Sick Day Routine: How To Feel Better Fast

Everyone gets sick from time to time! It freaking sucks, there’s no doubt about that! When you aren’t feeling your best it’s tempting to curl up in bed all day and ignore everything, including taking care of yourself. And honestly, I get it—being sick is exhausting. Sometimes, even basic tasks feel like a marathon. However, a little routine and self-care goes a long way when it comes to feeling better. Having a go-to sick day routine can help you rest, recharge, and take those small steps toward recovery. 

Keep reading for a sick day routine that will help you feel a lot better!

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Why you need a sick day routine 

It’s no secret that rest is key to recovery. Everyone knows that when you feel sick it’s always a good idea to get some extra sleep and not exert yourself too much. 

However, I find sometimes when I’m sick I rest too much. It’s to the point where I actually feel worse because all I’ve been doing is lying on the couch! Maybe you’ve been there too? That is where the sick day routine comes in. 

Routine and structure are key to success. Humans of all ages truly thrive on routines! That is why we typically have morning routines and habits that we consistently do. It makes us feel good, makes life easier, and creates a no-thoughts-required kind of flow to things. 

it’s easy to let things like hydration, nourishment, and even basic comfort slip through the cracks, which can slow down your recovery. A routine helps you prioritize small acts of self-care, intentional rest, and the tools your body needs to heal. 

Sick Day Routine Essentials checklist 

Before we get to the sick day routine, let’s talk about the sick day essentials you need to make your sick day the best it can be. Why not make the best of a lousy situation, right?! 

1- Hot water bottle 

For when your tummy is not feeling right, you are cold and shivery, or just need something comforting! This hot water bottle is so cute because it’s has a soft, fuzzy cover!

2- Loose, breathable clothing 

You need something that can handle the hot and cold flashes of being sick. I really love this lounge set (top/bottoms) I recently got. Perfect thickness and very cozy. 

3- A big water bottle 

You need to stay hydrated!! I like this Simple Modern one because it’s cute and affordable.

4- Electrolyte powder 

Since you will be drinking lots of water, add some electrolytes to it for extra help staying hydrated. 

5- Your favourite comfort movie! 

Maybe you need some help picking one. Check out these movie lists if you enjoy a good cozy Halloween or holiday movie. 

6- Cough drops 

For when your throat needs some help relaxing. 

7- Ice roller 

Sometimes it just feels nice to roll something cold on your face. My ice roller is one of my favourite purchases of all time. Whether I’m sick, anxious, or just too warm. I use it all the time.

8- Menthol shower steamers 

For when you are doing your daily rinse but can’t really breathe. 

9- Quick and easy chicken noodle soup 

I like the chicken noodle soup in cups because the last thing I want to do when I’m sick is cook!

10- Advil cold and sinus 

I swear by this for pretty much any issue I have. It works so much better than regular Advil and better than Tylenol’s version, in my opinion. 

Morning: starting the day easy 

Your morning sick day routine should be slow and easy. No need to jump out of bed and try to make yourself feel better. Rest will help you recover! 

Let yourself sleep in: if possible, don’t worry about the alarm. Let yourself rest. If you can’t sleep then prop yourself up with some pillows and rest. Read a book, watch a show, just chill out. 

Wash up: start your morning with a clean face and your hair out of the way. I feel soooo much better when my hair isn’t all over the place and my face is clean. Use a gentle face wash (even better if it has some vitamin C in it).

Hydrate: grab your water bottle and fill it up. Start your day with lots of water! 

Eat a light breakfast: you may not be feeling up to eating but it is always good to get something in your stomach. Try some oatmeal or toast. My personal favourite is toast with peanut butter and a bit of jam! 

Mid-day: prioritize rest and comfort 

Your mid-day sick day routine should be focused on resting and comfort. You may want to find something relaxing to do. Just because you’re sick doesn’t mean you can’t do something fun still!

Set up your space: grab your favourite cozy blanket, find somewhere to relax, and make it comfortable. A candle or essential oils can give your space some cozy ambiance. 

Something to do: you most likely won’t be sleeping all day. Find something fun but relaxing to do. Watch a movie, read a book, work on a puzzle, and so on. 

Looking for a new hobby to start? Here are 25 indoor hobbies you can try even if you’re sick!

Get fresh air: open the windows or even step outside for a few minutes. A little fresh air goes a long way. Being stuck inside can weigh on you, especially if you are sitting in the same spot for most of the day. Your brain needs the fresh air! 

Eat something: it’s a good idea to have some lunch! Again, something light and easy. Have some chicken noodle soup, crackers and cheese, or my personal fav, Kraft Dinner. 

Evening: prepping for a good night 

Your evening sick day routine will be mainly prepping for bed. You want to do things that will set you up for a good sleep! Remember, the more rest you get the better you will feel. 

Light movement: if you are feeling up to it consider going for a short walk. Or maybe you could stretch! Some movement may make you feel better. 

Warm dinner: nothing better than a warm dinner when you are feeling sick. You might be having more soup, grilled cheese, or something else warm and yummy! 

Do something relaxing: before bed is a great time to wind down and get relaxed. Have a warm bath, meditate, read in bed, or do anything else that helps you calm down. 

Prep for bed: now is the time to wash up! Have a shower or just wash your face again. Whatever you feel you can do. Brush your teeth, take your meds, drink some water, and get into bed. 

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Final thoughts 

Taking care of yourself on a sick day might feel really tough, but having a cozy, intentional routine can make all the difference. It’s all about giving your body and mind the rest and nourishment they need to recover while adding small touches of comfort to brighten your day. Whether you are sipping warm tea, watching a comfort movie, or just letting yourself lay in bed, every act of self-care is helping you get better. 

The goal is NOT to just survive the day. The goal is to have a sick day routine that actually aids in your recovery! 

So next time you are feeling under the weather, try using this sick day routine to guide you to better, healthier days. 

Do you have a sick day routine that you generally follow?

Until next time,

Deanna