Evie Summers
Sleep is an essential part of recovery when you're feeling unwell, but it can be hard to get a good night's rest when you have a head cold. Symptoms like congestion, coughing, and a runny nose can keep you up at night, but there are ways to help relieve them and get the sleep you need. From adjusting your sleep environment to trying natural remedies and over-the-counter medications, you can improve your comfort and promote better sleep, allowing your body to rest and heal.
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What You'll Learn
- Elevate your head with pillows or by raising the head of your bed
- Drink a warm beverage 60-90 minutes before bed
- Take over-the-counter medications like NSAIDs, cough medicines, or nasal decongestants
- Use a humidifier or vaporizer to add moisture to the air
- Take a hot shower or inhale steam to thin out mucus
Elevate your head with pillows or by raising the head of your bed
Elevating your head while sleeping can help you breathe more easily and reduce congestion when you have a head cold. It is one of the best positions to sleep in when you are suffering from a cold. When you lie down flat, mucus from your nose can pool at the back of your throat, causing you to cough.
You can elevate your head by using an extra pillow to lift your head slightly. Avoid using too many pillows, as this could lead to neck pain and discomfort. Just two standard pillows will likely help elevate your head enough. Alternatively, you can raise the head of your bed by putting large books under the legs of your headboard and securing them. This creates a gentler, more natural incline.
If you are still experiencing congestion, you can try nasal strips. These go across the bridge of your nose to help stretch and open your nasal passages, allowing more space for airflow.
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Drink a warm beverage 60-90 minutes before bed
Drinking a warm beverage 60 to 90 minutes before bed can be beneficial when you have a head cold. The warmth of the drink can soothe a sore throat, and the steam may help to loosen congestion. Aim for decaffeinated options, such as tea with honey, or herbal teas like chamomile, peppermint, or ginger tea. All of these have properties that can aid relaxation, improve breathing, or fight infections.
If you don't enjoy tea, you can also try warm water with lemon or low-sodium broth. These options will keep you hydrated, prevent dehydration, and ease congestion. It's important to avoid drinking too close to bedtime, as this may cause you to wake up to use the bathroom during the night, disrupting your rest.
In addition to warm beverages, you can also try using a humidifier in your bedroom. This will add moisture to the air, helping to break up mucus in your sinuses and nose. The moist air will also soothe any irritation in your throat and ease coughing. Remember to clean your humidifier regularly to prevent bacterial and mould growth.
Another way to benefit from steam is to take a hot shower before bed. The steam can help thin out and drain the mucus in your sinuses, making it easier to breathe. Keep the bathroom door closed to let the steam accumulate, and consider using aromatherapy shower tablets with peppermint or eucalyptus oil for a soothing experience.
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Take over-the-counter medications like NSAIDs, cough medicines, or nasal decongestants
If you're struggling to sleep due to a head cold, taking over-the-counter medications can help alleviate your symptoms and make it easier to rest. Here are some medication options to consider:
Nonsteroidal Anti-Inflammatory Drugs (NSAIDs)
NSAIDs are a type of over-the-counter medication that can help with various cold symptoms, such as headaches, muscle aches, ear pain, and fever. These drugs work to reduce inflammation in the body, which can help ease the discomfort associated with a head cold. Examples of NSAIDs include ibuprofen and acetaminophen.
Cough Medicines
Coughing can be a disruptive symptom of a head cold, making it difficult to fall asleep. Over-the-counter cough medicines can provide temporary relief by suppressing your cough and helping you drift off to sleep more easily. Some cough medicines also contain additional ingredients like decongestants, pain relievers, and antihistamines, which can address multiple symptoms at once.
Nasal Decongestants
Nasal congestion is a common issue when dealing with a head cold, and it can significantly impact your sleep. Nasal decongestants work by reducing swelling in the nasal passages, making it easier to breathe. They can be found in various forms, such as oral medications, nasal sprays, or even menthol salves that can be applied topically to the chest and throat area.
When choosing over-the-counter medications, carefully read the ingredients and select the option that best matches your specific symptoms. It is also important to ensure that the medication does not interfere with any other medications you may be taking. Always follow the instructions on the package or consult a healthcare professional for guidance if needed.
