Can't Sleep With a Cold? 10 Doctor-Approved Tips That Actually Work

A cold can turn bedtime into a frustrating experience. Your nose gets more stuffed up when you lie down, coughing fits seem to start right when you're trying to fall asleep, and you might find yourself tossing and turning all night.

Sleep is one of the best things you can do for your recovery, but getting quality rest when you're sick isn't always easy. Research shows that 75% of people with colds experience insomnia as an actual symptom of the illness [1]. During sleep, your body is actively fighting off the virus, repairing tissues, and strengthening your immune system. Without enough quality sleep, your cold can actually last longer and feel worse.

Below are 10 tips you can try tonight to help you get the rest you need:

1. Prop yourself up

Sleeping with your head and chest elevated can make a significant difference in how you feel. This position helps your sinuses drain better and reduces the pooling of mucus that causes coughing.

You can use extra pillows to prop yourself up, or try placing a pillow or wedge under your mattress to create a gentle slope. Some people find sleeping in a recliner more comfortable when they're really congested.

2. Add moisture to the air

Dry air makes congestion worse and can irritate your already sensitive throat and nasal passages. A humidifier can help by adding moisture back into the air, which helps thin out mucus and makes it easier to clear.

Cool-mist humidifiers work well for this purpose. Try to keep the humidity in your bedroom between 40-50%. If you don't have a humidifier, you can place a bowl of water near your heater or radiator, or even hang a damp towel in your room.

3. Try a warm shower before bed

The steam from a hot shower can temporarily open up your sinuses and help loosen mucus. The warm water is also relaxing and can help ease body aches that come with having a cold.

Keep your shower brief - about 5-10 minutes is usually enough to get the benefits without overdoing it when you're not feeling well.

4. Watch what you eat and drink

Some foods and drinks can make cold symptoms worse, especially before bedtime. Dairy products might thicken mucus for some people, making congestion feel worse. Spicy foods can increase nasal congestion and may cause acid reflux when you're lying down. Cold drinks may also trigger more mucus production.

Alcohol is particularly problematic when you're sick. It can dehydrate you, disrupt your sleep quality, and interfere with your immune system's ability to fight infection. It's also not safe to mix with many over-the-counter cold medications.

Instead, try warm liquids like chamomile tea, ginger tea, or clear broth. These can help keep you hydrated and may soothe a sore or scratchy throat. Honey has natural antibacterial properties and can help calm nighttime coughing - try adding a teaspoon to warm tea about an hour before bed.

Also Read: Best Foods for Sleep: What to Eat and Avoid Before Bed

5. Consider your sleep position

Side sleeping often works better than sleeping on your back when you have a cold. This position can help prevent mucus from pooling in your throat and may reduce coughing.

If you choose to sleep on your side, try putting the side with the more blocked nostril facing up. You can also place a pillow between your knees for extra comfort.

6. Use steam therapy

Besides taking a shower, there are other ways to use steam to help with congestion. You can sit in your bathroom with the shower running hot for 5-10 minutes, or lean over a bowl of hot water with a towel draped over your head to create a steam tent.

For the bowl method, use water that's hot but not boiling, and keep your face about 12 inches away to avoid burns. Breathe slowly and deeply for about 5 minutes. You can do this 2-3 times throughout the evening to help clear your sinuses before bed.

Some people find adding a few drops of eucalyptus oil to the water helpful, though this isn't necessary for the steam to be effective.

7. Limit screen time before bed

The blue light from phones, tablets, and TVs can interfere with your body's natural sleep signals. This is especially problematic when you're already having trouble sleeping due to cold symptoms.

Try putting devices away at least an hour before you want to fall asleep. Instead, you might read a book, listen to calming music, or practice gentle stretching.

Also Read: Non-Prescription Remedies for Better Sleep

8. Stay hydrated throughout the day

Drinking plenty of fluids helps thin mucus and keeps your throat from getting too dry. Aim for at least 8-10 glasses of fluid daily when you're sick - this can include water, herbal teas, clear broths, and warm lemon water.

Room temperature or warm liquids are often more soothing than cold ones when you have a cold. Try to sip fluids regularly throughout the day rather than drinking large amounts all at once.

Avoid excessive caffeine, especially after 2 PM, as it can interfere with sleep even when you're exhausted from being sick. If you enjoy caffeinated tea, try switching to caffeine-free herbal options in the afternoon and evening.

9. Try natural sleep aids

If you're still having trouble falling asleep or staying asleep despite other efforts, you might consider a gentle sleep aid. Some people try sleeping pills, but these can make you feel drowsy the next day and may actually interfere with the quality of your sleep.

Tart cherry juice contains natural compounds that may help with sleep quality. You can drink it warm like tea, which also provides the soothing effects of a warm liquid.

For additional support, Sip2Sleep® offers a melatonin-free option made from tart cherry and Rafuma leaf. It's designed to be taken under the tongue for quick absorption and can help you get back to sleep without morning drowsiness, particularly helpful when cold symptoms already have you waking up throughout the night. Unlike traditional sleep aids, it won't leave you feeling foggy when you need to be alert for work or taking care of your family.

10. Keep essentials within arm's reach

Set up a "sick station" next to your bed before you settle in for the night. Having tissues, water, throat lozenges, lip balm, and any medications within easy reach can prevent those disruptive middle-of-the-night trips that fully wake you up.

When you're breathing through your mouth due to congestion, your lips can get dry and cracked. Keep lip balm handy to stay comfortable. A small trash bag or container for used tissues can also help you stay organized and avoid getting up to throw things away.

What makes sleeping with a cold so difficult?

Cold symptoms tend to get worse at night for several reasons. When you lie flat, mucus doesn't drain from your sinuses as well as it does when you're sitting or standing upright. This leads to more congestion and that stuffy feeling that makes breathing through your nose nearly impossible.

Postnasal drip also becomes more problematic when you're lying down. Mucus can pool in your throat, triggering coughing spells that can wake you up repeatedly throughout the night. If you have a fever, temperature fluctuations can make it hard to stay comfortable under your covers.

These disruptions don't just make you feel tired the next day - they can actually slow down your recovery. When you don't get enough sleep, your immune system doesn't work as effectively.

P.S. If these tips helped and you're curious about Sip2Sleep®, we'd love to help you get better rest tonight.

Reference

1. Gomi S. Short-term insomnia and common cold: A cross-sectional study. J Gen Fam Med. 2019 Sep 12;20(6):244-250. doi: 10.1002/jgf2.278. PMID: 31788402; PMCID: PMC6875524.