Evie Summers
Getting a good night's sleep is essential when you're feeling under the weather, but it's not always easy when you're congested or coughing. While medication can help, there are also natural ways to relieve your symptoms and get some rest. From steamy drinks and showers to extra pillows and nasal strips, there are plenty of tricks to try that will help you drift off and wake up feeling refreshed.
| Characteristics | Values |
|---|---|
| Stick to a sleep schedule | Go to bed and wake up at the same time as usual |
| Avoid stressful activities in the bedroom | Don't pay bills, work, or watch TV in bed |
| Keep the bedroom cool | Don't make it so cold that you wake up shivering |
| Drink alcohol-free liquids | Alcohol can cause dehydration and a dry mouth, which can slow recovery |
| Drink warm beverages | A steamy drink can soothe a sore throat and loosen mucus |
| Avoid drinking too close to bedtime | Aim to drink liquids 60-90 minutes before bed |
| Take a hot shower or bath | The steam will clear your airways and loosen mucus |
| Use a humidifier | This will add moisture to the air, helping to break up mucus in the sinuses |
| Use nasal strips | These will help to open up your nasal passages |
| Use nasal spray | This will help to decongest your nasal passages |
| Take cold and flu medicine | Read the label to ensure it treats your symptoms |
| Use an extra pillow | Propping up your head will relieve sinus pressure and reduce post-nasal drip |
| Try a relaxation technique | Listen to soothing music, meditate, or practice breathing exercises |
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What You'll Learn
Prop yourself up with pillows
Propping yourself up with pillows is a great way to help you sleep with a cold. Elevating your head and upper body while you sleep will relieve sinus pressure and reduce post-nasal drip. This will improve your sore throat as you will be able to breathe through your nose, and it will also reduce the likelihood of your coughing waking you up.
To do this, simply grab an extra pillow or two and stack them so that your head is slightly higher than your body. Make sure you are still comfortable and well-supported. You don't want to use too many pillows, as this could lead to neck pain and discomfort. Just two standard pillows will likely help elevate your head enough.
If you can, try to raise the head of your bed slightly, too. This will help keep you in a comfortable position all night. It is important to stay comfortable and well-supported while you sleep, as a good night's sleep is key to helping you get better.
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Avoid alcohol
When you're feeling under the weather, it's important to get a good night's sleep to help your body recover. However, this can be challenging when you're dealing with congestion, coughing, or a runny nose. While medication can help, there are also natural remedies you can try to get the sleep you need. One thing to keep in mind is to avoid alcohol. Here's why:
Firstly, alcohol can cause dehydration. As a diuretic, alcohol suppresses the hormone that normally prevents your kidneys from producing too much urine. This can lead to frequent trips to the bathroom, disrupting your sleep. Dehydration can also slow down your recovery from a cold. Instead of alcohol, focus on staying hydrated throughout the day and before bed by drinking plenty of water.
Secondly, while alcohol may make you feel sleepy initially, it can disrupt your sleep later in the night. It can interfere with your sleep quality and cause you to wake up feeling unrefreshed. This can prolong your cold symptoms and impact your recovery.
Thirdly, alcohol can worsen a sore throat. It can cause dry mouth, which, combined with a sore throat, can make it even more challenging to fall and stay asleep. Opt for warm, alcohol-free drinks instead, such as decaffeinated tea with honey or lemon juice, or ginger tea. These drinks can help soothe your throat and provide a relaxing effect.
Additionally, alcohol should be used with caution when taking medication. Always read the labels on your medication to ensure it is safe to consume alcohol. Mixing certain medications with alcohol can have adverse effects.
Lastly, alcohol can impact your overall health and well-being. It can affect your immune system, making it harder for your body to fight off infections. By avoiding alcohol, you give your body the best chance to recover from your cold and boost your immune system.
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Try a hot drink
A hot drink before bed can be a great way to help you sleep when you have a cold. The warmth of the drink can soothe a sore throat, and the steam from the drink can help to loosen mucus and clear your airways, making it easier to breathe.
There are several options for hot drinks that can help you sleep. Decaffeinated tea with honey is a good choice, as honey can help soothe a sore throat. Chamomile tea, peppermint tea, and ginger tea are also good options, as they have properties that may help you relax, breathe easier, or fight infections. Ginger tea, in particular, can help ease muscle aches. To make ginger tea, thinly slice a 4-inch piece of fresh ginger root and boil for 30 minutes in a half-gallon of water. You can add cinnamon bark and sugar or honey to taste. It's best to have this drink at least 60 to 90 minutes before bedtime to avoid an upset stomach or needing to get up in the night.
