Staying Awake With A Cold: Natural Remedies And Tips

Feeling sleepy when you're sick is your body's way of telling you to slow down and rest. Sleep gives your body time to repair itself, which you need when you're unwell. While you're asleep, your body also produces cytokines, a type of protein that targets infections, and has a better fever response, which helps to fight them off.

However, sleeping can be challenging when you have a cold. Symptoms like a stuffy nose, coughing, and muscle pain can keep you awake. But there are ways to temporarily ease these symptoms and get some rest. For example, you could try drinking a warm beverage, using a nasal decongestant, or taking an over-the-counter medication like ibuprofen.

Drink warm beverages such as tea with honey, or hot water with lemon and honey

Drinking warm beverages such as tea with honey or hot water with lemon and honey is a great way to soothe yourself when you have a cold but don't want to sleep. Here are some reasons why this simple remedy is so effective:

Soothing Relief for Sore Throats

Honey has natural antibacterial and anti-inflammatory properties, making it an effective remedy for soothing sore throats. The warm liquid also helps to relax the throat muscles and provides a comforting feeling. Lemon, being a citrus fruit, is packed with vitamin C, which gives your body a boost of nutrients to fight off infections.

Breaking Up Congestion

The steam from a warm drink can help loosen congestion and make breathing easier. The lemon in your drink also helps to cut through congestion, providing relief from stuffiness.

Cough Suppressant

Honey is a well-known natural cough suppressant, especially effective for children over one year old. It helps to loosen phlegm and suppress the urge to cough, leading to better sleep quality.

Nutritional Boost

Drinking tea with honey or lemon provides your body with valuable nutrients, such as vitamin C, which is essential when fighting a cold or virus. Honey also contains beneficial plant compounds and antioxidants that support your body's immune system.

Hydration

Staying hydrated is crucial when you're sick, and warm beverages can make the process more enjoyable and soothing. Aim to finish your drink about an hour before bedtime to avoid waking up to use the bathroom.

Remember to drink your tea or honey-lemon water at least 60 to 90 minutes before bed, and you'll be well on your way to soothing comfort without the need for sleep.

Take over-the-counter medications such as decongestants, antihistamines, and pain relievers like ibuprofen

Decongestants, antihistamines, and pain relievers like ibuprofen are available over the counter and can help alleviate cold symptoms.

Decongestants

Decongestants help reduce swelling in the passageways of your nose, which relieves the feeling of pressure and improves airflow. They come in the form of pills or nasal sprays. Nasal sprays should not be used for more than three days, as this may lead to increased congestion. Oral decongestants may also raise blood pressure, so those with high blood pressure or heart disease should consult a doctor before use.

Antihistamines

Antihistamines block the release of histamine, a natural substance our bodies release when exposed to allergens. Antihistamines can help relieve a runny nose and sneezing. Older antihistamines, such as brompheniramine and chlorpheniramine, have been found to be more effective in treating cold symptoms than newer antihistamines like fexofenadine (Allegra) and loratadine (Claritin). The main side effect of antihistamines is drowsiness, so they are often included in nighttime cold medicines.

Pain Relievers

Pain relievers, such as ibuprofen, can help reduce the pain associated with a cold, including headaches, muscle aches, and fever. It is important to follow the recommended dosage on the label and consult a doctor if symptoms persist.

Use a humidifier or leave a bowl of water near a heat source to add moisture to the air

If you have a cold, it is important to get a good night's sleep to help your body recover. However, this can be challenging due to symptoms such as a stuffy nose, coughing, and muscle pain. One way to combat these symptoms is to add moisture to the air. Dry air can irritate your sinuses and worsen your symptoms, so using a humidifier or a simple bowl of water can help to alleviate this.

A humidifier works by adding moisture to the air, helping you to breathe better. It is important to use distilled or purified water in a humidifier and to clean it regularly to prevent the growth of bacteria and mould. If you don't have a humidifier, a low-tech alternative is to leave a shallow bowl of water out, especially near a heat source. As the water evaporates, it will slowly humidify the room. This method is a great way to add moisture to the air without any special equipment.

Humidifying the air can help to loosen congestion and make breathing easier. It can also help to soothe a sore throat, as moisture in the air can reduce irritation and swelling. Additionally, the steam from a hot shower can have a similar effect, thinning out and draining the mucus in your sinuses.

By using a humidifier or a bowl of water near a heat source, you can increase the moisture in the air, making it easier to breathe and helping to alleviate some of the unpleasant symptoms of a cold. This, in turn, may make it easier for you to get the rest you need to recover.

Prop your head up with pillows to help your nasal passages drain and reduce pressure in your head

Propping your head up with pillows when you have a cold is a great way to help your nasal passages drain and reduce pressure in your head. This method can help you breathe more easily and reduce coughing. It is recommended to use two standard pillows to elevate your head, as using too many pillows can lead to neck pain and discomfort.

Lying down when you have a cold can cause mucus to build up in your throat, making it difficult to breathe and leading to coughing. By propping your head up with pillows, you can help to minimise this mucus accumulation and breathe more easily.

In addition to propping your head up, there are several other ways to help ease your cold symptoms and get a good night's sleep. Drinking a warm beverage, such as decaffeinated tea with honey, can help soothe a sore throat and loosen congestion. Using a nasal decongestant can also help reduce swollen tissue in your nose and make breathing easier. Taking a hot shower or using a humidifier in your bedroom can also help to thin out and drain mucus in your sinuses.

Getting quality sleep is essential when you have a cold, as it gives your body time to repair itself and fight off the infection. Your body needs rest to recover, so don't worry if you find yourself sleeping more than usual. Make sure to stay hydrated, as this will help prevent dehydration and ease congestion.

Avoid caffeine, alcohol, and sugary drinks, which can be dehydrating

When you're feeling under the weather, it's important to be mindful of what you're consuming. Caffeine, alcohol, and sugary drinks can be dehydrating, which is the opposite of what you want when you're sick. Here's why you should avoid them:

Caffeine

Caffeine has a diuretic effect, which means it can draw fluids out of your body and cause you to lose more of it through urination or stool. This can lead to dehydration, especially if you're experiencing vomiting or diarrhea, or if you have the flu or a severe cold. While moderate caffeine intake—2–3 cups of coffee per day—typically doesn't affect your fluid balance, it's best to opt for more hydrating drinks when you're unwell.

Alcohol

Alcohol is also dehydrating and can worsen symptoms like nausea, headaches, and body aches. It suppresses the antidiuretic hormone, which stops your kidneys from overproducing urine. As a result, you may find yourself urinating more frequently, leading to dehydration. Alcohol also impairs your body's ability to handle infections, so it's best to save that hot toddy for when you're feeling better.

Sugary Drinks

Sugary drinks, such as fruit juices and soft drinks, tend to have high amounts of added sugar. While they may seem appealing, they won't do much to make you feel better and can even aggravate sore throats. Citrus-based juices, in particular, can irritate sore throats, and the high sugar content can lead to a spike in blood sugar and energy levels, which is the opposite of what you want when trying to get a good night's rest.

Frequently asked questions