As Flu and COVID-19 Cases Spike, Safeguard Your Sleep

Updated January 18, 2024

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As the chill of winter increases its grip across much of the country, experts at the CDC are reporting a sharp increase in respiratory illnesses compared to this time last year. This surge of flu, RSV, and COVID-19 is hitting hardest in the Southeast and urban areas like New York City, and high infection rates are impacting all age groups. Trusted Source Centers for Disease Control and Prevention (CDC) As the nation’s health protection agency, CDC saves lives and protects people from health threats. View Source

The CDC raised alarms in December over low vaccination rates against these respiratory illnesses in both kids and adults. Trusted Source Centers for Disease Control and Prevention (CDC) As the nation’s health protection agency, CDC saves lives and protects people from health threats. View Source This is especially problematic for groups at high risk of complications, like young children, older adults, and people who are pregnant or have a pre-existing medical condition.

Besides being up-to-date with vaccines, a crucial but often underrated way to help protect you and your family’s health this winter is ensuring sufficient sleep. Trusted Source National Center for Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source A review of recent research found a significant link between a lack of sleep and susceptibility to COVID-19 infection. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source In six studies reviewed, participants with poor sleep had a 16% increased risk of getting COVID-19.

Additionally, the review found that participants who slept poorly were more likely to develop severe illness and were at higher risk of death from COVID-19 compared to participants with sufficient sleep. The authors noted that a lack of quality sleep negatively affects the immune system and is associated with other conditions, such as heart disease, diabetes, and obesity, that can increase the risk of infection and severe disease.

Conversely, good sleep helps strengthen the immune system by enhancing the body’s ability to ward off viral infections like flu, RSV, and COVID-19. Sleeping well after getting your vaccines may also boost their protective benefits. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source

While vaccines and good sleep are critical first steps to avoid getting sick this year, experts also recommend, taking everyday preventive measures Trusted Source Centers for Disease Control and Prevention (CDC) As the nation’s health protection agency, CDC saves lives and protects people from health threats. View Source Trusted Source Centers for Disease Control and Prevention (CDC) As the nation’s health protection agency, CDC saves lives and protects people from health threats. View Source like avoiding close contact with people who are sick, staying home when you’re feeling unwell, covering your mouth and nose when coughing or sneezing, and washing your hands.

If you’re already dealing with a respiratory infection, getting enough rest becomes even more essential. The flu and other viral infections increase the body’s need for sleep, which in turn aids in your recovery by boosting the production of cytokines Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. View Source that help the immune system combat infections. Steps to sleep better with a respiratory illness include propping up your upper body, using a humidifier, and taking over-the-counter medicines for congestion, fever, and aches.

Consider incorporating some simple yet impactful sleep strategies to improve your sleep quality and your body’s natural defenses against illness this winter. These include planning for at least 7-9 hours of sleep each night, sticking to a consistent sleep schedule, finding ways to relax before bedtime, and staying hydrated.

As this winter’s flu season continues to unfold, remember that vaccinations, restful sleep, and preventive measures are your best shields against COVID-19, the flu, and other respiratory illnesses. Prioritizing these steps is vital to staying healthy during these colder months.

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Written By

Rob Newsom, Staff Writer

Rob writes about the intersection of sleep and mental health and previously worked at the National Cancer Institute.

Learn more about our Editorial Team

References
8 Sources

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https://pubmed.ncbi.nlm.nih.gov/35225954/
Centers for Disease Control and Prevention. (2024). Resources to prepare for flu, COVID-19, and RSV. U.S. Department of Health and Human Services., Retrieved January 11, 2024, from
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MedlinePlus: National Library of Medicine (US). (2017, May 5). Healthy sleep., Retrieved January 11, 2024, from
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