8 Tips for Sleeping Better with a Cold

Nov 06, 2019 - Nisha Qasim
8 Tips for Sleeping Better with a Cold
As much as sleep is the best medicine especially for colds. What do you do when your cold prevents you from getting the necessary sleep? It is important to find convenient ways to help you sleep easily to get the necessary immune boost that you need. When you have allergies and a cold at the same time it may appear too much for you. Hence as you add more beddings to feel cozy and pillows to lift prop you up.

Ensure that you have the clean mattress topper and other beddings that do not have allergens in them. There are simple strategies that can help you sleep better or make you sleep with ease that has worked for many. Below are some of them that will help you sleep better with a cold.

1. Take a steamy shower
A steamy shower before you go to bed has great benefits especially when you have flu to help you sleep better. This will help you breathe with ease as it opens the nasal passages and loosens dried mucous to clear the airways. Also, it’s a good way to unwind as you relax before getting, into bed. If taking a steamy shower is too much for you. Optionally, you can try running a shower and sitting in with the door shut inhaling the steam for it will still help you breathe better. On the other hand, a warm compress over your sinuses will help you open your nasal passages too.

2. Sleep on routine
Although having a cold makes it difficult to stick to your sleep routine. It is important to wake up and sleep at the same time whatsoever. When you sleep on schedule it is easier to fall asleep at the same time every day. Hence making it easier for your body to fight off the cold. People who get enough sleep consistently rarely get a cold compared to those who are sleep deprived that most times fight a cold. Train your biological clock to help you feel sleepy at specific times and so when you get a cold you fall asleep with ease.

3. Choose medicine wisely
If sleep is a priority to you, the medicine you choose mustn't worsen your sleep. This is so since some cold medicine especially decongestants keep you awake. On the other hand, antihistamines have a drowsy effect when you take them. Thus you must check the ingredients well or ask your doctor to advise you on the best medicine for your symptoms. Most cold medicines treat multiple problems at once like a running nose, aches, fever, and the effects may not be as gentle. You can opt for natural herbs for they have less effects and are as effective too.

4. Try using gadgets
Nowadays, there are many advancements and when you have a cold there are gadgets to help you breathe. Using a humidifier is one way to release moist air into your room. This steam will loosen the congestion and make it easy for you to breathe and also ease sore throat pain as well. However, maintain a clean humidifier since it easily breeds bacteria and mold that will only make your congestions worse. Therefore, change the water daily and clean it at least thrice a week to get it thoroughly disinfected from any germs it has accumulated.

5. Pile up the pillows
Pillows will help you raise your head if the bed you are sleeping in is difficult to raise. This propped position helps your sinuses drain more easily. Although doctors do not recommend this sleeping position for it makes it hard to breathe. The gravity helps work to your advantage and if you can find a way to put your bed up from the headboard side the better. It will help you have a more natural incline that is not horizontal. Hence the mucous will slow with ease and cause you to cough less hence you will get no sleep disruption. Prop yourself up in a way that is convenient for you for better sleep.

6. Soothe a sore throat
Since a cold is accompanied by other infections of the ear, nose, and throat. It is best to soothe some of them for the irritation they cause affects your sleep. One that offers a fast relief is by gargling with warm water before you go to bed. Throat sprays, lozenges, and pain relievers are some that soothe the throat for better sleep. Also, discuss with your doctor in case the symptoms persist and you have a fever for days. This will help you treat other cold symptoms that you were not aware of or a strep infection if it is diagnosed.

7. Use nasal strips or decongestant sprays
When a cold hinders you from getting the sleep quality you wish. Especially when you cannot get any air in and you have to breathe with your mouth. Nasal sprays help with opening up the nasal passages. However, when you use the decongestants spray daily it may make you feel worse for it tampers with the good bacteria present. Alternatively, you can use nasal strips if you are not a fun of spraying up your nose all the time. The strips stick at the bridge of your nose to help ease any stuffiness you experience by allowing more space for airflow.

8. Try a saline rinse
Many people love using a saline rinse to loosen the mucus. It helps them feel and sleep better afterward. Use distilled water to make the solution for tap water is dangerous and can give you worse infections. Use the saline rinse to flush out your sinuses and you will feel better as you sleep. In case you have a cough rub a menthol valve on your chest and throat area to soothe it. Since in most cases a cold is accompanied by a cough. Although the valve can make you feel better avoid using it on children under 2 years for it will choke them up and irritate the skin.
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