How to Sleep with a Cough or Cold

With the sudden weather change going from cold to warmer, more and more people may start to get colds and flu-like symptoms such as the sniffles, a cough or even a high fever.

Here is a little checklist on how you can improve your sleep at night if you’re struggling with a cold or bad throat:

Sleeping Positions

Front and back sleepers struggle more when trying to get to sleep if they have a cold as it affects their breathing. Sleeping on your back can worsen your congestion, while sleeping on your front can restrict your airways.

Sleeping on the side is the best option. Although, it may not be the comfiest if you’re used to sleeping in one of the other two positions. This will regulate your breathing and it’ll ensure that your congestion doesn’t feel any worse than it actually is.

Drinking and Eating Right

One of the biggest intakes that you should avoid when you’re unwell is alcohol. Not only does it contribute towards a disrupted sleep, but it can leave you feeling dehydrated and can swell your sinuses as it triggers the expansion of blood cells in the body. This temporary swelling can also produce more mucus.

There are plenty of foods that you should and shouldn’t eat when you have a cold. Some of the foods that you should be eating include soup, garlic and drinking plenty of water.

Changing Bed Sheets More Often

There is nothing better than getting into a clean bed and fresh sheets, even more so when you’re unwell. Naturally, you’re going to spend more time in bed when you’re ill, meaning you will probably be sweating more.

Changing your bed more frequently will ensure that germs and sweat from the past few nights get washed away. Also, if you’re sharing a bed with someone else, then changing the sheets more will help prevent them getting the same virus that you have.

Stick to Routine

According to research by the University of California, you are three times more likely to get sick and catch a cold again if you’re not getting enough of a snooze. Plus, rest is essential for a speedy recovery, so while it’s definitely harder to get to sleep when you’re feeling unwell, try and stick to the same routine. Go to bed the same time as normal and stick to your standard sleeping pattern.

If you’ve tried this for a few nights and it isn’t working, then head up to bed a little earlier than normal. This way, it will give you longer to try and relax and drift off.

Soothe Your Throat

Making a hot drink (without sugar and caffeine) before bed will help with the congestion as the steam will help decongest your sinuses, making it easier to breathe throughout the night.

Trying things such as honey, lemon and cough sweets are also good options too, as they will help sooth your throat. Taking a hot lemon water to bed with you will help, as it will help you sweat the virus out while you’re in a thick duvet.