How to Sleep with a Cold and Cough

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Thomas Crawshaw - September 6, 2019

How to Sleep with a Cold and Cough

The end of summer often brings a host of colds and coughs, and sleeping with a cold or a cough can be difficult - which is the last thing you want when you’re ill. Knowing this, we’ve put together a checklist for you to help battle those long, restless nights when you’re feeling under the weather.

 

Does Sleep Help a Cold?

Kind of. Getting plenty of rest will set you well on your way to getting rid of that pesky cold. That doesn’t mean sleep is going to cure you, though. There’s a whole host of things you can be doing to help your cold. Of course, if you’re worried about your symptoms you should always seek advice from a medical professional.

 

Our Top Tips on How to Sleep with a Cold

Try Different Sleeping Positions

Finding the best sleep position to sleep with a cough and cold can be hard. Sleeping on your back will contribute towards making your congestion worse, whereas sleeping on your front can restrict your airways.

So, with that in mind, make sure to sleep on your side. This is the best position to sleep with stuffy nose because it will regulate your breathing and make it easier for your body to wind down and relax. Even spooning your duvet will help!

 

Prop Your Pillows and Mattress Up

Your sinuses drain better when your head is propped up. Try using more pillows so your head is raised above your body, or raise your mattress by popping some books underneath the legs of your bed for a more steady incline. You can also check out our range of supportive mattresses here.

 

Keep to Your Sleep Schedule

Studies carried out at the University of California show that people who don’t get enough sleep are three times more likely to catch a cold again. Even though it can be hard to drift off, try to stick to your regular sleeping pattern to help fight off your cold.

If you’re having difficulty doing this, head to bed a bit earlier than you usually would. That way you can try to get to sleep earlier and if you don’t manage to, you’ll have more time to relax and drift off closer to your usual bedtime.

 

Avoid Alcohol

Alcohol dehydrates your body, meaning you’re more likely to wake up during the night for a drink. It reduces the production of an anti-diuretic hormone, which helps the body absorb water. Because of this, you lose water quicker.

Not only this, but alcohol can swell your sinuses as it triggers the expansion of blood cells in your body. As the cells swell, parts of your body become congested, especially your sinuses. This temporary swelling promotes mucus production too, meaning you’re more likely to become bunged up even if you don’t have a cold.

 

Don’t Force Yourself to Sleep

If you’re finding it hard to nod off, don’t force yourself. Get out of bed, move to another room and do something relaxing - like reading a book or listening to calming music. Staying in bed when you can’t sleep can make your body associate going to bed with not being able to sleep. After about 15-20 minutes, get back into bed and try again.

 

Sooth Your Throat

Make a hot drink before bed to help soothe a sore throat. A mixture of honey and lemon will do wonders for your cough. You can also try eating something hot, like soup, as the steam will ease a sore throat and help decongest your sinuses.

The salt in some soups can act as an anti-inflammatory too, helping reduce any swelling you may have from excessive coughing. Showering before bed will have similar effects, as the steam will open your airways and make it easier to breathe.

 

Let’s Help Each Other Recover

At Happy Beds, we believe everyone needs a good night’s sleep, so if  you have any tips on how to battle a cold and cough when you’re sleeping, let  us know on Twitter, Facebook and Instagram and we’ll share them with our community!

Also, don't forget to take a look at our range of affordable mattresses for a better, more supported sleep.