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Blocked Nose? Sore Throat? Top Tips To Get To Sleep With A Cold

Image by Mojca-Peter from Pixabay

Not only do winter months come with poor weather, but they also signal the start of cold and flu season. Most adults suffer two to four colds a year, with the peak period ranging from September to April. While colds are often manageable during the day, it’s at night when congestion and a sore throat can make sleep feel almost impossible.

Luckily, sleep expert Ashley Hainsworth from Bed Kingdom has given his top tips and tricks to help you get a good night's rest, even when fighting off a cold.

The ‘miracle’ smoothie
A smoothie is one of the best ways to get extra nutrients into your body in an easy and delicious way. By tailoring its ingredients, you can create a drink specifically designed to target cold symptoms and help you get to sleep. Ashley's go-to recipe for a cold-fighting bedtime smoothie includes:

Pineapple. The tropical fruit contains an enzyme called bromelain, which helps reduce mucus and congestion. It can also help ease inflammation, perfect for a sore, swollen throat.

Banana. Rich in magnesium and potassium, bananas promote muscle relaxation, helping you drift off to sleep faster, reducing sleep disturbances.

Spinach. This leafy green contains folate, which is a type of B vitamin. The body needs a variety of B vitamins to produce melatonin, which helps regulate sleep.

Turmeric. The traditional Indian spice has a whole host of health benefits, including anti-inflammatory and antioxidant properties, which can help reduce nasal congestion.

Almond milk. Almonds are rich in magnesium, as well as tryptophan, an amino acid that helps the production of serotonin and melatonin, two crucial chemicals that enhance brain function and help regulate sleep.

Take a hot bath or shower before bed
Another great way to clear your sinuses for a better night’s sleep is to take a hot bath or shower just before you go to bed.

The steam will help to loosen up mucus in the lungs and sinuses, making it easier to breathe. Ashley suggests adding a few drops of essential oils like tea tree or eucalyptus to your bath or shower as well, as these can help with inflammation, easing your sore throat.
Steam from a hot shower not only helps to clear your sinuses but also promotes relaxation by leaving you feeling fresh before bed. Colds can cause excessive sweating as your body works to regulate its temperature, often leaving you uncomfortable. A hot shower can ease that discomfort and help you unwind.

Sleep on your side
When you lie down, sinus congestion gets worse because it’s harder for mucus to drain if you’re flat on your back.
Although it can be tempting to sleep on your back, propped up by a pillow, Ashley warns that while it can provide relief, maintaining this position throughout the night may lead to neck pain.

Ashley suggests using this position to unwind in bed first, elevating your head and shoulders with the pillows. However, when it's time to sleep, lying on your side is the better choice. Lying on your side not only allows for mucus to drip out as opposed to down the back of your throat, but also reduces the chance of neck discomfort.

Other top tips from Ashley

Use a nasal spray before bed for a quick fix. Keep the spray on your bedside table for if you wake up during the night and need instant relief.

Take cold and flu medicine specifically designed for night-time. These tablets will not only help your symptoms but can make you drowsy in order to help you fall asleep faster.

Use a humidifier next to your bed. Heat can suck the moisture out of a room, and this lack of water in the air can irritate your nose and throat. A humidifier can add back the moisture in your nose, mouth, and throat, soothing irritated tissues and swollen blood vessels that contribute to sinus pain and nasal congestion.

Ashley Hainsworth from Bed Kingdom said:
“With cold and flu season in full swing, people will be desperate to do whatever they can to alleviate their symptoms, especially when it comes to bedtime.
“It can be tough to sleep when you're feeling under the weather, but these simple tricks should help you relax and get the rest your body needs in order to heal.
“Ultimately, a peaceful night's sleep can be a game changer in how quickly you bounce back from a cold, so take the time to prioritise your night-time routine and give these suggestions a try.”