Miya Pearson
Getting a good night's sleep can be challenging when you have a cold. Symptoms like a stuffy nose, coughing, and a sore throat can make it difficult to breathe and cause discomfort. Quality sleep is crucial for recovery, as your body needs rest to heal. While sleeping sitting up with a cold is not necessary, there are several tips you can follow to improve your sleep quality and enhance your comfort.
| Characteristics | Values |
|---|---|
| Sleeping position | Sleeping on the side is recommended. Sleeping on the back can worsen congestion. |
| Pillow arrangement | Stacking pillows to lift the head slightly is recommended. This helps to minimise mucus accumulation in the throat. |
| Room temperature | A cool room temperature (60-68°F) is recommended. |
| Humidity | Using a humidifier or a warm-air humidifier is recommended. |
| Nasal decongestants | Using nasal decongestants is recommended. |
| Cough medicine | Using cough medicine is recommended. |
| Expectorant | Using an expectorant is recommended. |
| Vapor rub | Applying vapor rub to the chest and throat area is recommended. |
| Warm drinks | Drinking warm, caffeine-free drinks is recommended. |
| Gargling | Gargling with warm salt water is recommended. |
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What You'll Learn
Using a humidifier or nasal decongestant
Using a humidifier or a nasal decongestant can help you breathe more freely while sleeping with a cold. Humidifiers add moisture to the air to prevent dryness that can cause irritation. They can be particularly effective for treating dry sinuses. However, it is important to frequently clean your humidifier to prevent the growth of mould and bacteria, which may worsen your sinus problems.
There are other ways to treat sinus issues, such as irrigating your nasal passages with a neti pot or bulb syringe, using warm and cold compresses, and limiting the use of certain medications.
Nasal decongestants are available over the counter at drugstores and work by reducing swollen tissue in your nose, which can decrease mucus production. This makes it easier to breathe, especially when trying to sleep. However, it is advised not to use decongestants for too long, as extended use may lead to rebound symptoms.
Other ways to help you sleep with a cold include drinking a warm, steamy drink before bed, which may help soothe a sore throat and loosen congestion. Aim to drink liquids 60 to 90 minutes before bed to avoid waking up to use the bathroom. You can also try elevating your head and chest with extra pillows to minimise mucus accumulation in your throat.
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Elevating your head with pillows
However, it is important not to use too many pillows, as this can cause neck pain and discomfort. Doctors advise against propping your head up with lots of pillows, as this can bend your neck in a way that makes it harder to breathe. Instead, it is recommended to use just two standard pillows to elevate your head or, alternatively, a foam wedge that lifts your upper body. You can also try layering pillows to form a triangular shape.
If you are sleeping with a cough, it is also suggested that you sleep on your side, rather than your back. This is because sleeping on your back can worsen post-nasal drip, as the mucus can drip down into your throat and trigger your cough.
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Drinking warm beverages
There are many options for warm beverages that can help you sleep when you have a cold. Herbal teas, such as chamomile, peppermint, ginger, and ashwagandha tea, are popular choices due to their relaxing properties and health benefits. For example, chamomile tea can relieve cold symptoms, reduce inflammation, and improve skin health. Ginger tea can also help to fight infections. If you prefer to avoid tea, you can sip on warm milk, which contains tryptophan. Tryptophan increases serotonin levels, which are linked to happiness and well-being. In turn, serotonin increases melatonin levels, which may promote sleep and help combat sleep disorders.
If you are not a tea or coffee drinker, you can try hot water with lemon. Drinking hot water can help to ease congestion, improve digestion, relieve stress, and make you feel warmer. It is also a good way to stay hydrated, which is important when you are sick. You can add a twist of lemon or lime to your hot water for some extra vitamin C and flavour.
In addition to drinking warm beverages, there are other ways to help relieve your cold symptoms and sleep better. You can try raising the temperature in your room slightly, using a humidifier, stacking pillows to elevate your head, or applying a vapor rub to your chest and throat area.
