Trying to sleep when battling cold symptoms often feels impossible, as congestion, coughing, and general irritation keep the body awake. Simple adjustments to your nighttime routine and strategic use of home remedies can significantly improve the quality of sleep, even with a persistent cold. Understanding which techniques target which symptoms is the first step toward finding effective relief.
Strategies for Clearing Airways
When lying flat, mucus naturally settles in the back of the throat and sinuses, which exacerbates postnasal drip and coughing. Elevating the head and upper body using extra pillows or a wedge pillow helps gravity work in your favor. This positional change encourages drainage away from the nasal passages, reducing pressure and the likelihood of nocturnal irritation.
Introducing moisture into the bedroom air can help soothe irritated airways and thin thick mucus. A cool-mist humidifier placed near the bed adds water vapor, making breathing easier throughout the night. Clean the humidifier daily according to manufacturer’s directions to prevent the dispersal of mold or bacteria.
Before getting into bed, actively clearing the nasal passages can provide temporary relief. Using a saline rinse or nasal spray flushes out irritants and excess mucus from the sinuses.
Soothing Coughs and Sore Throats
A dry cough or scratchy throat can wake you up after falling asleep. Keeping the throat moist and lubricated is a simple defense against these irritating sensations. Sipping on warm liquids, such as herbal tea or clear broth, before bed can temporarily calm the throat lining.
One effective natural remedy for suppressing a cough is a spoonful of honey taken just before sleep. Honey coats the throat, reducing irritation and the urge to cough. This remedy should only be given to individuals over the age of one year due to the risk of infant botulism.
Having throat lozenges or hard candies nearby can prevent a minor tickle from escalating into a full-blown coughing fit. The act of sucking on these items stimulates saliva production, which naturally lubricates the throat. Gargling with warm salt water is also beneficial, as the saline solution temporarily reduces swelling and washes away throat irritants.
Selecting Over-the-Counter Relief
If non-pharmacological methods are insufficient, selecting the correct over-the-counter (OTC) medication is necessary for nighttime relief. It is important to choose formulas specifically labeled for nighttime use, as daytime versions often contain ingredients that promote wakefulness. Decongestants like phenylephrine or pseudoephedrine work by constricting blood vessels in the nasal passages, which reduces swelling and improves airflow.
Many nighttime cold formulas include a pain reliever and fever reducer, most commonly acetaminophen. If taking separate pain medication, check cold formula ingredients to avoid exceeding the maximum daily dose of acetaminophen, as overuse can lead to severe liver damage.
A common ingredient in older nighttime cold remedies is a first-generation antihistamine, such as diphenhydramine. While these are primarily used to treat allergy symptoms, their side effect of causing drowsiness is intentionally used in cold formulas to aid sleep. Look for products that specifically list this ingredient if deep sleep is the primary goal.
Be cautious of multi-symptom formulas, which combine several active ingredients into a single dose. Only treat the symptoms you are currently experiencing to avoid unnecessarily medicating your body. For instance, if you do not have a fever or body aches, select a product without the added pain reliever.
When to Seek Medical Attention
While most colds resolve on their own, certain symptoms indicate that the illness may be more serious than a simple cold. Seek medical attention if symptoms worsen or persist beyond 7 to 10 days, as a cold should generally show signs of improvement within this timeframe.
Immediate consultation is warranted for severe symptoms:
- A high fever above 102°F, shortness of breath, or sharp chest pain.
- The presence of thick, discolored mucus accompanied by intense sinus pressure that does not subside.
- Unrelenting ear pain or a severe sore throat that makes swallowing difficult.