What to do when you're sick? 3 self-care tips for a quick recovery at home

According to the Ministry of Health and many international health organizations, colds and seasonal flu are common illnesses that cause millions of people to miss school and work each year. Although most cases can recover on their own after about 5–10 days, many people still make mistakes such as trying to work while sick, not getting enough rest, or improper home remedies for colds and flu, which prolongs recovery and makes the body feel more tired.

If you're wondering what to do when sick to recover quickly or want to know how to safely care for a sick person, this article will help you build a simple and effective recovery plan. Tiptory will guide you on how to rest properly, supplement nutrition, drink enough water, keep your body comfortable, and apply appropriate home remedies for colds and flu to reduce symptoms, speed up the recovery process, and return to normal life sooner.

Method 1: Relaxation tips to reduce fatigue when sick with a cold or flu

Tip 1: Take time off work to allow your body to recover

Prioritize rest when sick

• If you're wondering what to do when sick, the first thing is to give your body time to rest. For common illnesses like colds or flu, adequate rest helps the immune system focus on fighting the pathogens and supports faster recovery.

• Notify your manager or employer that you are not feeling well and need to take a few days off if conditions permit. This is an important part of caring for a sick person, helping to limit prolonged illness due to overwork.

If you still have to work, minimize pressure

• If you cannot take a complete break, prioritize important tasks and postpone non-urgent work.

• Reduce work intensity, take frequent breaks, and avoid staying up late. Combined with a balanced diet, sufficient sleep, and proper home remedies for colds and flu will help your body have more energy to recover.

Avoid spreading illness to colleagues

• Going to work when suffering from an infectious disease like a cold or flu can increase the risk of spreading the virus through droplets when coughing, sneezing, or talking.

• If possible, take time off work or work remotely to reduce the risk of infecting others. You should also clearly inform your employer that taking time off is to protect the health of the team, and also to allow yourself to recover quickly and return to work more effectively.

Tip 2: Get plenty of sleep and adequate rest

Prioritize getting enough sleep for body recovery

• When figuring out what to do when sick, getting enough sleep is always one of the most important measures. During sleep, the body focuses on repairing damage, boosting immune system activity, and restoring energy, thereby supporting more effective home remedies for colds and flu.

• Sleep when you feel sleepy and allow yourself to rest longer than usual if needed. Don't try to stay awake to work or handle non-urgent matters.

Rest even if you have trouble sleeping

• If you can't sleep yet, you should still lie in bed to relax your body. Reducing physical activity and limiting stress also helps the body recover faster.

• Avoid using electronic devices for too long before bed as blue light can make it difficult to fall asleep.

Choose light activities to relax

• While caring for a sick person or self-caring, you can do less strenuous activities such as:

  • Reading books or magazines.

  • Doing crosswords or simple brain games.

  • Journaling to relax your mind and reduce stress.

• These activities help you maintain a comfortable mood without expending extra energy, creating favorable conditions for the recovery process.

Tip 3: Exercise only when symptoms are mild

Only exercise if symptoms are limited to the head and neck area

• If you are wondering what to do when sick with a mild cold, you can still exercise at low intensity if your symptoms only include a runny nose, nasal congestion, sneezing, or mild sore throat and you don't have a fever.

• Some light exercises can help improve blood circulation, clear nasal passages, and alleviate fatigue, supporting the process of home remedies for colds and flu.

Prioritize gentle exercises

• Choose forms of exercise that put less stress on your body, such as:

  • Slow walking.

  • Gentle stretching.

  • Yoga or relaxing breathing exercises.

• Always listen to your body and stop immediately if you feel more tired, dizzy, or short of breath. The goal is to maintain comfort, not to improve physical fitness during illness.

Do not exercise if you have signs of more severe illness

• Stop exercising if you have symptoms such as:

  • Fever or chills.

  • Frequent, severe coughing or shortness of breath.

  • Generalized body aches.

  • Nausea, vomiting, or diarrhea.

  • Exhaustion, fatigue.

• Continuing to exercise when your body is fighting illness can worsen symptoms, prolong recovery time, and increase the risk of dehydration. During this period, caring for a sick person or self-caring by resting, drinking enough water, and eating adequately will be more beneficial than trying to exercise.

Method 2: Tips for creating a restful space when you have a cold

Tip 1: Maintain adequate humidity

Use a humidifier correctly

• If you are sick, especially with a cold, nasal congestion, or cough, placing a humidifier in your bedroom can help soothe your respiratory tract, reduce dry nose and throat, and make you more comfortable while resting.

