Nobody likes feeling poorly. But when we do, it’s even more important to rest well
Catching a cold can be uncomfortable, and one of the most distressing symptoms is the disruption it can cause to your sleep. A stuffed nose, relentless cough, or a throbbing headache can prevent you from getting the rest you desperately need. However, there are strategies to help you navigate the challenge.
What is a common cold?
As the name suggests, the common cold is one of the most, well, ‘common” illnesses both in the UK and worldwide. Adults average around 4-6 colds per year, according to the Centre for Disease Control and Prevention. Its wide range of symptoms, which typically last one to two weeks, can vary in intensity and duration, and include:
- Runny or stuffy nose
- Sneezing
- Cough
- Sore throat
- Mild headache
- Fatigue
- Muscle aches
- Watery eyes
- Low-grade fever (more common in children)
If left untreated, colds can become more serious, especially among vulnerable people. Sleep can help fight your symptoms, so here are seven tips to help you sleep better when you’re under the weather.
Elevate your head
Propping up your head with an extra pillow can facilitate better breathing by helping mucus drain away from your nasal passages. This position can be especially beneficial for those suffering from nasal congestion or postnasal drip, reducing the likelihood of disruptive coughs.
Maintain humidity
Dry air can further irritate the throat and nasal passages. Using a humidifier in your bedroom can introduce moisture to the air, soothing inflamed tissues. If you don’t have a humidifier, placing a bowl of water near your heating source or taking a warm, steamy shower before bed can also help.
Stay hydrated
Drinking plenty of fluids, such as water, herbal teas, or broth, can thin mucus and keep your throat moist. This not only helps reduce congestion but also soothes a sore throat, which can be particularly bothersome at night.
Be mindful when using medication
Over-the-counter (OTC) cold remedies or pain relievers can help alleviate some of the symptoms of a cold. However, it’s essential to choose the right one. For instance, while some OTC medications can cause drowsiness (which might seem beneficial for sleep), others have stimulants that can keep you awake. Always read labels carefully and consult with a pharmacist or doctor if unsure.
Practise good sleep hygiene
Keeping a consistent bedtime routine can signal to your body that it’s time to wind down. Avoid screens for at least an hour before bedtime, as the blue light emitted can interfere with the production of melatonin, a sleep-inducing hormone. Moreover, ensure your bedroom is dark, quiet, and at a comfortable temperature.
Soothe with warmth
Warmth can help to relieve some cold symptoms. Consider drinking a warm cup of herbal tea or using a warm compress on your forehead to alleviate headaches. Warm salt gargles can help in reducing throat inflammation and discomfort. Finally, wearing socks to bed can keep you warm and can even help to reduce nighttime awakenings.
Be kind to yourself
Getting a good night’s sleep with a cold can feel challenging, but with a few adjustments and remedies, it is achievable. Remember, the body recovers faster with adequate rest. Listen to your body, prioritize your comfort, and be kind to yourself as you recover. And of course, don’t hesitate to seek medical advice if your symptoms persist or worsen.
Looking to improve your sleep quality? Start by getting the sleep surface right. Explore the Mammoth range today and find your nearest stockist here.