Being sick can make it difficult to get the rest your body needs. Congestion, coughing, sore throats, and body aches can all interfere with sleep.
A common cold can also make it harder to fall asleep or stay asleep. Fortunately, a few simple changes can make you more comfortable at night.
In this guide, we’ll cover practical ways to sleep better when you’re sick, including:
- Creating a comfortable sleep environment
- Choosing a better sleeping position
- Using simple remedies for congestion and coughing
- Managing medications carefully
- Following a relaxing bedtime routine
- Knowing when to seek medical care
Create a Sleep-Friendly Environment
Your bedroom can make a big difference when you’re sick. Aim for a space that is cool, quiet, dark, and comfortable.
Keep the Room Comfortable
A slightly cool bedroom may help you sleep more comfortably. Use blankets or light layers if you feel cold.
Avoid making the room too warm, especially if you have a fever.
Use a Humidifier
Dry air can irritate the nose and throat. A humidifier can add moisture to the air and may help relieve nasal irritation and congestion.
If you use a humidifier, clean it regularly according to the manufacturer’s instructions. Dirty humidifiers can spread microorganisms into the air.
Reduce Light and Noise
A dark, quiet bedroom can make it easier to fall asleep.
Try:
- Blackout curtains or an eye mask
- Earplugs if they’re comfortable for you
- A white noise machine or fan
- Turning off unnecessary notifications
These small changes can make your bedroom more comfortable while your body recovers.
Choose the Right Sleeping Position
Your sleeping position can affect congestion, coughing, and breathing.
Elevate Your Head
If congestion or postnasal drip is keeping you awake, raising your head slightly may help you breathe more comfortably.
You can use an extra pillow or a wedge pillow. Avoid stacking too many pillows if they put your neck in an uncomfortable position.
Try Sleeping on Your Side
Sleeping on your side may feel more comfortable when you’re congested. It can also help some people who experience snoring when they are sick.
Avoid Positions That Make Your Symptoms Worse
There is no single sleeping position that works for everyone. If lying flat makes your congestion or coughing worse, try elevating your upper body or sleeping on your side.
Try Simple Remedies Before Bed
Some simple remedies may help relieve cold symptoms and make it easier to fall asleep.
Drink a Warm Beverage
Warm water, tea, or another non-caffeinated beverage can soothe an irritated throat.
Honey may also help relieve coughing in adults and children over 1 year old. Never give honey to infants under 1 year old.
Take a Warm Shower
A warm shower before bed can help you relax. The moisture may also temporarily make a stuffy nose feel more comfortable.
Avoid very hot showers, especially if you have a fever or feel weak.
Use Saline for Nasal Congestion
Saline nasal sprays or rinses can help clear mucus from the nasal passages.
If you use a nasal rinse, use distilled, sterile, or previously boiled and cooled water as recommended by health authorities.
Be Careful With Cold Medications
Some medications can relieve symptoms that interfere with sleep, but they are not all appropriate for nighttime use.
Decongestants
Some decongestants can help relieve nasal congestion. However, certain decongestants may cause restlessness or make it harder to sleep.
Follow the package directions and ask a healthcare professional or pharmacist if you’re unsure which medication is appropriate for you.
Antihistamines
Some antihistamines can cause drowsiness, while others are less sedating. They should not automatically be used as a sleep aid.
Always check the active ingredients in combination cold medicines to avoid accidentally taking too much of the same medication.
Be Cautious With Sleep Supplements
Melatonin may help some people with certain sleep problems, but it is not a treatment for the common cold itself.
If you’re taking other medications or have an underlying health condition, talk with your healthcare provider before starting melatonin or another sleep supplement.
Avoid Caffeine and Alcohol Before Bed
Caffeine can make it harder to fall asleep, especially when consumed later in the day.
Alcohol may make you feel sleepy initially, but it can disrupt sleep later in the night.
When you’re sick, focus on water and other non-caffeinated fluids to help maintain hydration.
