When you have a cold, sleeping might be difficult. Coughing and muscle soreness might keep you awake, while symptoms like a stuffy nose might make it difficult to breathe. There are, fortunately, techniques to temporarily alleviate your pains and receive the rest you require. Keep on reading this post to learn some tips for sleeping with a cold.
Tips For Sleeping With A Cold
Use a humidifier
Dry air irritates the nasal passages and can cause a variety of respiratory problems, including sinus infections and allergies. A humidifier might help release mucus and soothe irritated sinuses if you already have a stuffy nose or sore throat. Some humidifiers also function as diffusers, allowing you to infuse the relaxing steam with cold-friendly essential oils like eucalyptus.
Use a saline nasal rinse
One of the tips for sleeping with a cold is to use a saline nasal rinse. A saline rinse is a type of nasal irrigation that involves flushing your nasal passages with salt water, or saline. It is essential to use only sterilized, distilled, or previously cooked water. Infection-causing organisms may be present in tap water.
Find relief with hot liquids
Instead of a nightcap, try a cup of hot, caffeine-free herbal tea or broth before bed. Warm, steamy liquids soothe the throat and help break up congestion, and several night teas are specifically designed to aid sleep. If you don’t like tea, try a mixture of honey and lemon juice in hot water instead.
About 60 to 90 minutes before going to bed, sip a warm beverage. If you drink liquids too close to bedtime, you may wake up in the middle of the night to use the restroom.
Gargle with salt water
Gargling with salt water before going to bed can help relieve a sore throat and prevent an infection from worsening. It’s a low-cost, natural technique to relieve pain.
To use a saltwater gargle, follow these steps:
- Mix 1/4 to 1/2 tsp. salt into 8 oz. warm water.
- Gargle the mixture at the back of your throat for as long as you can tolerate it once the salt has dissolved.
- Then, before spitting it out, swish the salt water around your mouth.
Take a hot shower
The steam from a hot shower can help thin and clear mucus from your sinuses, making breathing easier. A warm shower is also a good way to unwind before going to bed.
Make sure the water is warm but not too hot. Close the bathroom door to allow the steam to build up.
Aromatherapy shower tablets with peppermint or eucalyptus oil can provide a relaxing spa-like experience. The cooling properties of these substances may help you feel less congested when breathed.
Raise the head of your bed
You may have heard that propping up your head on many pillows would help your sinuses flow more freely. This isn’t a smart idea, according to doctors, because it twists your neck in a way that makes it difficult to breathe. Instead, lift the head of the bed. Large books can be stacked and secured beneath the headboard’s legs. This results in a more moderate, natural inclination.
Use a nasal decongestant
A nasal decongestant works by lowering swelling tissue in the nose, which can lead to a reduction in mucus production. This can help you breathe more easily, especially if you’re trying to sleep.
Excessive usage of decongestants might lead to rebound symptoms, which can make you feel even worse than before you started the medication.
Sleep on schedule
When you have a cold, it might be difficult to stick to a regular night routine. However, it’s preferable to get up and go to bed at the same times every day. Following a routine not only makes it easier to fall asleep, but it can also aid in the prevention of the following cold.
Choose the right over-the-counter medication
While it may be tempting to resort to cold drugs for relief, some OTC medications may make it more difficult to fall asleep. Ingredients like pseudoephedrine might make some people jittery or agitated, while antihistamines like diphenhydramine might cause grogginess in the morning.
If you’re worried about side effects, go with a nasal decongestant spray rather than a pill or liquid. Topical nasal sprays can help clear blocked nasal passages without keeping you up at night.