If you don't want tea, you can also try a low-sodium broth. It's important to stay hydrated throughout the day and before bed, so make sure you're drinking plenty of water as well. However, it's best to avoid alcohol, as it can cause dehydration and a dry mouth, which can make a sore throat even worse.
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Use a humidifier
Using a humidifier is a great way to help you sleep with a cold. A humidifier adds moisture to the air you breathe as you sleep, which can help break up the mucus in your sinuses. This can be especially helpful if you're dealing with a stuffy nose or congestion. The added moisture in the air can also help to soothe any dryness or irritation in your nasal passages caused by your cold.
There are two main types of humidifiers: warm-mist and cool-mist. Both types can be effective in adding moisture to the air, but they work in slightly different ways. Warm-mist humidifiers release warm, moist air into the room, which can help to create a soothing and comfortable environment for sleeping. They may also help to reduce congestion by loosening mucus in your nasal passages. However, it's important to be cautious when using warm-mist humidifiers, especially if you have children or pets, as the hot water can pose a safety risk.
Cool-mist humidifiers, on the other hand, use a fan to emit a cool, fine mist into the air. They are generally considered safer than warm-mist humidifiers, as they don't involve heating elements or hot water. Cool-mist humidifiers can be especially helpful during cold seasons, as they can add much-needed moisture to dry indoor air. They may also be preferred in warmer climates or during the summer months when a cool mist is more refreshing.
When using a humidifier, it's important to follow the manufacturer's instructions for cleaning and maintenance. Regular cleaning is essential to prevent the growth of bacteria or mould, which can be harmful if inhaled. It's also recommended to use distilled or purified water in your humidifier, as it has fewer minerals and impurities that can be released into the air.
Additionally, be sure to maintain a comfortable room temperature while sleeping with a cold. Public Health England advises regulating your home's minimum temperature to 18 degrees Celsius to stay as healthy as possible. A cool environment can help you sleep better, but make sure it's not too cold, as you don't want to wake up shivering in the middle of the night.
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Listen to soothing music
Listening to soothing music is a great way to relax and unwind when you're feeling unwell. It can help you to drift off to sleep, especially if your cold is causing a blocked nose, sniffles, or a cough.
When you're feeling under the weather, it's important to give your body the rest it needs. Sleep can be hard to come by when you're congested, coughing, or dealing with a runny nose. Listening to calming music can help take your mind off your symptoms and relax your body, making it easier to fall asleep.
Choose music that you find soothing and relaxing. This could be instrumental music, classical music, nature sounds, or even your favourite songs. Create a playlist that you can turn to when you're feeling unwell. You can also explore premade playlists designed for relaxation and sleep on music streaming platforms.
It's a good idea to avoid screens when you're trying to sleep, so consider using a timer to turn off the music after a certain period. This will ensure that you're not disturbed by unexpected noises or songs that may disrupt your sleep later in the night.
Combining soothing music with other sleep-promoting activities can also be beneficial. For example, you could listen to calming music while taking a hot shower or bath before bed, as recommended by Novey. This can help to further relax your body and improve your sleep.
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Frequently asked questions
Try having a hot drink, such as decaffeinated tea with honey, 60 to 90 minutes before bed. The steam from the drink will help to clear your airways and the warmth will soothe your sore throat. You could also try a hot shower or bath, or use a humidifier in your bedroom. Elevate your head with an extra pillow or two to minimise mucus accumulation in your throat.
Avoid drinking alcohol, as it can cause dehydration and suppress the hormone that stops your kidneys from overproducing urine. Try to avoid stressful activities in your bedroom, such as paying bills or doing office work. Instead, try listening to soothing music or practising a relaxation technique like meditation or breathing exercises.
Nasal sprays and decongestants can help to reduce mucus build-up and ease breathing, but they should not be used for more than three days in a row. You can also try throat sprays, gargling with warm salt water, or pain relievers. If you have a cough, an over-the-counter cough medicine or expectorant could help.
If you've tried everything and still can't fall asleep, it's best to get up and go to another room. Try reading or listening to calm music, but avoid going online or watching television. Sleep deprivation can prolong cold and flu symptoms, so it's important to try everything you can to get some rest.
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