The Ultimate Guide to Sleeping with a Cold

Dealing with a cold is awful, but it's even worse when you can't sleep because you keep drowning in your own mucus when you lie down. It's especially annoying because you probably already feel more exhausted than usual and your body needs great sleep to recuperate from the cold. Read on for the top suggestions from a sleep expert on how to get a better night's sleep when you're sick.

1. Sip on a hot beverage

A warm, steamy beverage before bed may ease a sore throat and help you breathe easier due to the steam.

A good option is decaffeinated tea with honey. Other excellent choices are ginger tea, peppermint tea, and chamomile tea. You may be able to unwind, breathe more easily, or fight illnesses thanks to the qualities of all of them.

Aim to have a warm beverage 60 to 90 minutes before to retiring for the night. You could wake up in the middle of the night to use the restroom if you consume drinks too close to bedtime.

2. Try cough medication

A normal cold cough might keep you up all night and make you feel worn out. An over-the-counter cough treatment may help offer short-term comfort.

Decongestants, analgesics, and antihistamines are all included in several cough medications. It's advised to stay away from using other medications while you take a cough medicine because of the presence of these components, which may be hazardous when used in greater doses.

3. Salt water gargle 

Before going to bed, gargling with salt water can ease a sore throat and stop an infection from growing worse. It's a free and natural technique to relieve pain.

To gargle with salt water:

• Use 8 ounces of warm water and 1/4 to 1/2 teaspoon salt to do a saltwater gargle.
• As long as you can tolerate it, gargle the solution at the back of your throat once the salt has dissolved.
• After that, spit out the salt water after swishing it about your mouth.

4. Stack your pillows.

When you lie down, mucus can accumulate in your throat, which can cause coughing and sleepless nights.

However, this does not require you to sleep upright. To gently raise your head, simply stack your pillows. This may reduce the amount of mucus that builds up in your throat.

The use of too many pillows might cause neck pain and discomfort. Most likely, two regular pillows will be sufficient to raise your head.

5. Apply vapor rub

A medicinal cream that is administered to the chest and neck is called a vapor rub.

Vapor rub should only be used on the chest and throat. Avoid using it inside your nose since the membranes within your nasal passages might allow it to enter your body.

Some people may have skin discomfort from vapor rub. Test a new product on a tiny area of skin before using it.

6. Use a humidifier

Your sinuses may get irritated by dry air, which might make your symptoms worse. By introducing moisture to the air, a humidifier may be of assistance.

Research from 2017 indicates that humidifiers haven't consistently helped people treat colds. However, the extra moisture in the air could make it easier for you to breathe.

Only use distilled or purified water in humidifiers. To stop the formation of germs and mold, change the water every day and clean it frequently.

7. Shower in hot water

The mucus in your sinuses may thin out and drain with the aid of the steam from a hot shower, making breathing easier. Another excellent approach to unwind before bed is to take a warm shower.

Make sure the water is warm enough to comfortably sit in. To allow the steam to build up, keep the bathroom door closed.

8. Skip the alcohol

It's advised to avoid alcohol before bed even if it might make you tired. Alcohol use may interfere with your capacity to achieve good sleep.

Alcohol is also a diuretic. The antidiuretic hormone is suppressed, which prevents your kidneys from making too much pee. When this occurs, you'll probably urinate more frequently.

Dehydration may result from this, which may make it difficult for your body to recover. Avoid alcohol and consume lots of water in order to be well hydrated.

9. Keep the bedroom cool

A 2012 study found that one of the most significant elements that might impact your sleep quality is the temperature of your bedroom. When you have a fever and a cold, this can be even more crucial.

To ensure restful sleep, keep the temperature in your bedroom between 60 and 67°F (15.6 and 19.4°C) . You can maintain this temperature in your room by:

• Aim for a temperature in your house between 60 and 67 degrees Fahrenheit (15.6 and 19.4 degrees Celsius) when you are sleeping.
• Open the windows or switch on the air conditioner if the temperature rises.
• Turn on a fan beside an open window to circulate the air.

Lack of sleep is not something to be proud of and may make cold and flu symptoms worse. You deprive yourself and others around you of a healthier, more active, and more productive you by failing to get a good night's sleep since mood and sleep are intertwined. Use these sleep recommendations when you're unwell to help you wake up feeling better.