Establish a Relaxing Bedtime Routine
A predictable bedtime routine can help signal that it’s time to wind down.
Try these habits:
- Go to bed and wake up at consistent times.
- Turn off phones, tablets, and TVs before bed.
- Read a book or listen to calming music.
- Try gentle stretching or relaxation exercises.
- Keep your bedroom dark and quiet.
- Give yourself enough time to get 7 to 9 hours of sleep.
Don’t worry if you can’t maintain your normal schedule perfectly while you’re sick. Your body may need additional rest while you recover.
Give Your Body Time to Recover
Sleep is an important part of overall health and recovery. Instead of forcing yourself to follow your normal routine while sick, give yourself permission to rest.
If you wake up because of coughing or congestion, focus on becoming comfortable again rather than worrying about how many hours of sleep you have left.
Simple steps such as drinking fluids, clearing nasal congestion, and adjusting your sleeping position may make it easier to return to sleep.
When Should You See a Doctor?
Most common colds improve with time and supportive care. However, some symptoms require medical attention.
Consider contacting a healthcare professional if you have:
- Difficulty breathing
- Chest pain
- Severe or worsening symptoms
- A high or persistent fever
- Signs of dehydration
- Symptoms that improve and then become significantly worse
- Sleep problems that continue after your illness has resolved
If congestion, snoring, or poor sleep continues even after you recover from your illness, an underlying sleep or breathing problem may need to be evaluated.
Key Takeaways
- Create a comfortable bedroom: Keep your room cool, dark, quiet, and comfortable.
- Elevate your head: This may make congestion and postnasal drip easier to manage.
- Try simple remedies: Warm drinks, saline, and a warm shower may help relieve symptoms.
- Use medications carefully: Some cold medicines can cause drowsiness, while others may make it harder to sleep.
- Avoid caffeine and alcohol: Both can interfere with restful sleep.
- Prioritize rest: Your body needs adequate sleep while recovering from illness.
- Know when to seek help: Breathing problems, severe symptoms, or persistent sleep difficulties deserve medical evaluation.
Conclusion
Sleeping well when you’re sick isn’t always easy. Congestion, coughing, and discomfort can make it difficult to fall asleep or stay asleep.
However, simple changes can make your nights more comfortable. Keep your bedroom comfortable, elevate your head, stay hydrated, try gentle symptom relief, and give your body time to rest.
If sleep problems continue after your illness improves, consider talking with a healthcare professional to determine whether another condition may be affecting your sleep.
Struggling with ongoing sleep problems? Enticare’s sleep specialists can help identify possible causes and discuss appropriate treatment options.
Learn more about Enticare’s Sleep Disorder Treatment
Frequently Asked Questions
Why can’t I sleep when I have a cold?
Congestion, coughing, sore throat, and body aches can make it difficult to get comfortable and may interrupt your normal sleep.
What is the best sleeping position when sick?
Sleeping on your side or slightly elevating your head may help you feel more comfortable when congestion or postnasal drip is affecting your sleep.
Does a humidifier help when you’re sick?
A humidifier can add moisture to dry air and may help soothe irritated nasal passages. Keep the device clean to prevent the growth of bacteria and mold.
What can I drink before bed when I’m sick?
Warm, non-caffeinated drinks can soothe an irritated throat. Water and other fluids can also help you stay hydrated.
Should I take melatonin when I’m sick?
Melatonin may help with certain sleep problems, but it does not treat the underlying illness. Ask your healthcare provider before taking it, especially if you use other medications.
Can lack of sleep make it harder to recover from a cold?
Poor sleep can affect immune function and overall well-being. Getting enough rest is an important part of supporting your body while it recovers.
When should I see a doctor for sleep problems while sick?
Seek medical care for difficulty breathing, chest pain, severe or worsening symptoms, signs of dehydration, or other concerning symptoms. If sleep problems continue after the illness improves, consider discussing them with a healthcare professional.