Gina Johnson
Getting a good night's rest is essential when you're feeling under the weather. However, cold and flu symptoms such as nasal congestion, coughing, and muscle pain can make it challenging to get quality sleep. Fortunately, there are numerous strategies to help you sleep better and wake up feeling refreshed. From over-the-counter medications and steamy showers to adjusting your sleep environment, these tips will aid in your journey towards restorative sleep.
| Characteristics | Values |
|---|---|
| Sleep position | Elevate your head to help drain your nasal passages |
| Bedroom environment | Keep your room cool, quiet, and dark |
| Over-the-counter medication | Pain relievers, such as acetaminophen (Tylenol), can reduce aches and fever |
| Over-the-counter medication | Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can alleviate symptoms like headaches, muscle aches, and fever |
| Over-the-counter medication | Nasal decongestants can reduce swollen tissue in your nose, making it easier to breathe |
| Over-the-counter medication | Antihistamines are sleep-inducing and a better choice at night |
| Home remedies | Gargle with warm salt water before bed |
| Home remedies | Drink warm, decaffeinated tea with honey or lemon juice |
| Home remedies | Apply a vapor rub containing eucalyptus oil, menthol, or camphor to your chest and throat |
| Home remedies | Use a humidifier or vaporizer to release moisture into the air |
| Home remedies | Take a hot shower or bath before bed to relax and help thin out mucus |
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What You'll Learn
Elevate your head while sleeping
Elevating your head while sleeping is a great way to combat the symptoms of a cold and get a good night's rest. When you lie flat, your sinus passages cannot drain properly, which results in extra sinus and head pressure. By sleeping with your head elevated, mucus can drain more easily, and you will be able to sleep more peacefully.
There are several ways to elevate your head while sleeping. You can try using an extra pillow, but it may slide around or get pushed aside. Another option is to place a second or third pillow under your head and sleep on your back. However, 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 place a wedge under your pillow to elevate it.
If you want a more permanent solution, you can prop up the head of your bed with blocks under the legs, or use bed risers that attach to the top of the bed. This creates a gentler, more natural incline. The easiest way to elevate your head while sleeping is to use an adjustable bed, which can get you into the head-raised position at the push of a button.
Sleeping with your head elevated can also help with other problems, such as snoring, heartburn, and acid reflux. It can also promote better breathing and blood flow to your heart, helping your circulatory system work more efficiently.
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Use a humidifier or vaporizer
If you're struggling to sleep with a cold, using a humidifier or vaporizer can help you breathe more easily. Humidifiers work by increasing moisture levels in the air, which may help to alleviate congestion, coughing, a sore throat, and a stuffy nose. The steam from the vaporizer or humidifier can loosen congestion and keep your head from drying out. The moist air can also soothe irritated tissues in your nose and throat.
When using a humidifier, it's important to use distilled or purified water rather than tap water, as tap water may contain minerals that can be released as white dust, causing breathing problems. Be sure to clean and disinfect your humidifier regularly to prevent bacterial and mold growth, and to get rid of germs. Change the water every day. Place the humidifier about 3 feet away from your bed and select a model that matches the size of your room.
If you don't have a humidifier, you can achieve similar effects by taking a hot shower, as the steam will help to thin out and drain the mucus in your sinuses. Keep the bathroom door closed to let the steam accumulate. Alternatively, you can run the shower and sit in the steam-filled bathroom, or bend over a sink of running hot water.
Although humidifiers can be beneficial for some people, research into their effectiveness for treating colds has produced mixed results. At this time, there is insufficient evidence to prove that humidifiers will help everyone with cold symptoms. In some cases, humidified air can worsen symptoms for certain health conditions, such as COPD or dust mite allergies. Therefore, if you have any underlying health conditions, it's important to consult your healthcare provider before using a humidifier.
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Try over-the-counter medications
If you're feeling achy, an over-the-counter (OTC) nonsteroidal anti-inflammatory drug (NSAID) can help alleviate cold symptoms, including headaches, muscle aches, ear pain, and fever. Common NSAIDs that are available without a prescription include ibuprofen and aspirin. As with any OTC drug, check the label for the recommended dosage and follow the directions carefully. If you have a fever, avoid using NSAIDs for more than three days in a row, and if you have pain, avoid using them for more than 10 days. See your doctor if your symptoms persist.
Nasal decongestants are another type of over-the-counter medication that can help you breathe more easily when you have a cold. They work by reducing swollen tissue in your nose, which decreases mucus production. Decongestants are available in various forms, such as oral tablets, nasal sprays, and liquids. However, decongestants contain stimulating ingredients that can interfere with sleep, so they may not be the best option if you are looking for something to help you sleep.