• This is an effective supporting measure for home remedies for colds and flu, especially when the weather is dry or air conditioning is frequently used.

Maintain appropriate humidity levels in the room

• The ideal humidity in the room should be maintained at around 30–50%.

• If you don't have a humidity meter, avoid making the room too dry or too humid. Balanced humidity in the air will help the respiratory tract function better and reduce discomfort.

Clean the humidifier regularly

• Clean and change the water in the machine according to the manufacturer's instructions to limit the growth of bacteria and mold.

• Do not let the machine operate with excessively high humidity, as an overly humid environment can create conditions for microorganisms and mold to grow, affecting air quality and potentially worsening respiratory symptoms.

• When caring for a sick person, keeping the room clean, well-ventilated, and at an appropriate humidity is just as important as resting and supplementing nutrition.

Tip 2: Limit phone and computer use

Step away from screens to let your body rest

• When you are sick, constantly checking your phone, replying to messages, or scrolling through social media can inadvertently prolong your awake time and prevent you from getting adequate rest.

• Put your phone and computer away from your bed or turn off these devices for a while to focus on recovery. This is a simple but very useful habit when applying home remedies for colds and flu.

Reduce eye and brain strain

• Looking at screens for too long can cause eye strain, dry eyes, and headaches, especially when you have a fever or feel tired.

• Continuously receiving information from social media, emails, or work also makes it difficult for the brain to relax, affecting sleep quality and the recovery process.

Limit discomfort when sick

• For some people, especially when experiencing fever, headache, or nausea, prolonged phone use can make symptoms more uncomfortable.

• When caring for a sick person, encourage the patient to spend more time sleeping, resting, or engaging in light activities such as listening to relaxing music, reading a few pages of a book, or deep breathing instead of constantly using electronic devices.

View screen-free time as part of the recovery process

• Instead of trying to catch up on work or social media, give yourself some "offline" time each day.

• Combining screen-free time with adequate sleep, sufficient hydration, and proper nutrition will help your body recover faster, while reducing fatigue and stress during home remedies for colds and flu.

Tip 3: Keep the lighting soft for easy rest

Dim the lights in the room

• If you're wondering what to do when sick to feel more comfortable, start by creating a quiet space with soft lighting. Too much bright light can strain your eyes, cause headaches, and make it difficult to sleep, especially when you have a fever or feel tired.

• Close the curtains to block harsh sunlight and dim the lights in the room to create a favorable environment for your body to rest and recover using home remedies for colds and flu.

Arrange convenient lighting

• Place a night light or bedside lamp next to the bed so you can turn it on and off as needed without having to get up multiple times.

• If you need to wake up to drink water or take medicine at night, use just enough light to see, avoiding turning on the entire lighting system, which can make it difficult to fall back asleep.

Create a supportive environment for recovery

• Combining soft lighting with a quiet space, comfortable room temperature, and cozy blankets and pillows will help you relax better.

• When caring for a sick person, a suitable resting environment can improve sleep quality, help the body recover faster, and reduce fatigue when applying home remedies for colds and flu.

Tip 4: Create a comfortable resting space

Prepare a comfortable bed

• When you are sick, a comfortable bed will help you relax and sleep better. Use a pillow with appropriate support and soft blankets so your body can rest in a comfortable position.

• If you have nasal congestion or a cough, you can elevate your head with an extra pillow to support breathing and reduce discomfort while lying down.

Keep your body warm but not too hot

• Wear loose, soft, sweat-wicking sleepwear and socks if you feel cold to keep your body warm.

• However, you should not wear too many layers of clothing or use overly thick blankets, especially when you have a fever, as this can make it difficult for your body to dissipate heat and cause a feeling of stuffiness.

Create a relaxing feeling for better recovery

• Keep your blankets and pillows clean, your bedroom quiet, and the temperature comfortable so you can rest longer without interruption.

• When applying home remedies for colds and flu, a comfortable resting environment will help improve sleep quality, reduce fatigue, and support the body's recovery more effectively.

Prioritize comfort above all else

• If you are caring for a sick person, help the patient adjust their sleeping position, prepare appropriate blankets and pillows, and place necessary items such as water, tissues, or medicine within reach.

• Sometimes, a cozy and comfortable space is also a "medicine" that helps the patient relax, sleep well, and quickly regain their health.

Method 3: What to eat and drink when sick to recover quickly?

Tip 1: Drink plenty of warm water for quick body recovery

Prioritize warm beverages

• If you're wondering what to do when sick, start by drinking enough water. When the body has a fever, cough, or runny nose, the risk of dehydration increases. Adequate hydration helps maintain organ function, thins mucus, and supports the process of home remedies for colds and flu.

