So, what do you do when a cough or stuffy nose is keeping you up at night? These simple strategies can help you manage cold symptoms—so you can get the rest that you need.
Drink a warm & soothing drink before bed. Dampening your respiratory tract with a warm drink can help break the mucus within it. Your best options would be herbal tea (e.g., thyme, ginger, chamomile), lemon juice with honey, or even hot milk. Steer clear of caffeinated drinks – it defeats the entire purpose of this advice.
Take a hot shower or bath. Taking a hot shower helps you inhale steam that could loosen your mucus build-up. At this point, you’re more likely to feel sleepy as your body temperature rises during a bath and drops right after. Cooling down will signal your body that it's time to hit the hay.
Adjust to an inclined sleeping position. Lying on your back can result in mucus accumulation in your throat. Doing so also induces you to breathe through your mouth – drying the airways that lead to more coughing.
Sleeping on an inclined position helps you breathe better. In general, having your back straight on a 12 centimetre incline is recommended to keep your neck and spine still in neutral position.
Keep bedding clean. A dirty bed attracts dust mites and other allergens. These can easily trigger allergic reactions – worsening your dreadful cough.
Stay hydrated. We have all heard the line “keep drinking water” at one point. And it was never wrong for anyone to say that. Just like drinking tea, keeping yourself hydrated helps break down and make mucus thinner. It also keeps your body well-hydrated which is always good for overall health.
Relax. Don't forget to make yourself feel as comfy as possible! Watch a funny movie or read a good book. Follow all the tips, turn off the lights, put the gadgets away, and off to snooze land you go.
If your symptoms persist for longer than two weeks, or is accompanied by other kinds of pain, speak to a doctor immediately.