Whether you’re dealing with the common cold, the flu or a stomach bug, you’ve probably noticed that your symptoms feel worse at night.
You’re not imagining things. Research suggests that your body’s circadian rhythms—as well as some other factors—can exacerbate your symptoms after sundown.
Along with regulating your sleep, your body’s circadian clocks help manage your immune system, says Michael Smolensky, a biological rhythm researcher and adjunct professor of biomedical engineering at the University of Texas. “When the immune system is activated”—like when you’re sick with the common cold—“its infection-fighting cells release a variety of chemicals, some of which induce inflammation in the infected tissues,” he explains.
This immune system activity helps kill or clear away the microorganisms that are making you ill. But the resulting inflammation causes or contributes to many of your symptoms—including fever, congestion or sore throat. Smolensky says that this immune system activity and the inflammation it produces is not constant, but instead is “highly circadian rhythmic.” As a result, “you tend to experience symptoms as most severe when your immune system kicks into highest gear, which is normally at night during sleep.”
This nighttime spike in immune system activity and inflammation can also bleed into the morning hours, he says. So if, despite your symptoms, you’re able to sleep through the night, you may find that you feel worse first thing in the morning when you wake up.
The afternoon and early evening, meanwhile, are times of the day when your immune system tends to mellow out, Smolensky’s research shows. It’s not unusual to feel a bit better around those times, but then to have symptoms come roaring back later at night.
A few other factors could contribute to the nighttime misery you experience when you’re sick.
The absence of distractions may heighten your perception of some symptoms, says Dr. Rob Danoff, a family physician with Philadelphia’s Aria-Jefferson Health. That headache or sore throat you mostly ignored while watching TV may seem much worse when you’re lying in bed with nothing else to occupy your attention, he says.
Also, lying down could stoke some congestion-related symptoms. “During the day when we’re up and about, the mucus tends to drain down and doesn’t accumulate towards the back of our throat like it does when we are lying down,” Danoff says.
If congestion is your biggest issue, it may be helpful to elevate your head with a few pillows, he says. This can help your mucus drain, preventing a big build-up in the back of your throat or in your sinuses. And because you drink less at night than you do during the day, nighttime snot can become viscous and clog your nose and airways. Drink plenty of fluids during the day to keep your mucus thin and watery, not thick and gunky, Smolensky says.
Another remedy: take something to treat your most bothersome symptoms. Whether you rely on over-the-counter decongestants or natural curatives like chicken soup (which research has linked to a drop in inflammation among people with respiratory tract infections), these common therapies can provide short-term relief, says Dr. Jeffrey Steinbauer, a professor of family and community medicine at Baylor College of Medicine.
A good night’s sleep may be among the best ways to get over your illness. So using all the weapons at your disposal to ease your nocturnal symptoms is a smart idea.
FAQs
The circadian rhythm — our 24-hour internal clock — signals immune cells to become more active at night. When these cells pinpoint germs, they fight them off by creating inflammation, which makes respiratory symptoms worse.
Why do you always feel sicker at night? ›
Research shows that the immune system follows a circadian rhythm and that the cells involved in healing and inflammation, like white blood cells (WBCs), tend to rev up in the evening and overnight. This WBC attack is what causes many of the symptoms of the common cold.
Why are you more likely to be sick at night? ›
More cortisol circulates in your blood during the day, which suppresses your immune system. This means that your white blood cells, which are responsible for fighting infections, are less active during the day. At night, there is less cortisol in your blood.
Why do you always feel sicker when you wake up? ›
Hormones. The natural rise and fall of your hormones can also trigger nausea. In the morning, cortisol — the stress hormone — is at its highest level. And this can cause nausea for some people.
Why is everything always worse at night? ›
At night, if you are awake with worry, it is easy to work yourself into a state because your isolation and insignificance in the universe seems so much greater when everyone else is asleep. Also, it is against our natural circadian rhythms to be awake at this time because it unbalances hormones/chemicals in the brain.
Is it bad to lay in bed all day when sick? ›
The good news is, you can rest guilt free: getting more sleep when you're sick is actually a good thing — it helps in your recovery by boosting your immune system. Long story short: If you're sick, snooze away!
Does sleeping all day help a cold? ›
Doctor's Response. Cold symptoms will go away on their own over time and rest is one of the best ways to help your body heal, so in a sense, you can sleep off a cold. Sleep helps boost the immune system and can help you recover from a cold more quickly. But sometimes, it's tough to sleep when you have a cold.
What is the best position to sleep when nauseous? ›
No matter the root cause of your nausea or nauseous symptoms, you should usually try to sleep on your left side.
Why did I throw up at 3 am? ›
Food poisoning and food allergies are often common causes of isolated instances, causing vomiting during the night. Your night-time nausea and vomiting could also be due to severe anxiety. When waking up during the night, reflecting on how you feel and assessing your full symptoms is essential.
What relieves nausea fast? ›
Things that may help you stop feeling sick
- get plenty of fresh air.
- distract yourself – for example, listen to music or watch a film.
- take regular sips of a cold drink.
- drink ginger or peppermint tea.
- eat foods containing ginger – such as ginger biscuits.
- eat smaller, more frequent meals.
The circadian rhythm — our 24-hour internal clock — signals immune cells to become more active at night. When these cells pinpoint germs, they fight them off by creating inflammation, which makes respiratory symptoms worse.
Why do I feel like throwing up? ›
Common problems that may cause nausea and vomiting include: Food allergies. Infections of the stomach or bowels, such as the "stomach flu" or food poisoning. Leaking of stomach contents (food or liquid) upward (also called gastroesophageal reflux or GERD)
Why do I feel sick when I need to poop? ›
You may be familiar with some causes of nausea, such as GI infections and migraines, but constipation is another reason you might feel nauseous. Slow-moving food and stool throughout the GI tract contribute to the link between constipation and nausea.
What is sleep anxiety? ›
Sleep anxiety is a feeling of fear or stress about falling asleep or staying asleep. Sleep problems and mental health disorders such as anxiety are closely intertwined. One can often make the other worse, so it can feel like a never-ending cycle. But anxiety and sleep problems are both treatable.
Why does my body feel worse at night? ›
Common causes of pain at night include: Hormone levels – production of the anti-inflammatory hormone cortisol drops to its lowest point at around midnight, so this could see discomfort rise for certain ailments. Sleep position – staying in one position all night can cause your joints to get stiff.
Why do sinus colds get worse at night? ›
At night, your room can become dry which can irritate the nasal passages and cause them to become inflamed. Furthermore, colds and infections can also cause nasal congestion, and symptoms tend to be worse at night. Symptoms worsen at night because our natural anti-inflammatory processes slow down during the nighttime.
What type of fever comes only at night? ›
A fever at night usually occurs due to increased functioning of the hypothalamus in the brain at night. This is a normal phenomenon, and can especially be triggered by infection or inflammation somewhere in the body (like a cold or strep throat) or a more serious disease like lupus, HIV or cancer.
Why do I get cold at night before bed? ›
Feeling excessively cold at night may be influenced by a variety of factors, including room temperature, inadequate bedding, or an underlying health condition. Hormonal changes, anemia, or thyroid issues can contribute to heightened sensitivity to the cold.
