Sleep plays a key role in many important body functions. But why does our sleep change when we’re sick? And how important is sleep when we have a sore throat or other illness?

Find answers here, to these questions and some tips on sleep and soothing a sore throat.

Why does our sleep change when we’re ill?

Infections raise levels of immune chemicals and brain signals like serotonin, which together affect how we sleep. While we're still learning exactly why these changes happen, scientists believe that changes in sleep during illness are part of the body’s natural response to help us heal and recover.

Why is sleep important?

The immune system is the body’s first line of defence against illness. When you're sick, your sleep changes and this may actually help your body recover. Researchers believe these changes support the immune system, making it easier to fight off infections and promote healing.

Studies show that people who don’t get enough sleep or experience poor-quality sleep are more likely to catch infections like the common cold or develop symptoms such as a sore throat. Poor sleep can also slow down recovery by weakening the body’s ability to fight off illness.

Can a sore throat feel worse at night?

If you have a cold or the flu, you might have symptoms like a dry scratchy throat along with a blocked nose. If your nose is blocked when you’re sleeping, you may be breathing through your mouth making your throat dry, which could cause further irritation.

What can I do to help sleep, when I have a sore throat?

The recommended amount of sleep per night, for adults is 7 to 9 hours. Getting enough restful and restorative sleep at night is thought to limit upper airway infection, aid recovery and reduce the chances of further infection.

Some of the self-care strategies you can try to help soothe your sore throat, include:

• Gargling with saltwater (not suitable for children)
• Drinking plenty of fluids (avoid hot drinks as this can worsen pain) and keep a glass of water beside your bed at night
• Sucking on an ice cube (not suitable for children)
• Speak to a pharmacist about medicated lozenges or throat sprays like Strefen Direct Cherry and Mint Flavour 8.75mg Oromucosal Spray. Strefen provides targeted and fast (from 5 minutes) pain relief for up to 6 hours. The active ingredient is flurbiprofen which is clinically proven to relieve sore throat pain and reduce swelling.

These tips may help you to sleep:

• Try to relax before bedtime by reading a book, listening to calming music or taking a warm bath
• Keep your usual sleep schedule by going to bed and waking at your regular times, as well as sleeping the recommended number of hours at night (avoid daytime naps)
• Create a sleep-friendly environment by turning off electronic devices an hour before bedtime and sleep in a cool, quiet, dark room
• Find a sunny corner, because even when you’re ill, getting natural sunlight during the day especially in the morning, can help keep your body’s internal clock (circadian rhythm) on track. Just 30 minutes of morning light can support better sleep, mood, and overall well-being.

When should I speak to a doctor?

A sore throat that does not improve after a week, symptoms that worry you or a sore throat that keeps coming back, should be discussed with your GP. Do not use Strefen Direct Cherry and Mint Flavour 8.75mg Oromucosal Spray for more than 3 days unless instructed to do so by your doctor. Although sleep disturbance when you’re sick usually resolves once you recover, it’s a good idea to get advice from a healthcare professional if you’re experiencing persistent insomnia (difficulty sleeping) for more than a few days or weeks.

Now that you know how important sleep is for recovery, try not to let another sore throat keep you awake at night.