Evie Summers
A good night's sleep is essential for recovery when you're feeling unwell, but a persistent cough can make it difficult to fall asleep or maintain uninterrupted sleep. There are several strategies you can try to improve your sleep quality when dealing with a cough. Firstly, consider propping yourself up with extra pillows or using a wedge pillow to elevate your head and chest. This position can help prevent mucus from dripping down your throat and triggering a cough. It's important not to elevate your head too much to avoid neck pain and discomfort. Additionally, sleeping on your side can also help reduce coughing by encouraging mucus to drain from your nose instead of dripping down your throat.
| Characteristics | Values |
|---|---|
| Pillow elevation | Stack a couple of pillows or use a wedge pillow to lift your head and neck slightly. |
| Sleeping position | Lie on your side, not your back. |
| Nasal decongestant | Use a nasal decongestant for a brief period to prevent mucus buildup. |
| Humidifier | Use a room or cool-mist humidifier to thin out mucus. |
| Warm liquids | Drink warm liquids before bed to soothe your throat and loosen mucus. |
| Over-the-counter medication | Take over-the-counter cough medicine or medication for GERD. |
| Allergens | Reduce allergens in your home, such as dust and pet dander. |
| Hydration | Stay hydrated by drinking at least 8 glasses of water a day. |
| Steam | Take a steamy shower before bed to open your airways and loosen mucus. |
| Food | Avoid heavy, spicy, and fatty meals. Eat foods high in fiber, water, and alkaline at least 3 hours before bedtime. |
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What You'll Learn
Elevate your head and chest with pillows or a wedge pillow
If you're struggling to sleep because of a cough, one method you can try is to elevate your head and chest with pillows or a wedge pillow. This is particularly helpful if your cough is accompanied by a runny nose or post-nasal drip, which is when mucus runs down the back of your throat, triggering your cough.
When you lie down, mucus can collect at the back of your throat. Elevating your head and chest prevents this by allowing the mucus to drain out of your nose instead. It also helps you swallow secretions better and makes it harder for stomach acid to reflux.
If you don't have a wedge pillow, you can stack a couple of pillows to lift your head and neck slightly. Just be careful not to elevate your head too much, as this could lead to neck pain and discomfort.
In addition to elevating your head and chest, you can also try lying on your side instead of your back. This can also help prevent mucus from accumulating in your throat and triggering your cough.
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Try lying on your side, not your back
If you're struggling to sleep due to coughing, try lying on your side instead of your back. Sleeping on your back can cause mucus to accumulate in your throat, triggering a cough. Lying on your side may allow the mucus to drip out of your nose instead.
If you have post-nasal drip, a constant trickle of mucus from the upper airways, lying on your side can help prevent the mucus from collecting in your throat. When you're upright, the mucus drains naturally with the help of gravity, but when you lie down, you lose the help of gravity, and mucus collects at the back of your throat.
In addition to lying on your side, you can also try elevating your head and chest with extra pillows or a wedge. This can also help prevent mucus from accumulating in your throat and triggering a cough. Just be sure to avoid elevating your head too much, as this could lead to neck pain and discomfort.
If you have acid reflux or GERD, treatment specific to these conditions may also help improve your sleep quality.
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Drink warm liquids before bed
Drinking warm liquids before bed can help soothe a sore throat and suppress a cough. It can also help to loosen mucus buildup, which can cause coughing. Warm water with honey and lemon, herbal teas, and broths are all good options. Honey has antibacterial properties and can help to thin mucus, making it easier to cough up. Lemon can also help to thin mucus and reduce inflammation in the throat.
It is important to finish drinking any warm beverage at least an hour before bedtime. This is because lying down too soon after drinking can cause stomach acid to reflux, triggering coughing. Staying hydrated throughout the day is also important when you are unwell, as it helps to keep your throat lubricated, protecting it from irritants and other coughing triggers. Aim to drink at least 8 glasses of water a day.
If you are experiencing a wet cough, it is recommended to use an expectorant during the day. An expectorant will help to thin out mucus, making it easier to cough up. However, at night, you may want to use a cough suppressant, also known as an antitussive, to prevent coughing by blocking your cough reflex.
If your coughing is due to allergies, reducing allergens in your home may help to prevent it. Regular cleaning and dusting can help to prevent dust buildup, and investing in a HEPA filter can help to get rid of allergens in the air. If you have pets, it is best to keep them out of your bedroom at night, and wash your bedding regularly.
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Use a cool-mist humidifier
If you're struggling to sleep due to coughing, a cool-mist humidifier can be a great way to help ease your symptoms and get a good night's rest. Humidifiers work by taking water and vaporizing it into the surrounding air, making dry environments more humid. This added humidity can help to ease congestion and coughing by providing much-needed moisture to the air.
Cool-mist humidifiers are particularly beneficial for easing the symptoms of colds and coughs as they help to shrink nasal passages, making it easier to breathe. They are also effective at reducing static electricity around the house and providing relief from dry skin and cracked lips, which can be common issues during the cold season.
It's important to note that cool-mist humidifiers can be noisier than their warm-mist counterparts, so if you are a light sleeper, this may be something to consider. Additionally, the cool mist may not be ideal during the colder months when you're already bundling up under layers of blankets. However, cool-mist humidifiers are generally safer if you have children or pets, as they pose zero burn risk.
To maintain your cool-mist humidifier, be sure to clean it thoroughly after each use to prevent bacteria buildup. Using distilled water can also help ensure the cleanest humidity. Additionally, keep an eye on the output of your humidifier to avoid excessive moisture accumulation, which can lead to mold growth.
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Take a steamy shower before bed
Taking a steamy shower before bed can be an effective way to relieve your cough and help you sleep better. Here's how:
Steam from a shower adds moisture to the air, which can help open up your airways and loosen congestion in your chest and sinuses. This moisture helps to clear your airways by loosening up secretions in the nose and breaking down mucus buildup, which is a common trigger for coughing.
Enhancing the Effects
To amplify the effects of steam, you can incorporate eucalyptus. Try tying a bundle of eucalyptus to your showerhead or using a eucalyptus shower steamer. Eucalyptus has powerful antimicrobial and anti-inflammatory properties that can help fight viral and bacterial infections, soothe a sore throat, and ease aches and pains.
Precautions
While steam can be beneficial, it's important to avoid overdampening the air, especially if you have asthma or allergies. Allergens like dust mites and mold can thrive in damp environments, potentially worsening your symptoms. Keep the humidity level in your sleeping space between 40% and 50%. You can use a hygrometer to measure and maintain the optimal moisture level.
Additional Tips
If your cough persists or is accompanied by other symptoms, consult a healthcare professional. They can help diagnose the underlying cause and provide personalized advice and treatment options. In the meantime, staying hydrated by drinking plenty of fluids throughout the day can help keep your throat lubricated and protected from irritants.
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Frequently asked questions
Try elevating your head and chest with extra pillows or a wedge. Lying on your side can also prevent mucus from building up in your throat and triggering a cough.
Try a cough suppressant, also known as an antitussive, to block your cough reflex. You can also try an expectorant to thin the mucus in your airways, making it easier to cough up phlegm.
Yes, try drinking a warm liquid before bed, such as honey in warm water, herbal tea, or broth. You can also try having a steamy shower before bed to help open your airways.
Try to reduce allergens in your home by cleaning and dusting regularly. Wash your bedding once a week and keep pets out of your bedroom.
