Feeling Sick? Here's How Many Hours To Sleep Tonight

Don't fight it—sleep is essential for recovering from the flu, a common cold, or any other infection. But just how much slumber does the body need to heal itself?

"We know that most people do best with seven to eight hours of sleep regularly, so if you're under the weather, dealing with a virus or bacteria, you'll want to add on at least another hour or so," says immunologist Heather Moday, M.D.. "If you can get around nine or 10 hours, it'll help you get better much faster." When doctors advise sick patients to catch some zzz's instead of going to work and hitting the gym, it's for some very important reasons. The circadian system and the immune system are deeply connected, and this explains why our bodies make us feel so sleepy when we're sick1.

Getting a good night's rest has also been shown to push T-cells into our lymph nodes2, thus helping to destroy germ-infected cells in our bodies. It doesn't matter if you get those extra hours by hitting the hay a little earlier, sleeping in, or catching a catnap in the afternoon—anytime you're sleeping when sick allows your body to devote energy toward fighting harmful viruses and bacteria. The key to maximizing the effectiveness of this process, however, is to make sure you're getting quality sleep, says Moday.

"The best way to get good rest is to sleep when it's dark and be awake when it's light out because our circadian rhythms are set by light. Most of us get way too much blue light from phones, screens, and even alarm clocks, and that disrupts your sleep tremendously," she says. Shutting off your phone an hour or two before bedtime and closing the curtains so your room is dark help create an environment that's conducive to restorative sleep.

"Some people also benefit from using a humidifier or doing nasal passage irrigation when they're sick. Otherwise, you might wake up in the middle of the night if you can't breathe through your nose," says Moday.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.