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Use a humidifier or vaporizer to add moisture to the air
Using a humidifier or vaporizer to add moisture to the air can help you breathe better and soothe your irritated tissues. It is recommended to use distilled or purified water in a humidifier and to change the water daily. If you don't have a humidifier, you can leave a shallow bowl of water, especially near a heat source, and as the water evaporates, it will slowly humidify the room.
A vaporizer can also be used to release moisture into the air. The steam from a vaporizer or humidifier can loosen congestion and prevent your head from drying out. It is important to clean and disinfect your humidifier or vaporizer regularly to prevent bacteria and mold growth.
In addition to helping with congestion, moist air can also ease a sore throat. The moisture in the air can also help to soothe irritated tissues in your nose and throat, making it easier to breathe.
Using a humidifier or vaporizer is a great way to add moisture to the air and help relieve cold symptoms, but it's important to maintain good hygiene practices to prevent the growth of bacteria and mold.
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Take a hot shower or inhale steam to thin out mucus
Taking a hot shower or inhaling steam can be an effective way to thin out mucus and clear your congestion. The warm, moist air from the steam helps to loosen the mucus in your nasal passages, throat, and lungs, making it easier for your mucus to drain out.
To take advantage of the steam from a hot shower, keep the bathroom door closed to let the steam accumulate. You can also add aromatherapy shower tablets with peppermint or eucalyptus oil to the shower. When inhaled, the cooling effects of these ingredients may help you feel less congested.
If you don't want to take a shower, you can try inhaling steam in other ways. One way is to lean over a bowl of hot water, placing a hand towel over your head to trap the steam around your face. You can also run the shower and sit in the steam-filled bathroom with the door shut. Alternatively, you can bend over a sink filled with running hot water or put a warm compress over your sinuses.
In addition to steam, drinking warm liquids can also help to thin out mucus and clear congestion. Liquids such as tea, warm water with lemon, or broth can be soothing, prevent dehydration, and ease congestion. Gargling with warm salt water can also help relieve symptoms of a cold, including excess mucus.
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Frequently asked questions
Getting enough sleep is important for your body to recover from illness. Here are some tips to help you sleep better with a head cold:
- Elevate your head by using an extra pillow or raising the head of your bed. This will help to minimise mucus accumulation in your throat.
- Take over-the-counter medications such as cough medicines, decongestants, antihistamines, or pain relievers.
- Drink a warm, steamy beverage about 60 to 90 minutes before bedtime to soothe a sore throat and loosen congestion.
- Use a humidifier or vaporizer to add moisture to the air, helping to break up mucus and soothe irritated tissues in your nose and throat.
- Take a hot shower or inhale steam to thin out and drain mucus in your sinuses, making it easier to breathe.
A: Drinking warm liquids can be soothing, prevent dehydration, and ease congestion. Here are some recommended drinks:
- Decaffeinated tea with honey
- Chamomile tea
- Peppermint tea
- Ginger tea
- Warm water with lemon
- Low-sodium broth
A: There are several over-the-counter medications that can help alleviate cold symptoms and improve sleep:
- Cough medicines
- Decongestants
- Antihistamines
- Pain relievers (e.g., ibuprofen, acetaminophen)
- NSAIDs (Non-steroidal anti-inflammatory drugs)
Elevating your head by using extra pillows or raising the head of your bed has several benefits when you have a head cold:
- It helps to minimise mucus accumulation in your throat, reducing the likelihood of coughing.
- It improves airflow and makes it easier to breathe, reducing congestion.
- It can also help to reduce stuffiness caused by increased blood flow to your head when lying down.
A: Yes, here are some additional tips to improve your sleep when dealing with a head cold:
- Stick to a consistent sleep schedule, even when you have a cold, to make it easier to fall asleep and fight off future illnesses.
- Avoid alcohol, as it can disrupt your sleep and make your symptoms worse.
- Use nasal strips to help widen your nasal passages and improve airflow.
- Apply a vapor rub containing ingredients like eucalyptus oil, menthol, or camphor to your chest and throat to help breathe easier and sleep more comfortably.
