Gina Johnson
Getting a good night's sleep when you have a cold can be challenging. Symptoms like a blocked nose, coughing, and muscle pain can make it difficult to breathe and sleep comfortably. However, quality sleep is crucial for your recovery, and there are several ways to ease your symptoms and improve your sleep. This includes drinking warm beverages, using humidifiers or steam, taking medication or natural remedies, and adjusting your sleeping position. Let's explore some tips to help you sleep better when dealing with a cold.
| Characteristics | Values |
|---|---|
| Prop yourself up | Sinus pressure gets better when your head is higher than your body. |
| Nasal strips | Help to widen your nasal passages for better airflow. |
| Nasal decongestant | Reduce swollen tissue in your nose and decrease the production of mucus. |
| Nasal spray | Help to decongest your nasal passages. |
| Humidifier | Added moisture in the air could help you breathe better. |
| Hot shower | The steam may help thin out and drain the mucus in your sinuses. |
| Warm, steamy drink | May help soothe a sore throat, while the steam may loosen up your congestion. |
| Sleep alone | You won't risk spreading the sickness to your partner. |
| Avoid alcohol | Alcohol can make you wake up more during the night. |
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Drink hot beverages
Drinking hot beverages can be an effective way to help you sleep better when you have a cold. The steam from the hot drink can help clear the mucus from your nose and ease congestion. The warm fluid can also help soothe a sore throat, which is a common symptom of a cold.
There are several options for hot drinks that can help you sleep better. Tea is a good choice, especially decaffeinated tea with honey, which can help fight infections. Ginger tea can help ease muscle aches and generate a feeling of well-being. You can make your own ginger tea by thinly slicing a 4-inch piece of fresh ginger root and boiling it for 30 minutes in a half-gallon of water. Cinnamon bark, sugar, or honey can be added for flavour. It is best to sip this brew at least an hour before bedtime to avoid potential heartburn. If the tea upsets your stomach, try eating some toast or crackers alongside it.
Chamomile tea is another good option to help you relax. A popular home remedy is a hot drink with ginger, lemon, and honey, which can help soothe a sore throat. Lemon provides vitamins and decongesting properties, while honey can also help with coughing. Chicken soup is also a good choice, as it is rich in protein, and the steam from the soup can help clear your airways.
It is important to avoid drinking alcohol when you have a cold, as it can make you wake up more during the night, cause dehydration, and slow your recovery.
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Use a humidifier
A humidifier can be a great way to help you sleep better with a cold. Firstly, it can help to alleviate dryness and irritation in your nose, throat, and respiratory tract. By adding moisture to the air, a humidifier can help to reduce or eliminate dry air, which can cause or exacerbate symptoms like a stuffy nose, congestion, coughing, and sneezing. This added moisture can help to loosen mucus, making it easier to cough up and clear your airways.
Secondly, a humidifier can help to reduce snoring. Dry air can irritate the throat and nasal tissues, making snoring worse. By using a humidifier, you may be able to reduce the volume of your snoring and enjoy a quieter night's sleep.
Thirdly, a humidifier can provide white noise, which can help to mask other disrupting sounds and improve your sleep quality.
It is important to select the right type of humidifier and maintain it properly to ensure it does not become a breeding ground for bacteria and mould. The Environmental Protection Agency (EPA) recommends the following steps for cleaning and refilling humidifiers: unplug the unit, empty the tank, wipe all surfaces dry, refill daily with distilled water, and follow the manufacturer's instructions for care and cleaning.
While humidifiers can be beneficial, it is worth noting that research from 2017 suggests they have not shown solid benefits for treating colds. However, the added moisture in the air can still help you breathe better and improve your overall comfort.
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Take medication
Taking medication can help alleviate your cold symptoms and help you sleep better. There are several over-the-counter medication options available to help you sleep better with a cold.
If you are feeling achy, an over-the-counter nonsteroidal anti-inflammatory drug (NSAID) can help. NSAIDs can alleviate cold symptoms such as headaches, muscle aches, ear pain, and fever. Common NSAIDs include ibuprofen and aspirin. It is important to note that if you have a fever, you should avoid using NSAIDs for more than 3 days in a row, and if you are taking them for pain, do not take them for more than 10 days consecutively.
Another option is to take over-the-counter cough medicine, which can provide temporary relief and help you fall asleep more easily. Some cough medicines also contain decongestants, pain relievers, and antihistamines. Be sure to check the label to ensure they do not interfere with any other medication you may be taking.
