Ashwin Lewis
Sleep is an essential part of getting better when you're sick, but coughing can make it impossible to get the rest you need. Coughing is the body's way of clearing out mucus, allergens, and other pollutants from your lungs, but it can be frustrating when you're trying to sleep. A productive cough, also known as a wet cough, brings up mucus or phlegm, while a dry cough does not. Sleeping on your back can cause mucus to accumulate in your throat and trigger a cough, so it's recommended to sleep on your side with your head elevated. There are various remedies for a productive cough, including taking an expectorant, swallowing honey, and drinking warm liquids before bed. Cough suppressants can also help calm the cough reflex, but they may cause drowsiness.
| Characteristics | Values |
|---|---|
| Impact of coughing on sleep | Coughing can prevent a person from falling asleep or wake them up during sleep. |
| Daytime vs. nighttime coughing | The body's cough reflex is less sensitive during sleep, so coughing is more likely to occur during the day. |
| Causes of coughing | Coughing can be caused by a wide range of conditions, including allergies, infections, GERD, asthma, and smoking. |
| Treatments for productive cough | Elevating the head and neck, using a humidifier or steam, drinking warm liquids, taking over-the-counter cough medicines or suppressants, and swallowing honey. |
| Treatments for dry cough | Lozenges, decongestants, elevating the head and neck, using a humidifier, and drinking warm liquids |
| Impact of treatments on recovery | Overuse of cough suppressants may impact recovery time. |
| Prevention | Vaccines for flu and COVID-19 can help prevent viral infections that cause coughing. |
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What You'll Learn
- Sleep position: Elevate your head and neck slightly, but avoid sleeping flat on your back
- Humidity: Aim for 50% humidity in your room, use a humidifier, or take a steamy shower before bed
- Medication: Consult a doctor about prescription medication or try over-the-counter cough suppressants or expectorants
- Diet: Stay hydrated, avoid certain foods, and eat foods high in fibre, water, and alkaline
- Allergens: Reduce allergens in your home, such as dust, and keep pets out of your bedroom
Sleep position: Elevate your head and neck slightly, but avoid sleeping flat on your back
Sleeping with a cough can be challenging, as coughing can prevent you from falling asleep or wake you up during the night. While there are various remedies to help you sleep with a cough, such as drinking warm liquids or taking cough medicine, adjusting your sleep position can also provide relief.
When sleeping with a cough, it is generally recommended to elevate your head and neck slightly. This position helps prevent mucus from accumulating in your throat and sinuses, which can trigger coughing and block your nose. To achieve this elevated position, you can use a wedge pillow or stack a couple of pillows to lift your head and neck comfortably. However, avoid elevating your head too much, as it may cause neck pain and discomfort.
Sleeping flat on your back is typically discouraged when you have a cough. Lying flat allows mucus to collect at the back of your throat, triggering coughing and worsening post-nasal drip. Instead, try sleeping on your side, which may allow mucus to drain out of your nose instead of accumulating in your throat.
If you have a dry cough, sleeping on your side or with your head elevated may help minimise irritation and prevent coughing. On the other hand, if you have Gastroesophageal Reflux Disease (GERD), elevating your head and upper body can help keep acids in your stomach, preventing them from irritating your throat.
In summary, when sleeping with a cough, it is advisable to elevate your head and neck slightly while avoiding sleeping flat on your back. Adjusting your sleep position in this way can help manage mucus accumulation and reduce coughing, allowing you to get a more restful night's sleep.
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Humidity: Aim for 50% humidity in your room, use a humidifier, or take a steamy shower before bed
A productive cough, also known as a wet cough, involves excessive mucus in the chest, throat, and mouth. Sleeping flat on your back or side can cause mucus to accumulate in your throat, triggering a cough. To avoid this, you can try stacking a couple of pillows or using a wedge to slightly lift your head and neck. However, be careful not to elevate your head too much, as this could lead to neck pain and discomfort.
Maintaining optimal humidity levels in your room can also help alleviate a productive cough. Aim for 50% humidity in your sleeping space to prevent the air from becoming too dry, which can irritate your throat and trigger coughing. To measure the humidity level, you can use a hygrometer, which will help you ensure that the moisture in the air is within the recommended range.
Using a humidifier is an effective way to increase humidity and improve indoor air quality. It can help soothe your throat, thin and loosen mucus, and reduce congestion. A cool-mist humidifier is particularly beneficial for cough and congestion symptoms. However, be cautious not to overdampen the air, as allergens like dust mites and mold can thrive in overly humid environments, potentially exacerbating asthma symptoms. Regularly change the water in your humidifier, and if it has a filter, replace it as recommended by the manufacturer.
Taking a steamy shower before bed can also help loosen mucus in your chest and sinuses, clearing your airways. The warm steam can provide similar benefits to a humidifier, helping to moisturize and soothe your irritated throat. Additionally, drinking a warm beverage before bed, such as warm water with honey and lemon, herbal teas, or broths, can have a soothing effect on your throat and help loosen mucus.
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Medication: Consult a doctor about prescription medication or try over-the-counter cough suppressants or expectorants
If you're struggling with a productive cough that's interrupting your sleep, you may want to consider medication to help suppress it.
There are a variety of over-the-counter (OTC) cough medicines available, but it's important to consult a doctor or pharmacist first to ensure you're taking the right medication for your symptoms. Your doctor can recommend the best type of OTC cough medicine for your specific symptoms.
