How to Sleep Effectively When You Have the Flu

The flu can be a real nightmare. It can make you feel incredibly awful and it seems like all you want to do is crawl into bed and sleep for days on end. Unfortunately, when you have the flu, sleeping isn’t always as easy as it sounds. Coughing, congestion, feverish chills – these symptoms can keep anyone awake at night. But don’t worry; here are some tips that could help.

Avoid Stimulants Before Bedtime

Most people know caffeine is a stimulant that keeps them awake; what they might not realize is how long its effects last in their body. Try to avoid drinking coffee, soda or tea after 4 p.m., so your body has time to process the caffeine before bedtime. Nicotine also acts as a stimulant that’s best avoided before going to bed.


  • Stop drinking coffee earlier in the day.
  • If possible avoid cigarette smoking.

Create an Ideal Sleep Environment

Your bedroom should be cool and dark because light interferes with sleep by suppressing melatonin levels which regulate sleep cycles.
Invest in comfortable bedding materials such as pillows or blankets made of natural fibers like cotton or wool which are breathable for temperature regulation during sleep.
Try using earplugs against noise pollution if your room faces busy streets or noisy neighbors.


  • Sleep with an eye mask if necessary.
  • Maintain comfortable room temperatures between 60-67 degrees Fahrenheit (15-19 ºC)
  • Breathe out of one nostril: block off one nostril then inhale deeply through the other nostril hold for three seconds then exhale slowly through the same nostril. Repeat on the other side, this helps alleviate congestion and promote relaxation.

Drink Tea Before Bedtime

Some teas like chamomile or peppermint have properties that help to relax the muscles and calm nerves thereby promoting sleep.
Peppermint tea also has antiviral properties that could improve flu symptoms especially nasal congestion.
Warm liquids can also be soothing for a sore throat.


  • Avoid drinks containing caffeine such as coffee or black tea close to bedtime.
  • Add honey if desired to make it sweeter which could soothe coughs.

Meditate Before Sleep Time

Meditation is a practice of quieting your mind by focusing on your breath or an image; this promotes relaxation needed for good sleep. A few minutes spent meditating before going to bed may help with insomnia associated with flu symptoms.


  • Sit down comfortably in a peaceful environment, try playing calming background music if necessary.

  • Breathe slowly and focus on inhaling deeply into the belly then exhale slowly from there too while keeping eyes closed.

In Conclusion…Sleep Well!

Getting enough rest is crucial when recovering from flu-affected illnesses. When you are well-rested, you become better equipped at fighting infections because of improved immunity levels produced during sleep cycles.
Follow these tips for getting quality sleep even when sick so you wake up feeling rejuvenated every morning!