Coughing and a cold can make it difficult to sleep, with constant discomfort and congestion keeping you tossing and turning, but several simple tips can help improve your sleep even when you’re sick. Here are some effective strategies to consider.
Elevate Your Head
When you have a cold, nasal congestion and coughing can make it difficult to breathe. One of the best ways to alleviate this is by elevating your head while you sleep. Prop yourself up with an extra pillow or a wedge pillow.
Ready for a challenge? Click here to take our quiz and show off your knowledge!
This helps prevent mucus from accumulating in your airways and can reduce coughing during the night. Sleeping at a slight incline allows for easier breathing, which can help you rest more comfortably.
Use a Humidifier
Dry air can worsen coughs and congestion, making it harder to sleep. A humidifier adds moisture to the air, which can soothe your throat and nasal passages, helping to alleviate coughing.
It also helps prevent the air from becoming too dry, which can further irritate your throat and respiratory system. Make sure to clean the humidifier regularly to avoid mold buildup.
Ready for a challenge? Click here to take our quiz and show off your knowledge!
Stay Hydrated
Drinking plenty of fluids is essential when you’re sick. Staying hydrated helps thin mucus and makes it easier to expel. Warm liquids like herbal teas, broths, or warm water with honey and lemon can provide comfort and help soothe a sore throat.
Avoid caffeinated or alcoholic beverages before bed, as they can dehydrate you and disrupt sleep.
Take Over-the-Counter Remedies
For short-term relief, over-the-counter (OTC) medications like decongestants, cough suppressants, and antihistamines can help alleviate symptoms. A decongestant can reduce nasal congestion, while a cough suppressant can provide relief from persistent coughing.
Be sure to follow the instructions on the packaging and avoid any medications that could make you drowsy if you’re already feeling sluggish.
Gargle with Salt Water
A sore throat is a common symptom of a cold, and coughing can make it feel even worse. One simple way to relieve throat irritation is by gargling with warm salt water before bed.
Saltwater can reduce inflammation, clear mucus, and provide temporary relief from a sore throat. Just dissolve a teaspoon of salt in a glass of warm water, gargle for a few seconds, and spit it out.
Create a Sleep-Friendly Environment
The environment in which you sleep plays a significant role in the quality of your rest. Keep your bedroom cool and dark, as this encourages better sleep.
Avoid bright lights and screen time before bed, as they can interfere with the natural sleep cycle. Additionally, using calming essential oils like lavender can promote relaxation and help reduce stress.
Practice Relaxation Techniques
Stress and anxiety about not being able to sleep can worsen your symptoms. Practice relaxation techniques such as deep breathing or meditation to calm your mind before bed. These practices can help lower your heart rate and ease your body into a restful state.
Avoid Eating Heavy Meals Before Bed
Eating a large meal before bedtime can increase discomfort, especially when you’re already struggling with coughing and congestion.
Try to avoid heavy, greasy, or spicy foods at least two to three hours before going to sleep. Instead, opt for light, easily digestible foods if you feel hungry.
Consult a Doctor if Necessary
If your symptoms persist for an extended period or worsen, it’s important to consult a healthcare provider. Chronic coughing or other severe symptoms could indicate an underlying condition such as allergies, asthma, or a respiratory infection.
While coughing and a cold can certainly interfere with sleep, following these simple tips can help you rest more comfortably and wake up feeling better.
By managing your symptoms with hydration, elevation, and a sleep-friendly environment, you can ensure a more restful night even when you’re under the weather.