How to Get Some Sleep with COVID-19, according to Science

We all know that feeling of extreme fatigue that sets in when we're sick. This is a common symptom and natural bodily response to help boost your immune system and give your body the time it needs to recover and heal. And if you've ever dealt with a pesky cough during a cold or while fighting COVID-19, then you understand how frustrating and uncomfortable it can be to get a good night's sleep.

Thankfully, there's a specific sleep position that can ease discomfort and help you heal faster.

Proning

This position is medically termed "prone positioning"—sometimes referred to as "proning"—which means sleeping on your stomach. So what exactly does it help with?

According to a 2020 review in the journal Clinical Medicine, the prone position allows for better expansion of the back and lung region, which can enhance the body's removal of fluid buildup in the lungs. This ultimately can lead to improved oxygen levels, faster healing and less discomfort.

Research, like the 2020 review in Cureus, shows that lying in the prone position may help decrease mortality rates among patients on ventilators who are experiencing acute respiratory distress syndrome (ARDS).

And while it's not a cure-all, research in the Caspian Journal of Internal Medicine looking specifically at ventilated COVID-19 patients suggests the same.

Although there isn't a lot of research looking at non-ventilated, awake COVID-19 patients and the prone position, there is some that suggests it might help when done correctly, according to a 2020 study in Academic Emergency Medicine.

But other research, like the 2022 study in BMJ, suggests that proning may not work as well for COVID-19 patients who are awake. It's worth noting, though, that this was partly due to patients not staying in the prone position, so these study authors stated that more research should be done on this topic, including ways to get patients to adhere to lying prone.

Prone Positions

So, what exactly might "proning" look like at home? The prone position can look a few different ways depending on your body type. Cycle through each of these positions until you find one that works for you:

• Lie on your stomach with your head on a pillow and turned to one side with your arms tucked beneath your chest. You can also bring both arms out to the sides for shoulder comfort.

• Lie on your stomach with your head on a pillow and turned to one side. Place an additional pillow underneath your hips for pelvis support and choose your preferred arm option.

• Lie on your stomach with your head on a pillow and turned to one side. Place an additional pillow underneath your abdomen or upper chest for support and choose your preferred arm option.

• Lie on your stomach with your head on a pillow and turned to one side. Place an additional pillow underneath your shins to relieve hamstrings and take pressure off your ankles and toes. Use your preferred arm option.

• For the most support, lie on your stomach with your head on a pillow and turned to one side. Place a pillow underneath your hips, abdomen and shins, and use your preferred arm option.

No matter what prone position you're in, turn your head in the opposite direction every 30 minutes. You can also use a folded towel shaped like a horseshoe to keep your head face down if your neck hurts while turned to one side.

Bottom Line

You don't need to be admitted to a hospital to try this simple approach to finding relief from pesky COVID-19 symptoms at home. However, if you are feeling really poor, it's important to get the care you need, so a trip to the hospital may be necessary. Be sure to listen to your body.

The information in this story is accurate as of press time. However, as the situation surrounding COVID-19 continues to evolve, it's possible that some data have changed since publication. While EatingWell is trying to keep our stories as up-to-date as possible, we also encourage readers to stay informed on news and recommendations for their own communities by using the CDC, WHO and their local public health department as resources.