Antihistamines, on the other hand, are sleep-inducing and can be a better choice at night. They can help with symptoms such as a runny nose and sneezing. Always follow the directions on the medication packaging and consult your healthcare provider if you have any concerns or questions about over-the-counter medications.
In addition to oral medications, there are also topical treatments that can help relieve cold symptoms. Vapor rubs, for example, can be applied to the chest and throat to help soothe coughing and make it easier to breathe. Menthol salves can also be used in the same way and are especially helpful for coughs. However, it is important to note that these topical treatments should not be ingested or applied inside the nose.
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Avoid napping during the day
When you have a cold, your body may need more sleep than usual. However, napping during the day can interfere with your nighttime sleep, especially if you nap too long or too close to bedtime. Therefore, it is recommended to avoid napping during the day when you have a cold. Here are some tips to help you avoid daytime napping:
Stick to a Sleep Schedule
Try to wake up and go to bed at the same time every day, even when you're feeling unwell. Maintaining a consistent sleep schedule can help regulate your body's sleep-wake cycle and make it easier to fall asleep at night.
Address Your Cold Symptoms
The symptoms of a cold, such as congestion, coughing, and muscle pain, can make it difficult to sleep at night. Try to manage your symptoms during the day by using over-the-counter medications, saline sprays, humidifiers, or vapor rubs. This can help alleviate your symptoms and make it easier to avoid napping during the day.
Engage in Calming Activities
Instead of napping, try engaging in calming activities that can help you relax and prepare for sleep later. This could include reading a book, journaling, or taking a hot shower about an hour before bedtime. Establishing a bedtime routine can signal to your body that it's time to wind down and prepare for sleep.
Adjust Your Diet
Avoid reaching for comfort foods and alcoholic beverages when you're sick. Instead, prioritize a balanced diet with nutritious soups, fruits, and vegetables. Drinking a warm, decaffeinated tea with honey or herbal teas like chamomile, peppermint, or ginger tea can help soothe a sore throat and provide relaxation.
Create a Tranquil Environment
If you find yourself feeling sleepy during the day, create an environment that discourages napping. Eliminate distractions by turning off screens and finding a quiet, comfortable space with minimal light. Adjust the room temperature to a comfortable setting to enhance your rest.
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Drink warm liquids before bed
Drinking warm liquids before bed can be soothing and help you get a good night's rest when you have a cold. Firstly, it is important to stay hydrated, and drinking warm liquids can help prevent dehydration. This is especially important when you are sick, as your body needs rest to recover. Water is an essential nutrient, and staying hydrated supports the systems in the body that impact your sleep.
Warm liquids can also help ease congestion, which tends to worsen at night when you have a cold. The steam from a warm drink may loosen congestion in your nasal passages, helping you to breathe more easily. A warm drink can also soothe a sore throat, another common symptom of a cold. Teas such as chamomile, peppermint, and ginger tea are good options, as they have properties that may help you relax, breathe easier, or fight infections. You could also add honey to your tea, which can be soothing for a sore throat.
It is best to drink warm liquids 60 to 90 minutes before bed to avoid waking up to use the bathroom during the night. However, drinking water before bed might help induce sleepiness, and it can be part of a relaxing bedtime routine. If you live in a warmer climate, drinking water can also help prevent night sweats, which can cause dehydration.
In addition to drinking warm liquids, there are other ways to manage your cold symptoms and get a good night's rest. For example, you can try sleeping with your head raised to help drain your sinuses, and use a humidifier or vaporizer to add moisture to the air, making it easier to breathe.
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Frequently asked questions
You can take over-the-counter medication to relieve aches and pains and improve your breathing. Pain relievers like acetaminophen (Tylenol) can reduce fever, and nonsteroidal anti-inflammatory drugs (NSAIDs) can alleviate symptoms such as headaches, muscle aches, and ear pain. Antihistamines are also sleep-inducing and a better choice at night.
Try adjusting your sleep environment. The CDC recommends setting your room temperature to lower than 70°F and using additional blankets to stay warm. You can also try a humidifier or vaporizer to release moisture into the air and help you breathe more easily.
Yes, you can try drinking a warm, decaffeinated drink with honey and lemon before bed. Liquids can soothe a sore throat, and the steam may loosen congestion. Teas such as chamomile, peppermint, and ginger tea have properties that may help you relax and breathe easier.
