer. If your symptoms persist or worsen, consult with your doctor.

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