Miya Pearson
Getting a good night's sleep when you have a cold can be challenging. Symptoms like a stuffy nose, coughing, and a sore throat can make it difficult to breathe and fall asleep. However, quality sleep is crucial for your body to recover and fight off the infection. Fortunately, there are several strategies you can use to temporarily relieve your symptoms and improve your sleep when you have a cold.
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What You'll Learn
Prop yourself up with pillows to ease sinus pressure
If you're struggling with sinus pressure while you have a cold, propping yourself up with pillows can help to ease your discomfort. When you lie flat on your back, mucus can gather in your sinuses, increasing pressure and making breathing more difficult. To avoid this, try placing one or two extra pillows under your head to elevate your upper body. This will help to drain mucus from your sinuses, reducing the pressure and making it easier to breathe.
You can also try using a humidifier in your bedroom to prevent your sinuses from clogging during the night. The added moisture in the air will help to keep your mucus thin and prevent congestion. Be sure to use distilled or purified water in your humidifier and clean it regularly to prevent bacterial and mould growth. Drinking a large glass of water before bed can also help to keep you hydrated and thin out your mucus, preventing sinus congestion.
If you're looking for additional ways to relieve sinus pressure, you could try taking a hot shower before bed. The steam will help to thin out and drain the mucus in your sinuses, making it easier to breathe. You can also try a warm compress on your face, or a nasal irrigation, which is similar to a commercial saline spray but uses a larger amount of saline to more effectively rinse mucus from the nose.
Finally, remember to stick to a healthy sleep routine, even when you're feeling unwell. Maintaining regular sleep and wake times and sleeping in a dark, comfortable room without distractions can help you get the rest you need to recover from your cold.
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Use a humidifier or vaporizer to moisturize the air
When you have a cold, dry air can irritate your sinuses and make your symptoms worse. A humidifier or vaporizer can help by adding moisture to the air, making it easier for you to breathe.
A humidifier infuses the air with moisture, which can lubricate irritated nasal passages and provide comfort during a cold. Humidifiers work by creating mist from cold water. It is important to always use distilled or purified water in a humidifier and to change the water daily to prevent bacterial and mold growth.
A vaporizer, on the other hand, is a type of humidifier that heats water to the point of steam before diffusing it through the air. Vaporizers may be preferred by people who are sensitive to irritants in the air, as boiling the water first may result in purer steam. However, it is important to note that vaporizers may not be suitable for homes with young children or pets who could accidentally tip them over.
Both humidifiers and vaporizers can help ease the discomfort of dry air, and the right choice for you will depend on your personal preferences and circumstances. They are both relatively inexpensive, with most humidifiers costing less than $100.
By increasing the humidity in your home, you can help reduce inflammation of your sinus tissue and make breathing easier, allowing you to get a better night's sleep when you have a cold.
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Drink a warm, steamy beverage 60-90 minutes before bed
Drinking a warm, steamy beverage 60–90 minutes before bed can help you sleep better when you have a cold. This is because the steam from the drink may help to loosen congestion, making it easier to breathe. A warm drink can also help to soothe a sore throat.
There are several suitable drinks to choose from. Decaffeinated tea with honey is a great option, as is chamomile tea, which has been consumed for its health benefits for ages. Chamomile has been shown to be soothing and slumber-inducing, and it can also help to relieve cold symptoms, reduce inflammation, and improve skin health. Peppermint tea is another good choice, as peppermint has a cooling effect that may help you feel less congested. Ginger tea can also help you relax and breathe easier, as well as fight infections.
If you don't want tea, you could try warm milk. Milk contains tryptophan, which increases serotonin levels, which in turn increases melatonin levels. Melatonin is a sleep-regulating hormone that may promote sleep and help combat various sleep disorders, including insomnia. Almond milk is a good option, as it is high in sleep-promoting hormones and minerals, including tryptophan, melatonin, and magnesium. However, if you are lactose intolerant or have a milk allergy, you should avoid drinking milk before bed.
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Take a hot shower or bath to thin out mucus
Taking a hot shower or bath can be an effective way to thin out mucus and find relief from congestion. The warmth and steam from the hot water can help loosen and clear the mucus in your nose and throat, making it easier to breathe and sleep.
- Let the steam work for you: Inhale the steam deeply to help moisturize and open up your stuffy breathing passages. If you're taking a shower, simply breathe in the steam from the shower. Alternatively, you can run the shower and sit in the steam-filled bathroom with the door closed.
- Apply a warm compress: After your shower or bath, apply a warm compress, such as a hot water bottle or a microwavable heat pack wrapped in a damp towel, to your sinuses and forehead. This can provide additional relief from sinus pressure and pain.