• Prioritize warm beverages such as:

  • Warm water.

  • Broth or bone broth.

  • Herbal tea or tea without too much caffeine.

Soothe your throat with honey

• If you have a sore throat or cough, you can mix a little honey with warm water or warm tea to help soothe your throat and reduce irritation.

• Do not give honey to children under 1 year old due to the risk of botulism poisoning in infants.

Stay hydrated throughout the day

• Drinking small sips throughout the day is more comfortable than drinking a lot at once, especially if you are nauseous.

• When caring for a sick person, remind the patient to drink water frequently, even if they don't feel thirsty. If urine is pale yellow and the body shows no signs of dry lips or mouth, it usually indicates that the body is adequately hydrated.

Avoid dehydrating beverages

• Avoid excessive consumption of alcohol or beverages containing high amounts of caffeine such as coffee and energy drinks, as they can increase the risk of dehydration in some individuals.

• Combining adequate hydration with rest, balanced nutrition, and sufficient sleep will help the process of home remedies for colds and flu be more effective and shorten recovery time.
  

Tip 2: Replenish enough water to avoid dehydration

Drink enough water every day

• One of the most important things to do when sick is to maintain adequate hydration. Fever, vomiting, diarrhea, or excessive sweating can cause the body to lose water faster than usual.

• Drink water regularly throughout the day, even if you don't feel thirsty. Adequate hydration helps regulate body temperature, supports circulation, thins respiratory secretions, and promotes the process of home remedies for colds and flu.

Replenish electrolytes when necessary

• In addition to plain water and warm beverages, you can use:

  • Oral rehydration solutions (ORS) as directed.

  • Sports drinks containing electrolytes in some cases of intense activity or mild dehydration.

• If you have severe diarrhea or vomiting, oral rehydration solution is usually a more suitable choice than sports drinks because it has a medically recommended balance of electrolytes and sugar.

Recognize signs of dehydration

• During caring for a sick person, monitor for symptoms such as:

  • Dry mouth, dry lips.

  • Infrequent urination or dark yellow urine.

  • Constant thirst.

  • Dizziness or extreme fatigue.

• If these signs persist or become severe, especially in young children and the elderly, contact a medical facility for timely assessment and treatment.

Drink water correctly for better absorption

• Drink small sips throughout the day instead of drinking too much at once.

• Combining hydration with adequate rest, proper nutrition, and sufficient sleep will help the body recover faster and enhance the effectiveness of treating illness at home.

Tip 3: Supplement vitamin C correctly

Vitamin C can help with colds

• If you're wondering what to do when sick, you might consider vitamin C supplementation. Some studies suggest that vitamin C supplementation can slightly shorten the duration of a cold in some people, but there's no evidence that vitamin C can prevent colds in most healthy individuals.

• Therefore, vitamin C should only be considered a supportive measure during treating illness at home, not a substitute for treatment.

Prioritize vitamin C from food

• You can supplement vitamin C through nutrient-rich foods such as:

  • Oranges, tangerines, grapefruits.

  • Kiwi, strawberries, guavas.

  • Bell peppers, broccoli, and other green vegetables.

• If your diet is not sufficient, you can use supplements as directed by your doctor or pharmacist.

Do not abuse high-dose vitamin C

• Taking very high doses of vitamin C for an extended period does not help the body recover faster.

• Excessive vitamin C intake can cause undesirable side effects such as abdominal pain, diarrhea, and increase the risk of kidney stone formation in some people, especially those with a history of this condition.

Combine with comprehensive care measures

• During caring for a sick person, vitamin C will be most effective when combined with adequate rest, sufficient hydration, balanced nutrition, and adherence to treatment instructions if any.

• If symptoms persist, high fever lasts for several days, or they become more severe, visit a medical facility for examination instead of relying solely on supplements.

Tip 4: Consider using Echinacea

Echinacea may offer benefits, but evidence is limited

• If you're wondering what to do when sick or want to treat a cold at home, you might have heard of echinacea (purple coneflower) – a herb often used to help alleviate cold symptoms.

• Some studies suggest that echinacea may help reduce the severity of symptoms or shorten the duration of a cold in some people. However, research results are inconsistent, so current medical guidelines do not routinely recommend echinacea for treating or preventing colds.

Use products according to instructions

• If you decide to use echinacea, choose products from reputable brands with clear origins and adhere to the dosage listed on the label or as directed by your doctor or pharmacist.