Cough medicines typically fall into three categories: expectorants, suppressants, and combination medicines. If your productive cough is keeping you awake, you might opt for a suppressor over an expectorant. Cough suppressants, also known as antitussives, work by blocking your brain's cough reflex. One of the most common active ingredients in these OTC suppressants is dextromethorphan (DM). This ingredient is found in many OTC cough medicines, including Brompheniramine; Pseudoephedrine; Dextromethorphan, which combines an antihistamine, a decongestant, and a cough suppressant. Other cough suppressants include camphor, eucalyptus oil, and menthol, which can be found in ointments like Vicks VapoRub and some cough drops.
If your cough is particularly severe or persistent, your doctor may recommend a prescription medication. Prescription drugs such as benzonatate (Tessalon) and guaifenesin/codeine (Guaiatussin ac, cheratussin ac, virtussin ac) are inexpensive and popular options for treating coughs. Promethazine/codeine is another generic option that acts as a cough suppressant, decongestant, and antihistamine.
Remember, it's important to carefully read and follow the instructions on any medication you take, and to consult a doctor if your symptoms worsen or persist.
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Diet: Stay hydrated, avoid certain foods, and eat foods high in fibre, water, and alkaline
Staying hydrated is an important part of managing a cough. Drinking fluids throughout the day can help keep your throat lubricated, protecting it from irritants and other coughing triggers. Aim for eight glasses of water per day, and try to stop drinking fluids at least an hour before bed to avoid needing the bathroom during the night.
In addition to staying hydrated, eating certain foods and avoiding others can help manage a cough. Honey, for example, has multiple protective effects and is known to be potentially antiviral, antifungal, and antibacterial. It can also soothe a sore or dry throat and calm the cough reflex.
If you're experiencing a wet cough, you may want to avoid eating foods that produce a lot of mucus, as this can trigger your cough. Instead, try incorporating foods that are high in fibre, such as:
- Pears
- Strawberries
- Avocados
- Oats
- Chia seeds
- Kidney beans
- Cruciferous vegetables (e.g., broccoli, Brussels sprouts)
- Legumes (e.g., lentils)
- Quinoa
- Popcorn
- Almonds
- Dark chocolate
These foods can help to keep you feeling full and satisfied while also providing a range of nutritional benefits.
In addition to dietary changes, you may also find relief by using a humidifier or nasal decongestant to thin out mucus and reduce post-nasal drip, which can trigger coughing. Elevating your head and neck while sleeping can also help to drain mucus from your nose instead of your throat.
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Allergens: Reduce allergens in your home, such as dust, and keep pets out of your bedroom
A productive cough, also known as a wet cough, can be disruptive and frustrating when you're trying to sleep. While it's not always possible to completely stop coughing, there are some measures you can take to reduce the frequency and intensity of your coughing fits. One way to do this is by reducing allergens in your home, such as dust, and keeping pets out of your bedroom. Here are some detailed, direct, and instructive tips to help you do that:
Reduce Dust Allergens:
- Minimize Humidity: Dust mites thrive in warm and humid environments. Use dehumidifiers to reduce humidity levels in your home, aiming for below 50% relative humidity. Air conditioners can also help with this.
- Clean Regularly: Dust mites feed on skin flakes shed by humans and animals. Keep your home as dust-free as possible by regularly cleaning surfaces, floors, and walls. Use a damp cloth or a cloth treated with polish for dusting to trap the dust.
- Wash Bedding: Wash your sheets, blankets, and other bedding weekly in hot water (above 54.4°C or 120°F) to kill dust mites.
- Use Dust-Proof Covers: Invest in zippered dust-proof covers for your mattresses, pillows, and upholstered furniture. These covers have pores too small for dust mites to pass through.
- Reduce Clutter: Keep surfaces in your home uncluttered and minimize the presence of soft furnishings that are difficult to clean, such as carpets, rugs, and fabric draperies. Bare floors and walls are best, especially in the bedroom.
Keep Pets Out of Your Bedroom:
- Provide a Comfortable Alternative: Get your pet a cozy bed of their own, which may help them adjust to sleeping separately from you.
- Set Clear Boundaries: Teach your pet that your bedroom is off-limits. Consistently use commands like "off" when you want them to get down from the bed, and reward them with treats when they obey.
- Close the Bedroom Door: Keeping your bedroom door closed, especially at night, helps establish a clear boundary and prevents your pet from disturbing you while you sleep.
- Use a Baby Gate: If your bedroom doesn't have a door, install a baby gate to confine your pet to a separate area.
By reducing allergens and keeping pets out of your bedroom, you may find some relief from coughing and improved sleep quality. However, if your cough persists or worsens, be sure to consult a healthcare professional for personalized advice and treatment options.
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Frequently asked questions
A productive cough, also known as a wet cough, brings out mucus or phlegm. It is the body's way of clearing out the lungs and airways of invaders like dust, smoke, pollution, or mucus.
There are several things you can do to relieve a productive cough at night, including:
- Using a cool-mist humidifier or taking a hot shower before bed to add moisture to the air, which can help open your airways and loosen up mucus.
- Keeping your head slightly elevated by using extra pillows or a wedge to lift your head and neck. Sleeping flat on your back can cause mucus to accumulate in your throat and trigger coughing.
- Taking over-the-counter (OTC) cough medicines or expectorants to thin out mucus and make coughing it up easier.
- Swallowing honey, which can help calm the cough reflex.
It is generally not recommended to suppress a productive cough, as coughing is the body's way of clearing out the lungs and airways of invaders and irritants. However, if the coughing is severe and preventing you from getting adequate sleep and rest, you may consider taking a cough suppressant to lessen the urge to cough. These are available over the counter but should be used with caution as they can cause drowsiness and may impact your recovery from illness. It is always best to consult with a healthcare professional before taking any new medication.
