Soothe a sore throat - with a cold comes a sore throat, so try gargling with salt water, which will help soothe, provide some relief and prevent an infection from getting worse.Īvoid alcohol - you may think an alcoholic drink will help you drift off, but it can disrupt your sleep and give you a dry mouth too, so not the best combination when you already have a sore throat. Sleep on your side - as previously mentioned, sleep on your side and raise your head with a couple of pillows to help ease that blocked up feeling. Then, when you start to feel sleepy, go back to bed and hopefully you’ll enjoy a more restful sleep. Avoid too much sugar and caffeine, some herbal teas contain a high amount of caffeine.Īvoid tossing and turning - if you can’t get to sleep after around 20 minutes, don’t lay there tossing and turning, instead, do something relaxing such as reading or listening to soothing music. ![]() Before going to bed, try soothing chamomile tea to aid with a sense of calm and relaxation. Use a nasal decongestant - this works by reducing inflamed tissue in your nose, which in turn, decreases the production of mucus, allowing you to breathe more easily when you’re trying to sleep.ĭrink a hot beverage - a hot beverage or even soup is a good way to open up your nasal passages. You’ll need about 60-90 minutes for your core body temperature to drop again before you can fall asleep. Have a warm shower before bed - not only is a warm shower a good way to relax before bedtime, the steam from the hot water can help to ease congestion, making it easier to breathe. Just make sure to avoid medication which contains caffeine, as this will keep you awake and alert. Take nighttime cold medicine - this will make you feel more relaxed before going to bed and alleviate symptoms during the night. Use a humidifier - if you’re struggling to breathe, using a humidifier can help - this adds moisture to the air and helps to clear nasal passages. So make sure your bedroom is cool and dark to help promote a better night’s sleep. ![]() Getting better sleep with a cold is possible - these 10 tips will help to soothe your symptoms and alleviate discomfort, making it easier for you to drift off.Ĭreate the right sleep environment - when you’re feeling far from great, it’s tempting to turn up the heating and wrap yourself in blankets, but this will only lead to you waking up feeling hot and uncomfortable and even more congested during the night. Top 10 tips for sleeping with a cold below. Sleeping propped up on your side helps post nasal drip from building up and stops your nose from feeling as blocked, so you’ll find it easier to breathe. So, how should you sleep when you have a cold? To help you sleep better when you’ve got a cold, sleep on your side and use a couple of pillows to prop yourself up - just make sure your neck isn’t positioned at an awkward angle when you lie down in bed. What’s the best sleep position when you’ve got a cold? This is what makes you feel more congested when you go to bed and you’ll find it harder to breathe too, so it can be more of a challenge to get the sleep you need when you’ve got a cold. When you lie down, your blood pressure changes and the position means that an increased amount of blood goes to the top of your body, which in turn worsens the inflammation in the blood vessels, making your nasal passages smaller. You will most likely experience more mucus when you’ve got a cold and a blocked nose is actually caused by inflamed blood vessels within your nasal passageways. The common cold is caused by a viral infection, with symptoms including a blocked nose and sore throat. From creating the right sleep environment to the best sleeping position, we share our top tips for how to get to sleep with a cold. But there are some simple yet effective things that you can do to alleviate the symptoms, helping you to sleep better when you’re under the weather. Although sleep is what you need to feel better, sadly there’s no fast overnight cure for the common cold. One minute you’re burning up, the next you’re shivering, not to mention the blocked nose, sore throat and muscle pain - no wonder it’s a struggle to get some decent shut-eye. ![]() When you’re suffering with a cold, getting the sleep you need can be difficult for sure.
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