How to sleep better with a cold

Sleeping with a cold can be difficult, but quality sleep is essential for recovery. 
Symptoms like a stuffy nose can make it difficult to breathe, while coughing and muscle pain can keep you awake. 
Fortunately, there are ways to temporarily ease your symptoms and get the rest you need. 
Read on to learn more about how to sleep when you have a common cold or an upper respiratory infection.
These home remedies are not to treat Covid-19.

Drink a warm beverage
A warm drink before bedtime may help soothe a sore throat, while the steam may loosen up your congestion. 
Chamomile tea, peppermint tea, and ginger tea are good options. 
Aim to drink a warm beverage about 60 to 90 minutes before you go to bed. Drinking liquids too close to bedtime may cause you to wake up to use the bathroom during the night.

Try a decongestant spray
A nasal decongestant works by reducing swollen tissue in your nose. This reduces the production of mucus, which can make it easier to breathe. 
Decongestants should not be used for more than 7 days - extended use could lead to rebound symptoms that can leave you feeling worse than before you started the treatment.

Cold medicines
Some cold medicines treat many problems at once, like congestion, runny nose, cough, fever, and aches. 
Speak with your doctor before you take any medicines. 
Decongestants can keep you awake. 
Antihistamines, on the other hand, might make you drowsy.

Gargle with salt water
Gargling with salt water before bedtime may help soothe a sore throat and prevent an infection from getting worse. It’s a natural, low-cost way to ease discomfort. Make sure the water is not hot. Lukewarm water is preferred. 
To use a saltwater gargle:
Mix 1/4 to 1/2 tsp. Rock salt into 200-250ml. warm water.
Once the salt dissolves, gargle the mixture in the back of your throat for as long as you can tolerate it.
Then swish the salt water around your mouth before spitting it out.

Use a saline nasal rinse
A saline nasal rinse is a form of nasal irrigation that uses salt water, or saline, to flush your nasal passages.
Saline rinses may be used with a neti pot. It's important to use sterile, distilled, or water that has been previously boiled and then cooled. 
According to a study, a saline nasal rinse, also known as a sinus flush, may help reduce congestion, clear out mucus and germs, and make breathing easier.
https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006821.pub3/full 

Stack your pillows
Lying down can make mucus build up in your throat, leading to coughing and restless nights. This doesn’t mean you need to sleep sitting up, though.
 Simply stack your pillows to lift your head slightly. This can help minimize mucus accumulation in your throat.
Avoid using too many pillows, as this could lead to neck pain and discomfort. Just two standard pillows will likely help elevate your head enough.

Use a vapor rub
A vapor rub is a medicated ointment that’s topically applied to the neck and chest. 
It often contains ingredients like eucalyptus oil, menthol, camphor etc. Although these ingredients won’t treat your cold, they may help you breathe easier and sleep more comfortably. 
Only apply vapor rub to your chest and throat area. Don’t use it inside your nose, as it can be absorbed into your body through the membranes inside your nasal passages.

Turn on a humidifier
Dry air can irritate your sinuses, potentially worsening your symptoms. A humidifier may help by adding moisture to the air. 
According to a study, humidifiers haven’t shown solid benefits for treating colds. But the added moisture in the air could help you breathe better. 
Always use distilled or purified water in a humidifier. Change the water every day and clean it regularly to prevent bacterial and mold growth.
https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001728.pub6/full 

Soothe a sore throat
You can also try over-the-counter lozenges, throat sprays, and pain relievers. 
Let your doctor know if you have a severe sore throat and a fever for more than 2 days -- especially if you don’t have typical cold symptoms like congestion and sneezing. It could be due to an infection.

Take a hot shower
The steam of a hot shower may help thin out and drain the mucus in your sinuses, which can make it easier to breathe.
A warm shower is also a great way to relax before bedtime. Make sure the water is hot but comfortable and let the steam accumulate. 
For a soothing spa-like experience, you may want to use peppermint or eucalyptus oil. When inhaled, the cooling effects of these ingredients may help you feel less congested.

Disclaimer: The advice provided is intended for informational purpose only and does not substitute for professional medical advice.  Consult with your doctor if you’re seeking medical advice, diagnoses, or treatment.​