Some Ways to Get a Good Night’s Sleep with a Cold

Sleeping can be challenging when you have a cold. Symptoms like a stuffy nose can make it difficult to breathe, while coughing and muscle pain can keep you awake.
Yet, quality sleep is essential for recovery. Your body needs rest to get better.
Fortunately, there are ways to temporarily ease your symptoms and get the rest you need. Read on to learn more about how to sleep with a common cold.

۱. Drink a warm beverage
A warm, steamy drink before bedtime may help soothe a sore throat, while the steam may loosen up your congestion.
Decaffeinated tea with honey is a great choice. Chamomile tea, peppermint tea, and ginger tea are also good options. All have properties that may help you relax, breathe easier, or fight infections.
If you’d prefer to stay away from tea, you can also sip on:
• hot water with lemon juice and honey
• hot soup
• low-sodium broth
Aim to drink a warm beverage about 60 to 90 minutes before you go to bed. Drinking liquids too close to bedtime may cause you to wake up to use the bathroom during the night.

۲. Take an NSAID
If you’re feeling achy, an over-the-counter (OTC) nonsteroidal anti-inflammatory drug (NSAID) can help. These medications can alleviate some cold symptoms, including headache, muscle aches, ear pain, and fever.
Common NSAIDs that are available without a prescription include:
• aspirin
• ibuprofen (Advil, Midol, Motrin)
• naproxen (Aleve)

۳. Use a nasal decongestant
A nasal decongestant works by reducing swollen tissue in your nose, which, in turn, can decrease the production of mucus. This can make it easier to breathe, especially when you’re trying to sleep.
4. Try cough medicine
Coughing due to a common cold can keep you up all night and leave you feeling exhausted. An OTC cough medicine may help provide temporary relief.
5. Gargle with salt water
Gargling with salt water before bedtime may help soothe a sore throat and prevent an infection from getting worse. It’s a natural, low-cost way to ease discomfort.

۶. Use a saline nasal rinse
According to a 2015 study, a saline nasal rinse, also known as a sinus flush, may help reduce congestion, clear out mucus and germs, and make breathing easier.
7. Stack your pillows
Lying down can make mucus build up in your throat, leading to coughing and restless nights.
This doesn’t mean you need to sleep sitting up, though. Simply stack your pillows to lift your head slightly. This can help minimize mucus accumulation in your throat.
8. Turn on a humidifier
Dry air can irritate your sinuses, potentially worsening your symptoms. A humidifier may help by adding moisture to the air.