Sleep expert reveals how to prioritise rest this winter
When winter colds and flu strike, sleep can quickly become the first casualty. Blocked noses, aching muscles and restless nights often go hand in hand — just when your body needs rest the most. But according to a sleep specialist, a few simple tweaks to your nightly routine and bedroom setup could make all the difference.
Ashley Hainsworth, a sleep expert from Bed Kingdom, says quality sleep plays a vital role in recovery, helping the immune system do its job more effectively. ***“Sleep supports immune function and antibody production,” ***he explains. ***“Unfortunately, cold and flu symptoms often disrupt rest, s…
Sleep expert reveals how to prioritise rest this winter
When winter colds and flu strike, sleep can quickly become the first casualty. Blocked noses, aching muscles and restless nights often go hand in hand — just when your body needs rest the most. But according to a sleep specialist, a few simple tweaks to your nightly routine and bedroom setup could make all the difference.
Ashley Hainsworth, a sleep expert from Bed Kingdom, says quality sleep plays a vital role in recovery, helping the immune system do its job more effectively. ***“Sleep supports immune function and antibody production,” ***he explains. “Unfortunately, cold and flu symptoms often disrupt rest, so small adjustments to how and where we sleep can have a big impact.”
One of the most effective changes is elevating the head while sleeping. Propping yourself up with extra pillows helps congestion drain more easily and can reduce coughing fits that jolt you awake during the night. It’s a simple fix, but one many people overlook.
Temperature is another key factor. Experts generally recommend keeping bedrooms slightly cooler than the rest of the house — ideally between 16 and 18 degrees — but this can feel uncomfortable if you’re running a fever. Hainsworth suggests layering bedding so it’s easy to adjust during the night as your body temperature fluctuates.
Dry winter air can also worsen symptoms, irritating nasal passages and sore throats. Using a humidifier can add moisture back into the air, helping to ease congestion, calm coughing and soothe discomfort. Positioning it a few feet from the bed allows it to work effectively without feeling overwhelming.
A warm shower before bedtime may also help prepare the body for sleep. Steam can temporarily relieve congestion, while the warmth relaxes tired, aching muscles. As your body cools down afterwards, it naturally signals to the brain that it’s time to rest — making it easier to drift off.
Creating a calm, distraction-free environment is especially important when you’re unwell. Blackout curtains, fewer electronics near the bed and even earplugs can help reduce disturbances. “When your body is fighting infection, it needs to focus on recovery,” Hainsworth says. “Minimising disruption helps you get the deeper rest you need.”
The advice aligns with NHS guidance, which highlights rest and sleep as two of the most important self-care measures for recovering from flu. The health service also recommends keeping warm, drinking plenty of fluids to prevent dehydration, and using paracetamol or ibuprofen to ease aches, pains and fever that might otherwise interfere with sleep.
Sleep position can also influence how well you rest. Side sleeping is often most effective for cold and flu sufferers, as it helps prevent postnasal drip from triggering coughing during the night. Sleeping flat on your back, particularly when congested, can make symptoms feel worse.
Finally, Hainsworth urges caution with evening medications. Many over-the-counter cold and flu remedies contain stimulants that can quietly sabotage sleep. ***“Always check the ingredients,” ***he advises. “Some decongestants include pseudoephedrine, which can disrupt sleep if taken too close to bedtime.”
With cold and flu season in full swing, these small but thoughtful changes could help turn restless nights into more restorative sleep — giving your body the best possible chance to recover.