10 Tips on How to Sleep with a Cold

#4 Have a Hot Drink Right Before Bed

My mom used to treat me with a milk+butter+honey cocktail (4), which, I believe, has a Slavic origin. It tasted quite nasty to me because I really can’t stand melted butter. And the worst thing was I had to drink it in one go! But it worked magic, and I could peacefully drift off without coughing.

Actually, any hot beverage can reduce the swelling and help you with that nasty dry coughing. A more conventional option can be tea with lemon and honey. Lemon has vitamin C, which is known to strengthen your body overall when it’s fighting a cold, while honey works to suppress coughing (5), at least temporarily.

Another great option is ginger tea. Cut a piece of fresh ginger root about an inch and a half. Mince or finely chop it and put it into a tea strainer. Then, put the strainer into a cup and pour boiling water over it. Let the tea sit for a couple of minutes and then sweeten it with honey. Ginger is rich in active ingredients, and some of them may actually prevent the rhinoviruses from sticking to your mucous membranes (6).

#5 Wear Socks in Bed

Did you know that keeping your feet warm can actually help you sleep better? Wearing socks in bed creates that feeling of coziness and comfort too, which can contribute to your sleep quality greatly.

#6 Take a Hot Shower

Obviously, a hot shower helps you relax before bed.

But it goes beyond that.

Firstly, the steam from the shower reduces the swelling in your nose and throat, thus allowing you to breathe better during sleep (and making your throat less sore). Secondly, hot water helps with muscle pain, which is a common issue for flu patients, especially those who cough all the time and experience chest and abdominal pain.

#7 Try Acupressure

Even though considered a non-traditional form of medicine, acupressure can be very effective in helping you relieve some of the symptoms.

To relieve sinus pressure and swelling, place your index fingers on the base parts of each side of the nose. Hold for a couple of minutes and release.

To deal with headaches caused by a stuffy nose, you can try pressing on the innermost corners of your eyebrows, right where your nose “meets” the forehead. Alternate applying and releasing pressure for a few minutes and see if it works.

#8 Eat Spicy Food

This little trick works great to relieve a stuffy nose temporarily. You see, some spices have a special agent called capsaicin, which is known to have a thinning effect on mucus (7). Typically, hot sauces and meals with chili pepper contain capsaicin. Keep in mind that mucus thinning will make your nose runnier. So, you might want to blow it a couple of times before going to bed.

#9 Rinse Your Nose with Salt Water

You can gargle with salt water too. This relieves throat pain and inflammation (8). Plus, it cleans the nose from mucus nicely. And yes, this method is not the most pleasant one. But it really works.

You need to mix around half a teaspoon of salt with 8 ounces of warm water. Gargle it a couple of times. And to clean your nose, you can use a special Neti Pot or just a syringe (without the needle, of course).

#10 Use Essential Oils

If you can’t stop coughing at night or your nose is very stuffy, you don’t want to spend the whole night using nasal sprays or popping cough drops. What you can do instead is drip a few drops of essential oil on your pillow. You will inhale their subtle fumes during the night, and the oils will work to relieve your symptoms. Menthol, eucalyptus, and tea tree oils work the best for this purpose.

So, what are you willing to do to get relief and sleep well all through the night? What helps you fall asleep when you have a cold? You’re welcome to share your own tips below.

Extra tip: it’s also crucial not only to fight cold symptoms but also to relax properly before bed. After all, being sick can often make us feel frustrated. And naturally, it’s hard to sleep well in such a state. Therefore, it’s always a good idea to wind down before bed. Allow yourself to do something relaxing for at least 30 minutes (but more is better). Try not to use your devices, as the blue light emitted from the screens may affect your sleep. Instead, dedicate some time to your hobbies or self-care, for example. This will help you relax and, potentially, fall asleep easier even while dealing with a cold.