Ashwin Lewis
Sleep is an essential part of recovering from a cold, but it can be challenging to get a good night's rest when you're feeling unwell. Symptoms like a stuffy nose, coughing, and muscle pain can keep you awake, and your body needs rest to get better. While it's not necessary to sleep sitting up, slightly elevating your head with a couple of pillows can help to minimize mucus accumulation in your throat and make breathing easier. In addition to this, there are several other ways to alleviate cold symptoms and get a good night's sleep.
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What You'll Learn
Using a humidifier or nasal decongestant
While sleeping upright is not necessary when you have a cold, slightly lifting your head or upper body can help minimise mucus accumulation in your throat and aid nasal drainage. This can be done by stacking pillows or using a foam wedge.
Using a humidifier can be an effective way to keep the air moist, which may help you breathe better when you have a cold. The moisture in the air can prevent dryness and irritation, which are often associated with cold symptoms. It is recommended to use distilled or purified water in a humidifier and to change the water daily. Additionally, regular cleaning is essential to prevent the growth of bacteria and mould.
Before purchasing a humidifier, it is advisable to listen to it, as some models may be too loud for comfortable sleep. Reading reviews and checking for features that ensure ease of cleaning and maintenance are also recommended.
As an alternative to a humidifier, you can try irrigating your nasal passages with a neti pot or bulb syringe. This involves using a saline solution to gently rinse your nose, helping to clear out your sinuses.
If you prefer not to use a humidifier, nasal decongestants are another option to consider. Nasal decongestants work by reducing swollen tissue in your nose, which decreases mucus production. This makes it easier to breathe, especially when sleeping with a cold. They are readily available over the counter and can be found in various forms, such as sprays or drops. However, it is important to note that decongestants can keep you awake, so it may be worth exploring other options if you are seeking relief specifically during sleep.
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Drinking warm liquids
While sleeping upright is not recommended when you have a cold, drinking warm liquids can help soothe some of the symptoms.
- Decaf tea: The warmth can help soothe a sore throat, and the steam can help with congestion. Ginger tea can give your immune system a boost, and adding honey can calm a cough and help you sleep.
- Warm water with lemon: This can keep you hydrated and help with congestion.
- Soup: The warmth can help break up mucus, and the calories can give you energy when you may not have much of an appetite.
- Warm salt water: Gargling with warm salt water before bed can help soothe a sore throat.
In addition to drinking warm liquids, you can also try inhaling steam from a hot shower or sitting in a steamy bathroom to help loosen congestion and make it easier to breathe. Using a humidifier or a vapor rub can also help moisten the air and make breathing easier.
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Taking a hot shower
While sleeping upright is not necessary when you have a cold, propping up your head and upper body with pillows or a foam wedge can help to drain your nasal passages. Sleeping on your side can also help to prevent postnasal drip.
To get the most benefit from a hot shower when you have a cold, make sure the water is hot but comfortable for you. Keep the bathroom door closed to let the steam accumulate, and consider using aromatherapy shower tablets with peppermint or eucalyptus oil. The cooling effects of these ingredients can help you feel less congested when inhaled.
If you are looking to boost your mood or relieve pain, a cold shower may be beneficial. Cold water stimulates your body to increase blood flow circulation, helping to deliver freshly oxygenated blood to areas that need to recover. Cold showers can also put your body into "survival mode", which may boost your mood and decrease anxiety. However, if you have difficulty sleeping or relaxing, a hot shower may be a better option as it activates the parasympathetic nervous system, which makes us feel tired.
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Adjusting your sleep position
If you wake up with one side of your nose blocked, try switching positions or using a nasal strip, which can help open up your nasal passages and ease the stuffiness.
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Using a vapor rub
While sleeping upright is not recommended, propping your head up with a couple of pillows can help minimize mucus accumulation in your throat and make it easier to breathe. A vapor rub can also aid in easing congestion and improving sleep when you have a cold.
Vapor rubs are medicated ointments that are topically applied to the neck and chest. They contain ingredients like menthol, eucalyptus oil, and camphor, which have a cooling effect and can help loosen and thin mucus, making it easier to breathe. Vapor rubs have been used for over a century, and recent studies have shown their effectiveness in treating children with night-time coughs and congestion, improving their sleep and that of their parents.
To use a vapor rub effectively, follow these steps:
- Choose a vapor rub containing menthol, eucalyptus oil, and camphor: These ingredients have been shown to be effective in providing relief from cold symptoms.
- Apply the vapor rub 30 minutes before bedtime: Massage the vapor rub into your neck and chest, following the instructions on the package.
- Avoid applying the vapor rub inside your nose: The product can be absorbed through the membranes in your nasal passages, so stick to the chest and throat area only.
- Be cautious of side effects: A burning sensation on the skin has been reported by some users. If you experience this or any other discomfort, discontinue use and consult a healthcare professional.
- Combine with other remedies: For maximum relief, consider pairing the vapor rub with other cold remedies such as a warm, steamy drink before bed or a humidifier in your room.
By following these steps and using vapor rub as part of your bedtime routine when you have a cold, you may find relief from your symptoms and improve your sleep quality.
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Frequently asked questions
While it is not necessary to sleep upright, sleeping at a slight angle by propping your upper body up with pillows can help prevent congestion. Sleeping on your side can also help.
Nasal decongestants, nasal sprays, and nasal strips can help open up your nasal passages. Steam from a hot shower or a warm compress over your sinuses can also help thin out and drain mucus.
Stick to your regular sleep schedule and bedtime routine. Avoid stressful activities in your bedroom, such as work or watching television. Keep your room at a comfortable temperature, and avoid making it too cold.
Drink plenty of fluids, especially warm drinks such as tea, soup, or a warm salt water gargle. Avoid alcohol, as it can cause dehydration and interact negatively with medication.