Decongestants are another medication option to help you sleep better with a cold. They work by reducing the swelling in your nasal passages and sinuses, which can help decrease mucus production and make it easier to breathe. Decongestants come in various forms, such as nasal sprays, tablets, and liquids. Nasal sprays, in particular, can provide rapid relief by unblocking your nose, reducing mucus buildup, and improving breathing.
Cold and flu medicines are also available over the counter, often in powder sachet form, which you mix with hot water. These drinks typically contain paracetamol to help relieve headaches and muscle aches associated with colds. If you have a persistent cough, speak to your pharmacist about the best type of cough syrup to take. Some syrups contain codeine, an opioid that provides effective pain relief and helps suppress coughs.
It is always important to carefully read the labels of any medication you take and follow the recommended dosage instructions. If your cold symptoms persist or worsen, consult a healthcare provider for further advice and guidance.
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Prop yourself up
Propping yourself up with pillows when you have a cold can help to relieve sinus pressure and reduce post-nasal drip. This will help you breathe more easily and reduce the likelihood of coughing.
To do this, you can make a wedge with a few pillows to prop yourself up in bed. Your head should be higher than your body. This position will also help to prevent mucus from building up in your respiratory tract and your nasal passages from drying out.
If you don't have enough pillows, you can buy a foam wedge to help elevate your upper body. This will help to alleviate symptoms such as a blocked nose and snoring.
Propping yourself up with pillows can also help to improve your sore throat. When you lie down, mucus can build up and cause a postnasal drip, which can irritate your throat and trigger a cough. By propping yourself up, you can breathe more easily through your nose, reducing the pressure on your throat.
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Avoid alcohol
While alcohol may make you feel sleepy, it's best to avoid drinking it when you have a cold, especially before bed. Alcohol disrupts REM sleep, which is the most restorative type of sleep. This can leave you feeling groggy the next morning. It also turns on a sleep pattern called alpha activity, which prevents your body from getting the deep sleep it needs. Not getting enough sleep can worsen your cold or flu symptoms and prolong your recovery.
Alcohol is a diuretic, which means it suppresses the hormone that normally stops your kidneys from overproducing urine. This can cause you to need the toilet more often, disrupting your sleep. It can also cause dehydration, possibly slowing your recovery time from a cold. Dehydration can also make congestion worse.
Drinking alcohol may also negatively interact with cold medications you're taking, such as acetaminophen, chlorpheniramine maleate, and pseudoephedrine. Alcohol and acetaminophen are both metabolized in the liver, and drinking alcohol while taking this medication can cause liver damage. Alcohol can worsen the side effects of chlorpheniramine maleate, such as drowsiness or nausea. When combined with pseudoephedrine, alcohol may cause difficulty sleeping and headaches.
In addition, many common cold and flu symptoms are also symptoms of a hangover. Even drinking a moderate amount of alcohol can worsen these symptoms.
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Frequently asked questions
There are several things you can try to help you sleep better with a cold. Here are some options:
- Prop yourself up with pillows to keep your head elevated above your body. This will relieve sinus pressure and reduce post-nasal drip, which can help with coughing and sore throat.
- Take a hot shower or bath before bed. The steam will help clear your airways and thin out mucus.
- Drink something warm and steamy before bed. This will help soothe a sore throat and loosen mucus. Try tea with honey, or ginger, lemon and honey.
There are several over-the-counter medications that can help alleviate cold symptoms and help you sleep better:
- Nasal decongestants can help reduce swollen tissue in your nose and decrease mucus production, making it easier to breathe.
- Cough medicines can provide temporary relief from coughing, helping you sleep better. Some also contain decongestants and pain relievers.
- NSAIDs (Nonsteroidal anti-inflammatory drugs) can help with symptoms like headaches, muscle aches, ear pain, and fever.
- Cold and flu medicines, such as Lemsip, often contain paracetamol to help relieve headaches and muscle aches.
Here are some additional tips to help you sleep better with a cold:
- Avoid alcohol before bed. Alcohol can cause dehydration and may make you need to use the toilet more often, disrupting your sleep.
- Use a humidifier or vaporizer in your bedroom to add moisture to the air and help break up mucus in your sinuses.
- Sleep alone if possible. This will allow you to cough, blow your nose, and get up without disturbing your partner.
