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Remedies for Better Sleep When you have a Cold

Remedies for Better Sleep 

Use a nasal decongestant
Gargle with saltwater
Do a saline nasal rinse
Stack the pillows
Apply medical ointment to certain parts of the body
Turn on a humidifier
Take a hot shower
Keep the bedroom cool
Sleeping well is essential for staying healthy and active throughout the day. However, it can be not easy to get the best rest when you have a cold.

Symptoms associated with this disease are usually the stuffy or runny nose, sore throat, and difficulty breathing. In most cases, they last from 7 to 10 days and sleeping poorly for such a prolonged period could be a problem in several ways.

Fortunately, there are methods to relieve symptoms and rest peacefully temporarily.

These are the main ones to be implemented.

Drink a Hot Drink

Drinking something hot about 60-90 minutes before bedtime can help soothe a sore throat thanks to the liquid itself and the released steam that helps loosen congestion.

The options are different. For example, you can drink a tea decaffeinated with honey, a chamomile tea, ginger or fruit tea or a decoction. Vegetable soups are also particularly suitable.

Take an Anti-Inflammatory or a Syrup

Taking an over-the-counter non-steroidal anti-inflammatory drug (NSAID) can help when you feel sore. These drugs are designed to relieve some cold symptoms, including headache, muscle or ear pain, and fever. Common NSAIDs available without a prescription are aspirin, ibuprofen, and naproxen.

One of the symptoms commonly associated with a cold that can keep you up all night is a cough. However, you can take a few tablespoons of syrup with a soothing action to soothe it.

If you are in the presence of mucus, an expectorant, a medicine that dissolves the mucus in the lungs, can be very useful.

Use a Nasal Decongestant

The nasal decongestant works by reducing swelling in the nose decreasing mucus production. This sequence of events should make it easier to breathe and sleep. Nasal decongestants are available from pharmacies in pills, sprays, or drops and are usually not recommended for children three years of age and younger.

Gargle with Saltwater

Gargling with salt water before bed can help soothe a sore throat and prevent the infection from getting worse.

To do this, mix half a teaspoon of salt in 250 ml of water.

Once the salt has dissolved, gargle by sending the mixture to the back of your throat and running the saltwater into your mouth before spitting it out.

Do a Saline Nasal Rinse

According to a 2015 study, a saline nasal rinse can help reduce congestion and clear mucus and germs, making breathing easier.

This technique is a form of irrigation that uses saltwater or saline to wash the nasal passages. However, water must be sterile, distilled or previously boiled because tap water can contain harmful microorganisms that cause infections.

Stack the Pillows

Lying down can cause mucus to build up in your throat or nasal passages, leading to coughing, a stuffy nose, and restless nights.

A strategy to combat this phenomenon could be to sleep with a couple of extra pillows than usual, keep the head slightly tilted, and minimize the accumulation of mucus in the throat.

Apply Medical Ointment to Certain parts of the Body

A medicated cream is a balsamic gelatinous solution applied topically to the neck and chest. It often contains ingredients such as eucalyptus oil, which helps loosen thick and sticky mucus, and menthol, whose cooling effect can make breathing easier.

While these ingredients don’t directly cure a cold, they can help you breathe easier and sleep better.

Turn on a Humidifier

Dry air can irritate the nasal passages, potentially worsening cold symptoms. Turning on a humidifier that decreases the dryness of the air can instead help you breathe better.

Always use distilled or purified water and change it daily, regularly cleaning the container to prevent the growth of bacteria and mould.

Take a Hot Shower

The warmness of the water and the steam from a hot shower can help dilute and drain the mucus in the sinuses, making it easier to breathe. To increase the bathroom’s moisture, keep the bathroom door closed even more.

Suppose you want to have a relaxing experience similar to a spa. In that case, you can use aromatherapy shower pads with peppermint or eucalyptus oil, ingredients that, if inhaled, can help you feel less congested.

Often with this malaise, you also feel cold and sometimes, these reasons determine the feeling of constant cold.

Keep the Bedroom Cool

According to a 2012 study, bedroom temperature is one of the most critical factors that can affect sleep quality, and this can be even more important when you’re battling a cold or fever.

To create a comfortable sleeping environment, the idea is to keep the bedroom between 15.6 and 19.4 ° C.


The common cold is a common disease worldwide. It is a viral disease that causes inflammation of the nasal and pharyngeal mucosa (throat). Both sick and healthy carriers can transmit highly contagious colds.

Read More: Natural remedies for sore throat

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