1/ Force on hydration
In normal times, it is essential to stay hydrated with about a liter and a half of liquids a day. In the event of a cold or Covid, this quota must be increased. The ideal is to switch to two liters, to two and a half liters. Indeed, good hydration helps to fluidify the exchanges in the body.
You can hydrate yourself with both still and sparkling water, or with herbal teas, soups, water flavored with mint or lemon, for example.
Beware of coffee or tea, they contain stimulants that could prevent you from falling asleep. Be careful to hydrate yourself during the day rather than before going to bed so as not to be awakened by the urge to urinate.
2/ Humidify the air in your bedroom
To sleep better when you have a stuffy nose, the air must be sufficiently humid. That is to say with a rate of 40 to 60% humidity. You can check this rate using a hydrometer. This reflex is very important not to accentuate the dryness of the throat resulting from breathing through the mouth.
3/ A room at 18°C
In case of a cold, it is important not to increase the heating. The ideal temperature is 18°C to limit the risk of bacteria proliferation. If you are cold, wear socks that will keep your feet warm and promote good blood circulation.
4/ Ventilate your bedroom regularly during the day
The more you air out, the more bacteria you eliminate. So do not hesitate to open the windows several times a day. You will lie down in a healthy environment conducive to sleep. Airing out isn’t going to make you sicker.
5/ Perform an inhalation before sleeping
Inhalation will dilate the airways and allow you to sleep better. Be careful not to go out after because with dilated pathways, bacteria can enter the body more easily. So we do it just before bedtime. The user manual is simple. Pour a few drops of peppermint, eucalyptus or ravintsara into a bowl of boiling water. Wrap your head in a towel and breathe in the steam that rises above the bowl.
6/ Dine light and liquid
The dinner must be light to avoid a big digestive work which would add to the consequences of the viral infection. Chicken broth, or homemade vegetable soup are a good base. You can add fruits, vegetables or dairy according to your appetite.
7 / Tilt your mattress
Sleeping lying down when your nose is stuffy makes the discomfort worse. Raise your mattress so as to keep your chest tilted and thus release the pressure on the sinuses.
Read also:
- How to calm a coughing fit?
- Cold or Covid-19, how to tell the difference?
- Sinusitis: what symptoms, how to treat it?