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Taking cough medicine
While sleeping sitting up with a cold is not necessary, propping yourself up with a couple of pillows or a wedge can help to elevate your head and neck slightly. This can prevent mucus from accumulating in your throat and triggering a cough.
Cough medicine can provide temporary relief from coughing and help you sleep more peacefully. There are a few different types of cough medicine available, and it's important to choose the right one for your symptoms.
Expectorants
Expectorants thin the mucus in your airways, making it easier to cough up phlegm. Guaifenesin is the only Food and Drug Administration (FDA)-approved expectorant in the United States and is marketed under brand names like Mucinex and Robitussin DM.
Decongestants
If your cough is caused by allergies or post-nasal drip, a nasal decongestant can help by reducing swollen tissue in your nose and decreasing mucus production. Nasal decongestants are available over the counter and can be found in various forms, such as sprays, liquids, and tablets. However, avoid using decongestants for too long, as extended use may lead to rebound symptoms.
Antitussives
If you want to suppress your cough reflex, look for an over-the-counter cough medicine containing dextromethorphan. This type of medicine blocks the cough reflex and can help you sleep through the night without coughing interruptions.
Home Remedies
In addition to cough medicine, there are some home remedies that can help soothe your cough and improve your sleep:
- Staying hydrated is important, especially when you're sick. Drink at least 8 glasses of water a day to keep your throat lubricated and protect it from irritants.
- Honey has been shown to help calm coughs and can be taken by itself or added to a warm beverage before bed. However, do not give honey to children under 1 year old due to the risk of botulism.
- A steamy shower before bed can add moisture to the air, helping to open your airways and loosen congestion.
- A humidifier in your bedroom can also add moisture to the air, making it easier to breathe and reducing coughing.
- Saltwater gargles can soothe a sore throat and reduce coughing.
- Keeping your bedroom slightly warmer than usual can also help, as cold and dry air can trigger coughing.
Remember, if your cough persists or worsens, consult a healthcare professional for personalized advice and treatment options.
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Maintaining a consistent room temperature
While sleeping with a cold, you may want to consider raising the temperature in your room slightly. Sleeping in a cool room is often recommended, but you don't want to wake up shivering in the middle of the night. A temperature between 60 and 67°F (15.6 and 19.4°C) is ideal while you're sleeping.
- Make use of natural resources, such as sunlight. During the day, open your curtains to let the sun's warmth into your home. Once the sun sets, close the curtains to keep the heat from escaping.
- Ensure your climate-control systems are prepared for seasonal changes. This will help you save money and maintain a comfortable temperature.
- Keep your HVAC fan on to circulate cool air throughout your house, even after the air conditioner has finished its cycle. This will also help maintain constant temperatures in every room.
- Consider installing a zoning system if you have significant temperature variations in your home. This allows you to independently control the temperature in different areas of your home.
- Remove any obstructions from your vents, such as furniture or curtains, to allow warm or cool air to flow freely.
- Ensure your thermostat is turned on and set to the correct temperature to evenly heat or cool your space.
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Frequently asked questions
While sleeping sitting up may not be necessary, it is recommended that you keep your head elevated to minimize mucus accumulation in your throat. You can do this by stacking pillows or using a foam wedge.
It is recommended to keep your bedroom on the cooler side when sleeping with a cold. A temperature between 60-68°F (15.6-20°C) is ideal as it helps reduce sweating and waking up at night.
Warm and caffeine-free drinks are ideal for helping you sleep with a cold. Teas such as chamomile, peppermint, and ginger tea are good options as they have properties that may help you relax and breathe easier. You can also add honey to your tea as it may help soothe your throat.
Over-the-counter medications such as cough medicines, nasal decongestants, and pain relievers can help alleviate cold symptoms and help you sleep better. However, be cautious when using decongestants as extended use may lead to rebound symptoms.
Aside from medication, you can try sleeping on your side to help with congestion. Taking a hot shower or using a warm compress over your sinuses can also help loosen up mucus. Additionally, using a humidifier or air purifier can help keep your nose and throat soothed and comfortable.
