Having a cold can make you feel miserable. Your first instinct may be to crawl back into bed and sleep it off. But is staying in bed all day actually the best way to recover quickly when you have a cold? Here are some key factors to consider.
Will staying in bed help me feel better?
Getting extra rest can help your body conserve energy to fight off a cold virus. So there’s some logic to wanting to sleep all day when you’re sick. However, too much rest may actually slow down your recovery. While your body needs rest, complete bed rest can lead to negative effects like:
- Deconditioning. Long periods of inactivity can cause your muscles to weaken and your cardiovascular fitness to decline. This may make you feel more fatigued.
- Increased congestion. Lying flat on your back can worsen nasal congestion from a cold.
- Blood clots. Prolonged bed rest raises your risk of developing potentially dangerous blood clots in your legs.
- Depression. Isolating yourself in bed all day can contribute to feelings of sadness and loneliness.
- Disrupted sleep. Getting too much rest during the day may make it harder to sleep well at night.
So after a day or two of extra rest, lying in bed all day likely won’t speed up your recovery. Gentle movement and activity is usually better.
Will I recover faster if I sleep all day?
There’s no clear evidence that sleeping longer and more often speeds recovery from a cold. How much rest you need depends on the severity of your symptoms. Mild colds may only require a little extra sleep. But if your cold is severe and you have a high fever, more rest may be beneficial.
In general, aim to get about 8 to 10 hours of sleep at night when you have a cold. Daytime naps are okay if you feel exhausted. But too much daytime sleeping can interfere with nighttime sleep.
Should I sleep upright with a cold?
Sleeping at an incline can help relieve nasal congestion from a cold. When you lie flat, mucus can pool in the back of your throat and make breathing difficult. Propping yourself up on pillows or raising the head of your bed 30 degrees can improve drainage and make sleeping more comfortable.
You may also find it helpful to use nasal strips, saline spray, humidifiers, and medications like decongestants and antihistamines when congestion interferes with sleep. Just avoid decongestants close to bedtime as they can disrupt sleep.
What are the benefits of getting out of bed?
While rest is important, staying immobile in bed all day also has downsides. Getting up and moving around provides benefits like:
- Improved circulation and reduced risk of blood clots
- Prevention of muscle loss and weakness
- Relief of body aches and stiffness
- Mental health benefits from social interaction and exposure to natural light
Gentle movement can give your recovery a boost by circulating immune cells and preventing complications. Even basic activities like walking around your home, stretching, or sitting upright can be helpful.
What type of activity is best?
Experts advise avoiding strenuous exercise when you have a cold, as this can suppress immune function temporarily. But light or moderate physical activity can actually enhance immunity.
Some beneficial forms of activity when you have a cold include:
- Light yoga or stretching
- Slow walks outside, if fever-free
- Low-intensity stationary bike riding or elliptical use
- Gentle airway clearance techniques like huff coughing
Start slow and pay attention to your symptoms. Scale back your activity level if you start feeling worse. Don’t push through fatigue. Short 5-10 minute sessions of movement can be beneficial without overexerting yourself.
What are other ways to aid recovery?
Along with gentle movement, other strategies that can complement rest and support your recovery include:
- Staying well hydrated
- Eating nutrient-rich foods like fruits, vegetables, and whole grains
- Reducing mucus production with chicken soup or hot tea
- Taking over-the-counter cold medications as needed for symptomatic relief
- Using saline nasal spray and humidifiers for congestion
- Avoiding smoke, pollutants, and irritants that can worsen symptoms
- Getting some fresh air and natural light each day
- Practicing good hygiene habits like handwashing and covering coughs
When should I call the doctor?
Most colds run their course within 7-10 days without complications. You usually don’t need medical attention for mild to moderate cold symptoms that are improving.
But reach out to your doctor if you experience:
- Fever over 102°F (39°C) for more than 3 days
- Increasing chest pain or shortness of breath
- Severe dehydration symptoms like dizziness or inability to keep liquids down
- Worsening cold symptoms beyond 10 days
- Chronic medical conditions that increase complications risk
Prompt medical care is advised if you are elderly, have a weakened immune system, or have an underlying condition like heart disease, lung disease, or diabetes. These factors raise the risks linked to respiratory infections.
Conclusion
Randomized trials on the optimal duration of bed rest for colds are lacking. While you may feel like hiding under the covers all day when you’re sick, complete inactivity usually isn’t advisable.
After 1-2 days of extra rest, aim to get up periodically and engage in light activity. This supports circulation, immune function, and recovery. Be sure to scale back exercise intensity and get adequate sleep at night. Combining restorative rest with gentle movement, nutrition, hydration, and symptom relief measures can help you bounce back as quickly as possible.
| Activity Level | Recommendation |
|---|---|
| First 1-2 days of cold | Get extra rest and sleep |
| After initial period | Gradually increase gentle movement and activity |
| Exercise | Avoid strenuous exercise, do light activity |
| Daily steps | Walk around home periodically |
| Hydration | Drink lots of fluids |