The fitness app that helps you stay healthy! Check it out on our website.
A runny nose, relentless sneezing, and non-stop coughing may be manageable, and even with general weakness, can be endured, but the inability to sleep when you have a cold is what can truly bring tears to an adult's eyes.
Research shows that adequate sleep helps fight winter illnesses and shortens their duration, but what do you do when a stuffy nose is keeping you awake?
Here are 10 tips to help you sleep at night, even when your nose is congested.
*This article primarily addresses adults. Do not administer cough or cold medications to children without a pediatrician's recommendation.
A humidifier, as the name suggests, releases moisture into the air. Humidity helps moisten nasal passages and soothes throat tissues. Ensure regular cleaning and sanitizing of your humidifier (ideally, replace the water daily to prevent bacterial buildup). Humidity from a humidifier can alleviate symptoms, although it is not a cure. Please note that the use of a humidifier is not recommended for young children.
A warm shower is calming and can aid in sleep, as the steam from hot water can open up a blocked nose, making breathing easier. Similarly, you can run hot water in your bathroom sink, lean over it with a towel over your head to inhale the steam or place a warm compress over your sinuses. Keep the bathroom door closed to trap the steam.
There are cough medications available in the form of lozenges that can help clear mucus from the airways. The choice of cough medication depends on your symptoms. Some require a prescription, while others are available over-the-counter at pharmacies. During the day, it's advisable not to suppress coughing entirely, as it helps clear mucus from the lungs.
Please note that cough syrups without codeine may not always be effective. Lozenges containing codeine can help with dry cough but may cause drowsiness (use caution, especially when driving or operating heavy machinery). Consult a doctor or pharmacist regarding your choice of medication, ensuring there are no contraindications with other chronic medications.
It's essential to read the ingredients of over-the-counter cough and cold remedies, as not all components are necessary all the time.
There are various nasal sprays designed to open up a congested nose and facilitate easier breathing by reducing inflammation. Be aware that overuse of some nasal sprays can lead to "rebound congestion" after just a few days of use, creating a cycle of dependency.
It's recommended to use saline nasal sprays. You can make saline spray at home by mixing a quarter teaspoon of salt and a quarter teaspoon of baking soda in a cup of lukewarm water. Pour this mixture into a small spray bottle and gently spray it into your nostrils to relieve congestion. There are also medicated nasal sprays available that can be used alone or in combination with saline sprays.
If your congestion is accompanied by a sore throat, headache, or muscle aches, you can alleviate these symptoms with pain relievers like Acetaminophen (Paracetamol), Ibuprofen, or Naproxen. There are also combination medications available that include pain relievers along with cough and cold remedies. These medications are available over-the-counter without a prescription. Ensure you read and follow the instructions on the medication packaging and avoid exceeding the recommended dosages. If you are taking any medication for an extended period, consult with a doctor or pharmacist
Intuitively, we tend to elevate our heads to help with drainage. However, it's recommended not to use extra pillows for elevation, as it can lead to an unnatural bending of the neck and discomfort. Instead, if your bed is not adjustable, you can elevate the entire head of the bed by placing thick books or risers under the bed's legs at the head end. This creates a more comfortable, natural angle and eases breathing. The quality of sleep is also affected by room temperature. It's advisable to sleep in a cool room, ideally between 15-20 degrees Celsius (59-68 degrees Fahrenheit).
Besides grandmother's remedies, there are various ways to alleviate congestion and cough:
Alcohol may numb the senses, but it also causes nasal congestion and disrupts sleep. During a cold, it's best to avoid alcoholic beverages, especially if you're taking medication. Alcohol can also act as a diuretic and dehydrate you, potentially leading to nighttime awakenings.
Many cold medications have a drying effect. Ensure you drink enough fluids throughout the day (if you're not hungry, don't eat, but make sure to drink plenty of fluids). Keep a glass of water by your bedside at night. After taking drying medications, you may wake up with a dry and scratchy throat. Drinking a warm beverage before sleep, such as caffeine-free herbal tea with honey, can reduce congestion and soothe your throat. Drink your tea at least an hour before bedtime to avoid frequent nighttime bathroom trips.
Prepare in advance by having tissues, medication, and ointments readily accessible on your nightstand, so you don't have to search for them in the middle of the night.
If your symptoms persist for more than a week or worsen significantly, consult your attending physician.
We at Leumit wish you a restful night and a speedy recovery!