- Stay hydrated: Drinking plenty of fluids, especially warm liquids, can help thin mucus and drain your sinuses. Opt for hot beverages like tea and broth-based soups, which can also soothe irritated airways. Aim to drink these fluids 60 to 90 minutes before bedtime to avoid frequent bathroom trips during the night.
- Use eucalyptus oil: Adding a few drops of eucalyptus oil to your bath can help clear your nose and provide a soothing aroma.
- Try a contrast shower: For an age-old technique, alternate between hot and cold water during your shower. Start with cold water for one minute, then switch to hot water for another minute. Repeat this cycle 3 to 5 times. The hot water will open your blood vessels, promoting blood flow, while the cold water will constrict them, directing blood to the center of your body.
Remember, while a hot shower or bath can help thin out mucus and provide temporary relief, it's also important to address the underlying causes of your congestion and seek appropriate medical advice if your symptoms persist or worsen.
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Take over-the-counter medication to alleviate symptoms
If you're feeling achy, an over-the-counter (OTC) nonsteroidal anti-inflammatory drug (NSAID) can help alleviate cold symptoms, including headaches, muscle aches, ear pain, and fever. NSAIDs are available without a prescription and typically include dosage instructions on the label. It is important to note that NSAIDs should not be used for more than 3 days in a row if you have a fever or for more than 10 days if you are taking them for pain.
Decongestants are another type of OTC medication that can help with a cold. They work by reducing swollen tissue in your nose, decreasing mucus production, and making it easier to breathe. Decongestants can be taken orally as pills or liquids, or they can be applied topically inside the nose as nasal sprays, drops, or gels. It is important to be cautious when using nasal sprays for more than 3 days in a row, as this can have the opposite effect and make congestion worse. Additionally, decongestants can raise your blood pressure, so it is important to choose cold medications that do not contain decongestants if you have high blood pressure.
Antihistamines are also available as OTC medications and may provide short-term relief from cold symptoms. Common antihistamines include chlorpheniramine and diphenhydramine, which may relieve cold symptoms for one to two days. Antihistamines can cause drowsiness, so they may be particularly helpful when trying to sleep with a cold. However, it is important to note that antihistamines are not effective in the mid to long term. Corticosteroid nasal sprays may also be safe as an OTC treatment, but it is always recommended to check with a healthcare provider before taking any new medication.
Multi-symptom cold medicines are also available OTC and can provide temporary relief from multiple cold symptoms, such as congestion, a runny nose, cough, fever, and aches. These medications do not cure the cold but can help manage the symptoms. It is important to carefully read the labels of multi-symptom cold medicines to avoid taking multiple medications with the same active ingredients, as this can lead to dangerous side effects.
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Frequently asked questions
Getting a good night's sleep is important to help your body fight off a cold. Here are some tips to help you sleep better:
- Prop yourself up with extra pillows to help ease sinus pressure.
- Use a humidifier or vaporizer to add moisture to the air and ease congestion.
- Drink a warm, steamy beverage before bed to soothe your throat and loosen congestion.
- Take a hot shower or bath to thin out mucus in your sinuses.
- Take over-the-counter medications such as NSAIDs, cough medicines, or nasal decongestants to alleviate specific symptoms.
Congestion can make it difficult to breathe and sleep. Here are some ways to find relief:
- Use nasal strips to help open your nasal passages and allow more airflow.
- Try a nasal decongestant to reduce swollen tissue in your nose and decrease mucus production.
- Gargle with warm salt water before bed to find quick relief.
- Take a hot shower or sit in a steamy bathroom to help thin out and drain mucus.
There are several over-the-counter medications that can help alleviate cold symptoms and improve sleep. These include:
- NSAIDs (Non-steroidal anti-inflammatory drugs) can help with symptoms such as headaches, muscle aches, and fever.
- Cough medicines can help suppress coughing so you can sleep better.
- Nighttime cold and flu medicines can help with multiple symptoms such as congestion, runny nose, cough, fever, and aches.
Yes, there are some natural remedies that can help you sleep better when you have a cold:
- Drink warm beverages such as decaffeinated tea with honey, or herbal teas like chamomile, peppermint, or ginger tea. These can help you relax and soothe your throat.
- Eat or drink something hot, such as soup, to help loosen mucus and clear your airways.
- Try gargling with warm salt water to find quick relief from congestion and sore throat.
- Use a humidifier or vaporizer to add moisture to the air and ease congestion.
It's important to give your body the rest it needs, but if you can't sleep, there are a few things you can try:
- Get up and go to another room to read or listen to calm music.
- Avoid looking at screens, such as your smartphone or television, as these can stimulate your mind and keep you awake.
- Avoid stressful activities in your bedroom, such as working or paying bills.
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