• The effectiveness of echinacea can vary depending on the preparation form, extract ingredients, and product quality. Do not arbitrarily increase the dose with the hope of recovering faster.

Note on side effects and individuals needing caution

• Echinacea can cause allergic reactions in some people, especially if you are allergic to plants of the Asteraceae family, such as daisies or marigolds.

• Pregnant women, breastfeeding mothers, individuals with autoimmune diseases, or those taking medication for chronic conditions should consult a doctor before using herbal products.

Do not replace basic care measures

• During caring for a sick person, echinacea should only be considered a supportive measure if appropriate, not a replacement for rest, adequate hydration, balanced nutrition, and treatment as advised by healthcare professionals.

• If symptoms persist, high fever, shortness of breath, or the illness worsens, visit a medical facility for timely examination and treatment.

Tip 5: Consider zinc supplementation at the onset of a cold

Zinc may help shorten the duration of a cold

• If you're wondering what to do when sick or want to treat a cold at home, you might consider zinc supplementation. Some studies suggest that zinc can help shorten the duration of a cold if taken within the first 24 hours of symptom onset.

• Zinc is often used in lozenge or syrup form. However, its effectiveness can vary between individuals and product types.

Use the recommended dosage correctly

• Do not arbitrarily take high doses of zinc or use it for extended periods without a doctor's recommendation. The maximum daily supplemental intake is generally recommended as follows:

  • Children under 4 years old: Use only under the direction of a pediatrician.

  • Children 4–8 years old: Maximum 12 mg/day.

  • Children 9–13 years old: Maximum 23 mg/day.

  • Adolescents 14–18 years old: Maximum 34 mg/day.

  • Adults 19 years and older: Maximum 40 mg/day.

Note on side effects and drug interactions

• Zinc can cause nausea, abdominal pain, diarrhea, or leave a metallic taste in the mouth in some people.

• Zinc can also interact with some medications, especially certain antibiotics and medications for chronic diseases. Therefore, consult your doctor or pharmacist before use if you are taking medication or have underlying health conditions.

Zinc does not replace comprehensive care

• During caring for a sick person, zinc is only a supportive measure. For effective recovery, you still need adequate rest, sufficient hydration, a balanced diet, and monitoring of the illness's progression.

• If high fever persists, shortness of breath, chest pain, or symptoms do not improve after a few days, visit a medical facility for examination and appropriate treatment.

Tip 6: Enjoy some chocolate if you like it

Cocoa may help soothe mild coughs

• If you are sick, you can enjoy a small amount of dark chocolate or products with high cocoa content if you find it palatable.

• Cocoa contains theobromine – a compound that some studies have shown to potentially reduce cough reflexes in certain individuals. However, current evidence is still limited and insufficient to consider this a treatment for colds.

Prioritize dark chocolate in moderation

• If you wish to supplement, choose dark chocolate with high cocoa content and consume it in moderation.

• Avoid excessive consumption of chocolates high in sugar or fat, as they do not provide additional benefits for treating illness at home and can lead to unnecessary calorie intake.

Do not replace primary treatment measures

• During caring for a sick person, chocolate should only be considered a food that helps improve mood or soothe mild coughs in some cases.

• To recover faster, you still need to prioritize adequate rest, sufficient hydration, a balanced diet, and adhere to a doctor's treatment instructions when necessary. If symptoms persist or become severe, visit a medical facility for examination.

Tip 7: Use fever reducers and pain relievers correctly

Only use medication when truly necessary

• If you are sick and experiencing fever, headache, or body aches that interfere with your daily activities, you can use fever reducers and pain relievers as directed by your doctor, pharmacist, or according to the dosage on the label.

• The two commonly used active ingredients are paracetamol (acetaminophen) and ibuprofen. These medications help reduce fever, alleviate aches and pains, and improve discomfort during treating illness at home, but they do not treat the underlying cause of the illness.

Choose medication appropriate for your health condition

• Paracetamol is often a suitable choice for many people with fever or mild to moderate pain when used at the correct dosage.

• In addition to pain relief and fever reduction, ibuprofen also has anti-inflammatory effects, but caution is needed for individuals with a history of stomach ulcers, kidney disease, heart failure, or dehydration.

• Do not arbitrarily use multiple cold medications at the same time if they all contain paracetamol, as this can lead to overdose and cause liver damage.

Read instructions carefully before use

• Always adhere to the dosage and interval between doses.

• Do not arbitrarily increase the dose or prolong use if symptoms do not improve.

• Children, pregnant women, the elderly, and individuals with underlying health conditions should consult a doctor or pharmacist before taking any medication.

