Sleep and immunity are tightly connected, and getting adequate sleep is one of the best ways to prevent illness, speed recovery from infection and respond well to vaccinations. Adults need 7 -8 hours of sleep per night; less than that significantly increases one’s risk of infection, obesity, heart disease, and other health problems.

If you do contract COVID-19, let your body rest, and try to get as much sleep as possible to speed your recovery. Sleeping can be more difficult when you are ill due to respiratory tract congestion and irritation. The following tips can help:

For nasal congestion and cough:

Elevate the head of your bed and sleep next to a humidifier.
Use Afrin nasal spray at night (note: don’t use Afrin for more than 3 nights as your congestion may worsen when used for long periods of time)

For body aches/muscle pains:

Before bed, take a warm bath and a pain-reliever such as Advil, Tylenol, and/or CBD.
Drink plenty of fluids. Dehydration can exacerbate muscle aches.
Take magnesium supplements to help with muscle relaxation.

For stress and anxiety:

Use a weighted eye pillow and/or a weighted blanket.
Meditate before bed and put your phone in another room.
Listen to an audiobook.

Additionally, melatonin has been shown not only to promote sleep, but also to assist the immune system by helping mitochondria inhibit viral replication. Taking a small dose before bed every night (1 - 3 mg) can help you sleep while also helping your body’s host defense system.

For more information and tips on sleep, go to www.sleepassociation.org.