sick cold flu

How to Fall Asleep With a Cold

Scott Decker

Do you know that sleep is the best natural medicine with regards to fending off colds. It boosts your body’s immune system and enhances its potential to fight viruses before they take control. When you do become ill, sufficient sleep allows you to bounce back quicker, by maximizing your body’s infection fighting antibodies. The trick is to know how to fall asleep better when you are having a cold.

But the problem is, trying to fall asleep soundly does not normally come easy when you’re ill or nursing a cold. You find it hard to breathe with a stuffy and conjested nose. A scratchy throat forces you to wake up more often, and a chest congestion makes you cough uncontrollably.

Even if you have a bed fit for a king, aches and pains causes discomfort. And if you have a fever and chills, you will spend most of your sleeping time throwing off the blanket in a sweat and covering yourself again 10 minutes later.

So what to do if a stuffy nose or cough is keeping you up? We have got a few suggestions to make you fall asleep a bit better while fighting a cold.

hot soup

Eat or Drink Something Hot

To help with your breathing, breathe in the steam from hot drinks or soup. It helps to loosen mucus and clears out the air passages. Honey added to the drinks or soup can help to soothe the throat and with coughing.

Give chicken soup a go. Research has found that chicken soup basically contains anti-inflammatory effects that could help in reducing cold symptoms and aid you in bouncing back quicker.

Although resesarchers cannot say for certain the way the entire thing works, they actually do recognize that canned soups appear to do the job as well as home-made. So what this means is that you are able to enjoy the advantages even when mom is not around to cook you a fresh hot batch.

I don’t know about you, but with or without a cold, nice hot soup simply makes me fall asleep faster.

avoid alcohol

Avoid Alcohol

Alcohol makes you drowsy, however, it really keeps people up more throughout the night. It swells the sinuses, dries you out and reacts badly with flu and cold medicines. Hence, it is advisable to hold back until you are feeling much better.

hot shower

Shower Before Bed

When your are having a cold, you should try to make use of the steam from a hot bath to clear your nasal passages. There are a couple of other ideas you can try. Run the shower and shut the shower doors to contain the steam for maximum effect. Place a warm compress over the sinuses or bend over a sink filled with running hot water.

The heat from the steam relaxes your tired body, so sleep comes quickly. Use this moment to clear out your runny nose so that you can go easy on the tissues later during sleep.

To maximize the hot shower effect, add a couple of drops of eucalyptus essential oil, which features antiviral properties which helps with the break-up of mucus and also reduces joint pain. Lavender essential oil also another good aid because the scent is believed to help with relaxation.

Also do you know that the drop in body temperature once you leave a warm shower encourages sleep?

aroma humidifier diffuser

Use a Humidifier or Vaporizer

Turn on a vaporizer or humidifier throughout the night to put out moisture into the air. Flu and cold symptoms dry the airways out and cause them to become raw.

Released steam can help loosen congestion and moisturizes your airways. Moist air helps you to breathe much easier and is able to soothe an irritated nose and ease sore throat discomfort. You’ll want to clean and disinfect your humidifier frequently to eliminate germs.

Soothe Your Sore Throat

For fast relief, gargle with warm salt water just before going to sleep. Over-the-counter throat sprays, lozenges and pain relievers can work great too. If you have a severe sore throat along with a fever for over 2 days, it might be wise to let your doctor know. Particularly if you do not have typical cold symptoms such as sneezing and congestion. It might be because of a strep infection.


Take Some Flu or Cold Meds

Typical flue medicines treat numerous issues at the same time, fever, cough, runny nose, aches and congestion. Study the components carefully, and select the medicine that matches your symptoms as closely as you can.

Antihistamines could make you drowsy. And decongestants, on the opposite hand, can keep you awake. Please check with the pharmacist, if you are unsure.

cool room for sleeping

An Ideal Sleep Environment

Get a good humidifier to create an optimal sleeping environment. The moisture in the air help your nose and throat feeling soothed and comfy. Do not crank up the heat when going to bed. A nice and cool bedroom temperature prevents you from sweating and waking up at night.

Do a Saline Rinse

Rinsing your mouth with saline helps to loosen mucus. Combine 1/4 teaspoon of baking soda and 1/4 teaspoon of natural sea salt in 8 ounces of warm distilled water. Don’t use plain tap water. Pour it into in a spray bottle for your nose. Or use a neti pot with the mixture to get rid of your sinuses.

nasal spray

Try a Decongestant Spray

Use this spray if you cannot get any air into your nose. It can relieve your nasal passagess and reduce the stuffiness. However, overusing of such sprays can wind up making issues worse.

Use Nasal Strips

These sticky strips go across the bridge of the nose to help you extend and open the nasal passages. It helps with the congestion during sleep. A strip will not get rid of mucus, though it might allow more room for some airflow.


Prop Up Your Pillows

The idea is that when your head is higher compared to your body, sinus pressure improves thanks to gravity. When you lie down, postnasal drip accumulates and makes your throat sore leading to coughing. Make a wedge with a number of pillows to prop yourself up in bed. You just might fine breathing and sleeping much easier.

sleep on time on schedule

Sleep on Schedule

Sticking to fixed bedtime is hard when you have a cold. But it is still better to wake and sleep at the usual times your body is used to. Following a schedule makes it easier to fall asleep and it strengthens your body for the next cold. You are 3 times more likely to catch a cold if you do not get adequate sleep as compared to someone who gets 8 or more hours of sleep.

cough and cold

Ease the Cough

Get some menthol salve and rub on your throat and chest area to ease the cough. Do not eat it or stick it into your nose and never apply it on young children below 2 years old.

Mix 1/2 teaspoon salt with 8 ounces of warm water and gargle. Salt water relieves stuffiness and provides short-term help for a sore throat.

Try decaffeinated black tea with a huge spoonful of honey. Black tea contains a compound that suppresses cough called theobromine. The honey coats the throat and also reduces that scratchy feeling. Studies have shown that honey is good at easing nighttime coughs.

Be Sure You are Sleepy

If you not able to unwind or get comfy, or end up tossing and turning in bed, get out of bed and do something different. Read a book under soft warm light, play some soft music, or some low-intensity pastime until you’re feeling tired. Waiting until you are truly prepared for sleep before sleeping is going to boost healthier sleep habits later.

Know How to Fall Asleep with a Cold

Luckily, the common cold and flu typically last a a few days at most. They may be irritating and uncomfortable, but they are just another part of daily life. Take measures like washing your hands frequently, making use of antibacterial hand sanitizers, and keeping away from family and friends.

If you do become ill, try to apply these methods above. It will help you to recover faster.

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