Monitor symptoms and seek medical attention when needed

• During caring for a sick person, monitor body temperature and accompanying symptoms.

• If high fever persists for more than 2–3 days, fever does not respond to fever reducers, shortness of breath, chest pain, confusion, convulsions, or other unusual signs appear, seek medical attention immediately for timely examination and treatment.

Tip 8: Relieve cough with medication or honey

Use cough medicine when symptoms affect daily activities

• If you are sick and experiencing frequent, prolonged, or sleep-disrupting coughs, you may consider using over-the-counter cough medicine as directed by your doctor, pharmacist, or according to the instructions on the product label.

• Cough medicine can help control symptoms, allowing you to rest better during treating illness at home, but it does not treat the underlying cause of the illness.

Honey may help soothe coughs

• Many studies show that honey can help reduce the frequency and severity of coughs in adults and children over 1 year old, especially those caused by colds.

• You can:

  • Drink 1–2 teaspoons of honey.

  • Mix honey with warm water or warm tea to soothe your throat.

• Do not give honey to children under 1 year old due to the risk of botulism poisoning.

Can be combined with warm drinks

• Drinking warm water or herbal tea with honey helps keep the throat moist, reduces irritation, and provides a more comfortable feeling.

• Some people like to add cinnamon to warm water with honey. While this is a popular folk remedy, there is currently insufficient scientific evidence to confirm that this mixture can treat colds or shorten the duration of the illness. You should only consider it a supportive drink if it suits your taste and health condition.

Monitor cough and seek medical attention when needed

• During caring for a sick person, monitor the nature of the cough. If the cough persists for more than 3 weeks, involves coughing up blood, shortness of breath, chest pain, high fever, or symptoms worsen, seek medical attention to be examined and determine the cause.

• Adequate rest, sufficient hydration, and keeping the respiratory tract moist are still important measures to effectively treat illness at home and help reduce coughing.

Protect others and seek medical attention when needed

Limit spreading illness to others

• When sick, in addition to taking care of yourself, you should also actively protect the health of others.

• Take preventive measures such as:

  • Wash hands frequently with soap and clean water for at least 20 seconds or use an alcohol-based hand sanitizer when necessary.

  • Cover your mouth and nose with a tissue or your elbow when coughing or sneezing.

  • Wear a face mask if you need to go out or have close contact with others, especially if you have symptoms like coughing, sneezing, or a runny nose.

• These habits help reduce the risk of spreading viruses that cause colds, flu, and many other respiratory illnesses.

Monitor symptoms during recovery

• During treating illness at home, pay attention to the progression of the illness.

• You should see a doctor if:

  • Symptoms do not improve or worsen.

  • High fever persists or recurs.

  • Shortness of breath, chest pain, or rapid breathing.

  • Persistent cough, coughing up blood, or unusual fatigue.

• Early examination helps doctors identify the cause and provide appropriate treatment, especially for the elderly, young children, pregnant women, or individuals with underlying health conditions.

Treat early if flu is suspected

• If seasonal flu is suspected, go to a medical facility as soon as possible, especially within the first 48 hours of symptom onset.

• Doctors may consider prescribing antiviral medications for suitable cases. When used for the right individuals and at the right time, these medications can help shorten the duration of the illness and reduce the risk of complications.

• Do not arbitrarily purchase or use antiviral medications without a doctor's prescription.

Combine comprehensive care for faster recovery

• Regardless of the method applied, caring for a sick person still requires a combination of factors such as adequate rest, sufficient hydration, a balanced diet, correct medication use, and limiting contact with others while still contagious. These are fundamental measures to help the body recover safely and effectively.

References

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13. Oduwole O, Udoh EE, Oyo-Ita A, Meremikwu MM. Honey for acute cough in children. Cochrane Database of Systematic Reviews. 2018;(4):CD007094.
14. National Center for Complementary and Integrative Health. Echinacea. Bethesda, MD: National Institutes of Health; regularly updated.
15. National Center for Complementary and Integrative Health. Zinc: Fact Sheet for Health Professionals. Bethesda, MD: National Institutes of Health; regularly updated.
16. U.S. Food and Drug Administration. Acetaminophen Information. Silver Spring, MD: U.S. Food and Drug Administration; regularly updated.
17. National Health Service. Common cold. London: NHS England; regularly updated.
18. Ministry of Health. Guidelines for diagnosis and treatment of seasonal influenza and acute respiratory infections; updated according to current specialized documents.
    

Content Editor: Leigh Kennedy Ly.

Information reviewed and verified by expert: Joseph Bennett.