As the holiday season wraps up, many of us find ourselves transitioning from the celebrations back to the normal routine of our everyday lives. It is no surprise that the post-holiday season often brings us a unique set of challenges as the new year comes in—from readjusting to work routines to grappling ourselves with the chilly weather of January, we often find ourselves catching a cough or a cold that hinders us from getting a better sleep at night.
Unfortunately, when we have cold symptoms and are trying to get some sleep, our body doesn’t rest automatically, and it continues to experience discomfort and sleep disruption due to a runny nose, sore throat, and dry cough, making it so hard to fall and stay asleep. But worry not, because we have pulled together a list of simple remedies that you can try at home to help you get the sleep you need if you have a cold.
Before Bed
Take a Warm Bath or Shower
Contrary to popular belief, taking a bath at night when you have a cold doesn’t worsen the situation, but it helps relax your muscles and soothe any aches and pains associated with a cold. However, make sure to take a warm bath or shower before bed and not with cold water because the steam can also help clear nasal passages and make it easier to breathe, while cold water may have worsened your stuffy or congested nose.
Stay Hydrated
Stay away from a glass of wine or any drinks with alcohol that used to help you drift off. Instead, drink a warm, non-caffeinated, and alcohol-free beverage like herbal tea or warm water with honey before bedtime to help soothe your throat and keep you hydrated, making it easier for you to breathe.
Use Nasal Spray
Before bedtime, use a nasal saline rinse or a nasal spray because this will help you clear nasal passages, reduce congestion, and allow for easier breathing during the night.
Drop Essential Oils on Your Pillow
Adding a few drops of essential oils to your pillow can potentially help with cold symptoms due to their soothing and antimicrobial properties. For instance:
Eucalyptus oil, known for its decongestant properties, can ease nasal congestion and improve breathing.
Lavender oil, with its anti-inflammatory and relaxing properties, may reduce inflammation and promote better sleep.
Chamomile oil has soothing properties that can alleviate coughing and sore throats.
While scientific evidence for the effectiveness of essential oils for colds or flu is limited, many people find relief from their symptoms through their use.
During Sleep
Elevate Your Head
Use an extra pillow to elevate your head slightly because elevating your head higher than your body can relieve the effects of sinus congestion and reduce post-nasal drip. Additionally, this can also improve a sore throat, help you breathe through your nose, and prevent coughing that may disrupt your sleep.
Choose the Right Medications
We all want to avoid taking medicines as much as possible, but sometimes it’s the only way to relieve our cold. So, try to take over-the-counter medications that can help alleviate cold symptoms, but of course, be mindful of the timing. Also, some medications may have drowsiness as a side effect, which can aid you in getting better sleep even with a cold. However, it’s still important to follow the recommended dosage and consult with a healthcare professional if you have any concerns.
Create a Comfortable Sleep Environment
First things first, make sure your bedroom is conducive to sleep. Start by ensuring that your mattress is supportive and comfortable for your body and contours your body well for cold relief. Here’s how to choose the mattress to create a comfortable sleep environment:
- Opt for a mattress that offers adequate support for your body. For instance, a medium-firm mattress can help maintain proper spinal alignment, prevent discomfort, and help you sleep better if you have a cold.
- Look for a mattress with good motion isolation, and consider a mattress with cooling features like gel-infused foam or breathable materials to help regulate body temperature and provide a more comfortable sleep experience, even if you have a cold.
Lastly, make sure the room’s temperature is cool and comfortable to alleviate congestion and promote better sleep.
Important Reminder
These tips aim to make you more comfortable and sleep better with a cold during the night, but it is still important to listen to your body. Thus, if your symptoms persist or worsen, seeking advice from a healthcare professional is recommended.