When cold symptoms like nasal congestion, persistent coughing, and body aches interfere with sleep, your body’s ability to recover is significantly impaired. Disrupted sleep is a common side effect of being ill, as symptoms often worsen when you lie down for the night. Fortunately, several environmental, behavioral, and pharmacological strategies can minimize discomfort and secure the restful night your body needs to fight off the illness. Focusing on clearing airways and managing systemic symptoms can pave the way for more consistent sleep.
Adjusting Your Sleep Environment
Employing gravity is an effective first step in managing cold-related congestion that worsens when lying flat. Elevating your head and chest helps the nasal passages drain, which mitigates the postnasal drip that can trigger nighttime coughing fits. Instead of stacking extra pillows, which can strain the neck, use a foam wedge or place solid objects under the head of the bed to create a gentle incline of about 30 degrees.
Maintaining a cool, moist atmosphere in the bedroom can soothe irritated respiratory tissues. The ideal room temperature for sleep is between 60 and 67 degrees Fahrenheit, which facilitates the natural drop in core body temperature required to initiate sleep. Dry air, often exacerbated by indoor heating, can further irritate a dry throat and nasal lining.
Adding moisture to the air with a cool-mist humidifier helps keep the mucous membranes hydrated. The added moisture can thin nasal secretions and reduce the sensation of dryness. The ideal humidity level for comfort and health is generally between 40 and 60 percent.
Pre-Sleep Strategies for Clearing Airways
Before getting into bed, actively clearing your nasal passages and soothing your throat can provide immediate, temporary relief. Inhaling warm, moist air, such as from a hot shower or a steam bowl, helps to thin the mucus trapped in the sinuses and chest. The warm vapor penetrates the nasal cavity, moisturizing the lining and making thick secretions easier to expel.
Saline nasal irrigation physically flushes the nasal cavity with a saltwater solution using a neti pot or squeeze bottle. This process washes away excess mucus, irritants, and viral particles, while also improving the function of the cilia. Using a hypertonic (saltier) solution may offer a greater benefit for improving nasal patency than an isotonic solution.
To address the common nocturnal cough, consider taking a dose of honey just before sleep. Honey acts as a demulcent, meaning its thick, sticky consistency coats the irritated throat lining. This coating action reduces mechanical irritation and suppresses the cough reflex. Studies suggest this mechanism can be as effective as some common over-the-counter cough suppressants. A recommended dose for adults is one to two teaspoons taken 30 minutes before bedtime.
Choosing Effective Over-the-Counter Relief
Selecting the right over-the-counter (OTC) medication involves targeting specific symptoms with the appropriate drug class. For nasal blockage, decongestants like pseudoephedrine work by stimulating alpha-adrenergic receptors in the nasal mucosa. This action causes vasoconstriction, or the narrowing of blood vessels, which reduces blood flow to the swollen tissues and temporarily shrinks the nasal lining.
Pain relievers such as nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen are best for systemic symptoms like body aches, fever, and headache. NSAIDs work by inhibiting cyclooxygenase enzymes, which reduces the production of prostaglandins, key mediators of pain and inflammation. While effective for pain, NSAIDs have not been shown to significantly reduce nasal or cough symptoms.
Nighttime cold formulations often include a sedating first-generation antihistamine, such as diphenhydramine, added specifically to promote sleep. These antihistamines block histamine receptors. Their side effect of drowsiness is leveraged to help you fall asleep when cold symptoms are keeping you awake. This sedative effect typically lasts for several hours.
It is necessary to check the active ingredients of all medications to prevent accidental overdose, especially with acetaminophen (APAP). Acetaminophen is found in many multi-symptom cold, flu, and pain relief products. Exceeding the maximum daily dose of 4,000 milligrams can lead to severe liver damage. Never take more than one product containing acetaminophen at the same time, and always confirm the ingredients on the label before combining any OTC cold remedies.