How To Sleep With a Cough - 5 Tips

Coughing relentlessly throughout the night can turn what should be restful downtime into a frustrating struggle to grab as much sleep between bouts of coughing as you can.

Whether it's a tickle in your throat that won't quit or a deeper chesty cough, finding out how to sleep with a cough and to manage your symptoms can be the key to getting some much-needed rest that will aid your recovery.

Here are five effective tips to help sleep with a cough and have a more peaceful night's sleep:

1) Elevate Your Head

Keeping your head raised while you sleep can help ease a cough by preventing mucus from pooling in your throat, which often triggers coughing fits.

Use extra pillows to prop up the upper half of your body and help you to maintain a semi-upright position, which will help to keep your airways open and will also reduce postnasal drop and sinus pressure that may be impacting your coughing.

2) Use a Diffuser with Essential Oils

Essential oils used in diffusers can promote relaxation, stress relief, and mood enhancement, but incorporating a diffuser with essential oils into your bedtime routine can also be a gentle and natural way to alleviate cough symptoms.

Essential oils like eucalyptus, peppermint, and lavender have properties that can help to soothe the throat, clear nasal passages, and enhance respiratory function.

Eucalyptus oil, in particular, is well known for its ability to help with decongestion and respiratory issues.

By adding a few drops of your chosen essential oil to a diffuser in your bedroom about 30 minutes before you go to bed, you will create a calming atmosphere that will promote easier breathing, helping to reduce coughing fits during the night.

3) Drink Warm Liquids

Sipping on warm beverages like tea or broth before bedtime can help soothe your throat and ease coughing.

Warm liquids can help thin mucus, making it easier to clear your airways. Herbal teas such as chamomile tea (known for its calming effects) can help promote better sleep, while the menthol properties of peppermint can act as a natural decongestant.

Honey and lemon tea is a time-tested remedy for a sore throat, with the antibacterial properties of honey helping to coat the throat and ease irritation and ginger tea has strong anti-inflammatory and antioxidant properties which can help to boost your immune system while eliminating pathogens that can cause illnesses.

Whatever your choice, remember to drink your tea an hour or so before bed to maximise their benefits and minimise sleep disruption.

4) Avoid Irritants Before Bed

Stay away from alcohol and caffeine close to bedtime as they can disrupt your sleep and aggravate cough symptoms. Alcohol can interfere with your sleep cycle, and caffeine can keep you awake, making it harder to settle down for a restful night.

5) Try a Steamy Shower

Taking a warm shower before bed can help open up your nasal passages and relieve chest congestion. The steam can loosen mucus in your airways, reducing coughing and helping you breathe more comfortably as you sleep.

If you’re suffering from a cough, incorporating some of these tips can make a significant difference in managing your cough at night and improving your overall sleep quality. Remember, a good night's rest is crucial for recovery, especially when you're under the weather!