Dealing with a common cold can be incredibly disruptive, especially when it comes to getting a good night’s sleep. This lack of restful sleep adds to the misery of feeling unwell and can hinder the body’s recovery. Getting sufficient sleep is recognized as an important component in helping the body fight off illness.
Cold Symptoms That Disrupt Sleep
The common cold brings a range of physical symptoms that directly interfere with sleep. Nasal congestion is a primary culprit. This occurs when the tissues lining the nasal passages become swollen due to inflammation and increased mucus production, making it difficult to breathe through the nose.
Coughing, another prevalent symptom, can range from a dry, irritating tickle to a productive cough with phlegm. A sore throat also contributes to discomfort. General body aches and sometimes a low-grade fever can make finding a comfortable position challenging.
How Symptoms Affect Sleep Quality
These cold symptoms uniquely disrupt the sleep process. Nasal congestion often worsens when lying flat, as gravity no longer assists with mucus drainage, leading to difficulty breathing through the nose. This can force individuals to breathe through their mouths, which dries out the throat and can lead to snoring or fragmented sleep.
Coughing fits frequently interrupt sleep cycles, preventing deeper, more restorative sleep. A sore throat can cause discomfort with swallowing and breathing, leading to frequent awakenings throughout the night.
General aches and a low-grade fever can prevent both falling asleep and staying asleep, as the body struggles to regulate its temperature. Sleep stages can be disrupted by these symptoms, resulting in restless sleep.
Strategies for Better Sleep
Several strategies can help alleviate cold symptoms and promote more restful sleep. Elevating the head with an extra pillow or two can help gravity drain nasal passages, reducing congestion and post-nasal drip, which in turn can lessen coughing and throat irritation.
Using a humidifier in the bedroom adds moisture to the air, which can help loosen mucus in the sinuses and soothe a sore throat, making breathing and coughing easier. It is important to clean humidifiers daily to prevent the growth of bacteria or mold. Staying well-hydrated by drinking plenty of fluids, such as water or warm beverages like herbal tea or hot lemon with honey, can help thin mucus and soothe a sore throat.
Saline nasal sprays or rinses can help clear nasal passages by washing away mucus and irritants. Over-the-counter cold remedies, such as decongestants or cough suppressants, can provide temporary relief from symptoms, but it is important to follow dosage instructions carefully and consult a healthcare professional if unsure. Taking a warm shower before bed can also help, as the steam can thin mucus and promote relaxation. Creating a cool, dark, and comfortable sleep environment also supports better sleep.