Ashwin Lewis
A persistent cough can be disruptive and frustrating when you're trying to sleep. If you're suffering from a cough, there are a few things you can do to help calm it and get some rest. This is especially important as you need to sleep so you can get the rest you need to fight your illness and function during the day.
| Characteristics | Values |
|---|---|
| Elevate your head and chest with extra pillows or a wedge | This can prevent mucus buildup from triggering a cough |
| Lie on your side | Lying on your back can cause mucus to accumulate in your throat |
| Use throat lozenges or honey | These can be soothing for a sore or dry throat or cough |
| Stay hydrated | This can help reduce coughing |
| Keep the air warm and humidified | Cold and dry air can trigger a cough |
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What You'll Learn
Elevate your head and chest with pillows or a wedge
Elevating your head and chest with pillows or a wedge can help to calm a cough when you need to sleep. This is because when you lie flat on your back or side, mucus can accumulate in your throat and trigger a cough. By elevating your head and chest, you can prevent mucus from building up and dripping down your throat, which will help to reduce coughing. It is important not to elevate your head too much, as this could lead to neck pain and discomfort.
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Lie on your side, not your back
Lying on your side can help to calm a cough when you need to sleep. This is because when you lie on your back, mucus can accumulate in your throat, triggering a cough. Lying on your side may allow mucus to drip out of your nose instead.
To help with this, you can try stacking a couple of pillows or using a wedge to lift your head and neck slightly. This will help to keep your airways clear and reduce the likelihood of a coughing fit. However, be careful not to elevate your head too much, as this could lead to neck pain and discomfort.
If you're experiencing a coughing fit, try to remain calm and focus on your breathing. Take slow, steady breaths and try to relax your body. This can help to reduce the intensity of the coughing and make it easier to get back to sleep.
It's also important to stay hydrated and keep the air warm and humidified. Dry air can irritate the throat and make coughing worse.
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Try throat lozenges or honey
If you have a sore or dry throat or cough, you might find throat lozenges or honey soothing. They can also calm the cough reflex. If you have a cough, try to stay hydrated and keep the air warm and humidified. Cold and dry air can trigger a cough.
If your cough is part of a seasonal respiratory virus, like the common cold, try elevating your head and chest with extra pillows or a wedge. Sleeping flat on your back or on your side can cause mucus to accumulate in your throat, which can trigger a cough. To avoid this, stack a couple of pillows or use a object to lift your head and neck slightly. Avoid elevating your head too much, as this could lead to neck pain and discomfort.
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Stay hydrated
Staying hydrated is one of the best ways to calm a cough when you need to sleep. This is because coughs are often caused by mucus buildup in the throat, and drinking water can help to thin out the mucus, making it easier to cough up and clear your throat. It can also help to soothe a sore or dry throat, which may be causing your cough.
Drinking water throughout the day is important, but it's also a good idea to keep a glass of water by your bed at night. That way, you can take small sips if you feel your throat getting dry or if you start to cough.
If you're struggling to drink enough water, try adding a slice of lemon or lime to your glass. This can make the water taste more interesting and encourage you to drink more. You could also try drinking herbal teas, which can be hydrating and have additional soothing properties. For example, chamomile tea is known for its calming effects, which may help you to relax and get to sleep.
It's also important to avoid drinks that can dehydrate you, such as coffee, alcohol, and sugary soft drinks. These can make your throat feel drier and irritate your cough.
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Keep the air warm and humidified
Keeping the air warm and humidified can help to reduce coughing. Cold and dry air can trigger a cough, so it's important to keep the air around you warm and humid. You can do this by using a humidifier or vaporiser in your bedroom. Alternatively, you could try taking a hot shower before bed to help open up your airways and reduce congestion.
If you don't have access to a humidifier or vaporiser, you can also try breathing in steam from a bowl of hot water. Simply fill a bowl with hot water and hold your head over it, covering your head and the bowl with a towel to trap the steam. Breathe in the steam for a few minutes to help loosen any congestion and soothe your cough.
Another way to keep the air warm and humidified is to use a warm mist humidifier. These devices emit a warm mist into the air, which can help to add moisture to the air and relieve congestion. They are especially useful if you have a dry cough, as the warm mist can help to moisten your throat and airways, making it easier to breathe and reducing the urge to cough.
In addition to keeping the air warm and humidified, it's also important to stay hydrated. Drinking plenty of fluids can help to thin out mucus and make it easier to clear from your throat and airways. This can help to reduce coughing and improve your overall comfort when you're trying to sleep.
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Frequently asked questions
Try elevating your head and chest with extra pillows or a wedge. You can also try lying on your side, not your back.
Lying on your back or on your side can cause mucus to build up in your throat, which can trigger a cough. Elevating your head or lying on your side may let the mucus drip out of your nose instead.
Try a throat lozenge or honey, which can be soothing if you have a sore or dry throat or cough. Staying hydrated and keeping the air warm and humidified may also help.
Wet coughs, sometimes called productive coughs, often involve excessive mucus in the chest, throat and mouth. Try to keep your head elevated to avoid mucus building up in your throat.
According to sleep medicine specialist Sanja Jelic, MD, the best way to sleep when you have a chronic cough is to control the cause when you're awake.
