How to Sleep Better When You Have a Cold

A common cold is something many of us are familiar with, especially during the colder months. While the typical symptoms, including a blocked nose, sore throat and headache, can feel unpleasant enough during the day, they often seem even worse at night. Lying down can make it harder to breathe, trigger a tickly cough and leave you feeling more uncomfortable just when you need rest the most. In this article, we’ll share our top tips to help you drift off more easily with a cold, so you can get the restorative sleep your body needs to recover.

The best sleeping position with a cold and cough is one that keeps you comfortable while slightly elevating your head. Propping your head up can ease postnasal drip, reduce congestion, and make breathing easier. Use a couple of pillows, but be sure your neck stays in a natural position. According to Healthline, two pillows are usually enough for effective relief.

If you’re dealing with fever, blocked sinuses, or congestion, over-the-counter remedies may help ease symptoms so you can rest more comfortably. Always read the label carefully to ensure the medication matches your symptoms, and be cautious with products containing caffeine (often marked “non-drowsy”), as they can make it harder to fall asleep. For personalised advice, or before starting any new medicine, it’s best to speak with your doctor or pharmacist.

When you’re unwell, it can be tempting to blast the heating, wrap up in layers, and cover yourself in blankets. However, you’ll most likely wake up sweating and uncomfortable, struggling to breathe in the middle of the night if you do this. The best temperature for sleep is between 15–20 °C, even when you’re under the weather.

Using a humidifier can also help if you’re struggling with a blocked nose. This will moisturise the air and stop your nose and throat from feeling dry and sore. Ensure to clean it regularly to prevent mould and bacteria from building up.

It’s natural to feel tired and drowsy when you’ve got a cold, but changing your usual sleep routine too much can actually work against your recovery. Sticking to your regular bedtime and wake-up time helps keep your circadian rhythm on track, which plays an important role in supporting your immune system as it fights off the illness.

Try our Sleep Calculator to discover the ideal bedtime and wake-up time that works best for your body.

If you’re lying in bed and can’t get to sleep after 10 or 20 minutes, get up and do something soothing, like reading a book, practising gentle yoga, or meditation. Once you feel sleepy, you can get back into bed, where you should quickly get a more restful sleep.

To soothe a sore throat before bed, try gargling with salt water. Not only can it ease pain naturally, but it’s also low-cost and prevents any infection from worsening. Here’s how to gargle salt water effectively:

1. 1. Mix half a teaspoon of salt into a glass of warm water.
   2. Wait until the salt is completely dissolved.
   3. Next, take a mouthful of the mixture and gargle it in the back of your throat for as long as possible.
   4. Spit the salt water out and do not swallow.
   5. Repeat the process as many times as you want.

It might be tempting to reach for a nightcap when you’re feeling under the weather, but alcohol can actually make it harder to get a restful night’s sleep. While it may initially make you feel drowsy, it can disrupt your sleep cycles, leaving you tossing and turning throughout the night. Alcohol can also dehydrate you, which isn’t ideal when your immune system is working hard to fight off a cold. To support your body, stick to soothing, non-caffeinated drinks like water and herbal tea instead.

Getting a good night’s sleep when you’re under the weather can feel tricky, but small adjustments like keeping your head elevated and making sure you’re properly hydrated can make a big difference. By following these tips, you’ll give your body the rest it needs to recover more quickly, helping you wake up feeling a little more like yourself, even if the sniffles aren’t completely gone.