How to sleep with a cold: 9 tips to rest well

Does your cold get worse at night? While a cold can be tough to manage during the day, spending a night with a cold can be exasperating, to say the least! If you have also been tossing and turning away during sleepless nights in the hope of opening a blocked nose or suppressing a dry cough, there are some ways that could help you sleep with a cold. Sleeping well at night depends on your sleep position, your night-time medications, the food that you eat as well as your night-time beverage. Here is how to sleep with a cold, as well as cure a cold quickly.

Why does a cold make you uneasy?

A cold can make you feel uneasy due to a combination of symptoms triggered by the immune response to the virus. The American Lung Association states that colds are minor infections of the nose and throat that can be caused by more than 200 different viruses. It ideally lasts for a week, but some types of cold may last longer as well. In the US, adults get two to four colds on an average per year, mostly between September and May.

When it comes to young children, they get six to eight bouts of cold per year approximately. “Nasal congestion can cause difficulty breathing, leading to headaches and disturbed sleep. Inflammation of the respiratory tract can result in sore throat, coughing, and muscle aches, adding to your discomfort,” says Internal Medicine specialist Dr Hemalata Arora. Besides this, fatigue is also common, as your body diverts energy to fight off the infection. Post-nasal drip, where mucus accumulates at the back of the throat, can cause further irritation and coughing, making it hard to rest or relax properly.

How to sleep with a cold?

Sleeping with a cold can be challenging, but certain adjustments can improve your rest. You can follow the following steps to get comfortable sleep at night.

1. Elevate your head

You may use extra pillows or a wedge pillow. This helps reduce nasal congestion by allowing mucus to drain more easily, relieving pressure on the sinuses. However, make sure to not use too many pillows as this could affect your neck. Just about two pillows are enough.

2. Sleep on your side

Sleeping on your side can also help ease congestion and make breathing easier compared to lying on your back, which can worsen post-nasal drip and coughing. Check out other sleeping positions for overall health and well-being.

3. Using a humidifier

Using a humidifier in the room keeps the air moist, which helps soothe irritated airways and prevents your throat and nasal passages from drying out. The US Centers for Disease Control and Prevention recommends using a clean humidifier or even a cool mist vaporizer to treat bronchitis. This can help to loosen the mucus and help you to breathe properly. Check out the other uses of humidifiers, and how to use them.

4. Keep the room cool, not cold

While it is important to keep your room cool, make sure it is not too cold. A comfortable room temperature will help you relax and sleep better. A study published by the US National Institutes of Health, observed that patients with chronic obstructive pulmonary disease (COPD), and infection found better health status with more hours of indoor temperature at and above 21 °C.

5. Saline nasal rinse

Using a saline nasal rinse or a sinus flush will help clear out the congestion and mucus. This will help you to breathe normally. A saline rinse contains salt water or saline. Make sure to use distilled water, or boil the water before using. The US Food and Drug Administration recommends tilting your head in a way that your chin and nose are aligned, before using the flush. Now, insert the saline drip bottle or nasal bulb into the higher nostril. Tilt your head in the other direction, and repeat the process.

6. Gargle with salt water.

Gargling your mouth with salt water can also help you sleep well during a cold. This helps with a sore throat and also prevents your infection from getting worse. Drinking salt water can also help you keep healthy.

7. Drink something warm before bed.

A warm drink before bed can also help you to relieve your cold. This helps a sore throat, and the steam also helps to loosen the mucus. Adding honey to lime juice, or a hot soup can help you with a cold. Check out other warm beverages that can help you sleep better. However, make sure to have these at least an hour or two before bed.

8. Night medications

After close consultation with your doctor, make sure to take your prescribed nonsteroidal anti-inflammatory drug (NSAID), as well as other medications that can help with the symptoms. However, if your condition persists beyond three to four days, or when the course of the medication is over, then go back to the doctor for further analysis.

9. Nasal sprays

Using a nasal spray can help you sleep better. These reduce the swollen tissues in your nose and help decrease the mucus. These also come in the form of pills and drops and can be useful. However, don’t use these for prolonged periods. The US’ NHS states some steps on how to use a nasal spray. Start by blowing your nose, and close one nostril with the help of his finger. Bend your head forward and put the nozzle in one nostril. Now, breathe in with your fingers, pressing the widest part of the nozzle to squirt the spray once into your nostril. Next, breathe out through your mouth.

What to eat before you go to sleep with a cold?

Eating light, warm, and easily digestible foods before bedtime can help you sleep better when you have a cold. “Soups, are a popular choice as they provide hydration and warmth, soothing a sore throat and loosening mucus. Herbal teas, such as chamomile or ginger tea, can also help calm the throat and reduce coughing. Warm milk with honey can coat the throat, easing irritation and providing a mild sedative effect,” says Dr Arora. Avoid heavy, greasy foods or dairy in large quantities, as these can increase mucus production and lead to discomfort during sleep.

What else can you do to feel better?

In addition to managing your symptoms with sleep and diet, there are other ways to feel better while recovering from a cold. Staying hydrated is essential, as fluids help thin mucus and moisten your throat. Over-the-counter medications like decongestants and nasal sprays can provide temporary relief from congestion and sore throat. Resting as much as possible allows your body to focus on fighting the infection. Taking a warm shower before bed can also help clear nasal passages, relax muscles, and prepare your body for rest.