![\"A](\"https:\/\/girlslife.com\/wp-content\/uploads\/2025\/10\/sick-day-agenda.jpg\")
<\/p>\n<\/p>\n
Ahh, cold and flu season is officially upon us\u2014and with that, scratchy throats, stuffy noses and headaches galore. And while we love a good stay-home-from-school day as much as anyone, spending it sick kinda stinks.<\/p>\n
But what if we told you it was possible to kick your ick with just a couple to-do’s? Yep, we talked to the docs to get the DL on how to feel better fast. Consider this your official sick day agenda…<\/p>\n
Even though you\u2019re used to waking up at the crack of dawn, right now your body requires all the rest it can get. \u201cIf you need 16 hours of sleep, then that\u2019s what you need. There\u2019s no magic number,\u201d says Dr. Danielle Kelvas, a primary care physician.<\/p>\n
Sleep helps your body produce cytokines (important immune system proteins that bust infections). So as soon as you know you\u2019re staying home from school, snuggle back up in bed.<\/p>\n
First thing when you *do* get up? Down a glass of water. Staying hydrated is important every day, but it\u2019s even more crucial when you\u2019re sick.<\/p>\n
\u201cBeing dehydrated weakens the immune system,\u201d explains Dr. Kelvas. Plus, if you\u2019ve got a runny nose or a stomach bug, you\u2019re losing even more fluids (gross, but true).<\/p>\n
Chug water throughout the day, but if you get bored of H2O, switch it up with an electrolyte drink (like LMNT Zero-Sugar Electrolytes, $45<\/a>) to help boost hydration. Another good option? Herbal teas. Peppermint tea can help with digestive issues, while licorice root tea is known to soothe a sore throat.<\/p>\n Just steer clear of caffeinated bevvies like coffee or matcha\u2014they might make you feel jittery when you should be resting.<\/p>\n Even if food feels like the last thing you want right now, your immune system needs calories and nutrients to do its job properly. But don\u2019t reach for a Pop- Tart\u2014your body needs better fuel than processed sweet stuff. \u201cWhen you\u2019re fighting an infection, the last thing you need is your blood sugar spiking and crashing,\u201d notes Dr. Kelvas.<\/p>\n Instead, opt for a piece of whole-grain toast with nut butter (for fiber, fat and protein to keep you full) or scrambled eggs (bonus: they\u2019re easy to swallow if your throat hurts).<\/p>\n If your stomach feels off? Try hot bone broth or a smoothie with protein powder. Both are gentle on your system but still pack plenty of nutrients.<\/p>\n A dose of all-natural vitamin D (yep, even if it\u2019s freezing outside) can help boost your immune system and make you feel less tired. So bundle up with a good book, your favorite podcast or your pup, and spend 15 to 30 minutes soaking up some sunlight in your backyard.<\/p>\n If you\u2019re feeling up to it, do a brief yoga sesh or short stroll around the block. (Light movement can actually help open up your nasal passages\u2014who knew?)<\/p>\n But if you\u2019ve got a fever or a bad cough, skip the exercise. \u201cListen to your body. If moving makes you feel more tired, give yourself permission to rest,\u201d says Dr. Kelvas.<\/p>\n We get it\u2014right now, all you want to do is binge-watch everything on your FYP. But be careful not to overdo it with screentime, especially if you\u2019ve got a bad headache or fever.<\/p>\n \u201cTV is fine, but try to avoid excessive phone use,\u201d says Dr. Kelvas. \u201cBeing on your phone is a lot more stimulating than people think. It strains your eyes and doesn\u2019t let your mind rest.\u201d If you do want to stream something, go for a few episodes of a cozy comfort show (Gilmore Girls<\/em>, anyone?). You can also try soothing activities like coloring, listening to an audiobook or working on a puzzle to bust boredom without being too overstimulated.<\/p>\n If you\u2019re feeling up to it, tackle a couple of assignments\u2014but pace yourself. Start by figuring out what you absolutely need to turn in tomorrow to stay on track, then save the rest for when you\u2019re feeling better. Aim for short bursts of productivity (think: 15 minutes) with frequent breaks to make things more manageable. And if you\u2019re too sick to study, email and ask for an extension. Most teachers are understanding when you have a legit reason.<\/p>\n Chicken noodle soup is the holy grail sick day meal: The sodium-rich broth replenishes electrolytes, and the veggies pack an anti-inflammatory punch\u2014not to mention that the steam helps loosen mucus. Peep our go-to recipe here<\/a>.<\/p>\n Don\u2019t feel like cooking? Canned soup works fine. We love Kettle & Fire Chicken Noodle Bone Broth Soup (available at most grocery stores)\u2014toss in some frozen veggies before heating for even more vitamins and antioxidants.<\/p>\n Run a warm bath and add a cup of Epsom salt (which helps detox skin and ease muscle pain), plus a few drops of eucalyptus essential oil (it relieves stress and supports your respiratory health). Just be sure to keep your soak to 20 minutes max to avoid drying out your skin or messing with your blood pressure. And if you have a fever, it\u2019s best to skip the bath altogether.<\/p>\n Remember what we said about the importance of a good snooze? Yep, that means crashing way earlier than usual. Prop yourself up with a comfy pillow (keeping your head elevated can relieve sinus pressure) and plug in a humidifier (it helps loosen mucus) for a more restful sleep. Sweet dreams\u2014and get well soon, babe.<\/p>\n <\/p>\n![\"Two](\"https:\/\/girlslife.com\/wp-content\/uploads\/2025\/10\/sick-day-agenda-breakfast-ideas-1.jpg\")
\n@leigha.luvs.oats<\/a><\/p>\n10 a.m. Fuel up<\/span><\/h2>\n
11 a.m. Get outside<\/span><\/h2>\n
![\"A](\"https:\/\/girlslife.com\/wp-content\/uploads\/2025\/10\/sick-day-agenda-activities-1.jpg\")
@scarlettwants<\/a><\/p>\n1 p.m. Curl up on the couch<\/span><\/h2>\n
3 p.m. Catch up on HW<\/span><\/h2>\n
6 p.m. Grab some comfort food<\/span><\/h2>\n
![\"A](\"https:\/\/girlslife.com\/wp-content\/uploads\/2025\/10\/sick-day-agenda-bath.jpg\")
@theadesilets<\/a><\/p>\n7 p.m. Take a hot bath<\/span><\/h2>\n
8:30 p.m. Drift into dreamland<\/span><\/h2>\n
Hey, girl! Just to let you know, this piece originally ran in our February\/March 2025 issue. Read our print mag for *free* today when you click HERE!<\/a><\/em><\/h3>\n