Changes in weather patterns across the globe and rapidly fluctuating temperatures during winter in certain parts of the country makes one fall prey to seasonal flu or viral infections. Here is a quick guide to ensure that you sleep well during seasonal changes:
1. Wear warm clothes
“Wearing sweaters, neck caps, ear caps and socks while going to bed is necessary. As the cold wave is often seen during the night, it is necessary to keep oneself warm,” said Dr C Nagaraja, director of Rajiv Gandhi Institute of Chest Diseases, Bengaluru.
2. Keep your room warm
Body temperature is associated with room temperature. Dr Nagaraja said, “You need to keep your room warm and close the doors and windows before going to bed. Use blankets or comforters which are suitable to withstand the cold temperature and warm you up.”
3. Drink warm water
Dr YA Sheriff, a pulmonologist from Bengaluru, said, “Drinking warm water or warm milk before going to bed will ease the respiratory tract, thereby allowing one to sleep well.” He also added that one must keep their mouth hydrated and gargle with warm water before going to bed.
4. Avoid cold foods before going to bed
One should not consume ice cream or any kind of cold food taken right out of the refrigerator before going to bed. “This will not create a good food habit and the cold weather could affect the body’s temperature, as a result of which one can catch infections,” added Dr Sheriff.
5. Stay away from allergens
Experts say that we should avoid sleeping in a place which is dusty and could lead to allergic reactions in people. Dust is the main element which will induce allergy in many and hence needs to be avoided. “Stay away from places where smoke could fill the room. In some places, soot from the firewood used to warm up the living room could induce an allergy and affect sleep, wherein a person could sneeze continuously because of this.,” said Dr Nagaraja.
6. Consult a doctor
“The first aid to seasonal flu or illness is to treat the symptom. Consulting a doctor is the foremost thing that needs to be done in order to sleep well. If this is taken care of, sleeping is not a problem,” says Dr Ravindra Mehta, pulmonologist, Apollo Hospital, Bengaluru. “Children or young adults who are on inhalers should never miss a dose before going to bed as it will help them ease the congestion. What we are seeing in these kinds of changes during winters every year is that the infection is hitting the upper respiratory tract and then travelling down to the lower respiratory tract, eventually affecting the lungs. What we should be doing is making sure that the proper dosage of the inhalers is followed,” said Dr Nagaraja.
7. Do not self-medicate
Experts say that one should not self-medicate with pills or any other drugs if they are unwell due to seasonal flu.
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