Coughing, whether a persistent dry cough or a bad, chesty one, can significantly hinder a good night’s sleep. Knowing how to get sleep with a cough is essential for regaining the rest your body needs to heal. In this article, we will explore various strategies to help you overcome your coughing and achieve peaceful slumber. Stay tuned!
Why is The Cough Worse at Night?
Coughing often seems worse at night for several reasons:
- Lying down: When you lie down, gravity no longer assists in draining mucus from your nasal passages and sinuses. This can cause mucus to accumulate in the throat, leading to increased coughing. Moreover, lying flat on your back can cause the mucus to pool in the back of your throat, further irritating your airways and triggering a cough reflex.
- Relaxation of airways: During sleep, the muscles lining the airways tend to relax, which can cause the airways to become narrower. This constriction can make breathing more difficult and may exacerbate coughing, especially for people with pre-existing respiratory conditions such as asthma or chronic obstructive pulmonary disease (COPD).
- Cooler nighttime air: The air tends to be cooler at night, which can cause the airways to constrict, making it more difficult to breathe and potentially worsening a cough. Cooler air can also dry out the mucous membranes, causing irritation and increased coughing.
- Reduced cortisol levels: Cortisol, a hormone the adrenal glands produce, has natural anti-inflammatory properties. Its levels are typically higher during the day and lower at night. As cortisol levels drop during the night, inflammation in the airways may increase, leading to a more severe cough.
- Increased exposure to allergens: At night, you may be exposed to more allergens, such as dust mites, pet dander, or mold spores, as you spend a prolonged period in your bedroom. These allergens can irritate the airways and worsen a cough.
- Lack of distractions: During the day, you may be more preoccupied with various activities and less focused on your cough. At night, when it’s quiet, and you’re trying to fall asleep, your cough may seem more noticeable and bothersome.
By understanding why coughing can worsen at night, you can take steps to alleviate the issue, such as elevating your head while sleeping, using a humidifier, and maintaining a clean sleeping environment to reduce exposure to allergens.
How to Sleep with a Bad Cough: Tips for a Good Night’s Sleep
Optimize Your Sleeping Environment
When learning how to sleep with a dry cough, the first thing to consider is the environment in which you sleep. Dry air can worsen coughing, so maintaining optimal humidity levels is crucial. Use a humidifier to increase the moisture content in the air, and if possible, choose one with a built-in hygrometer to monitor humidity levels. Aim for relative humidity between 40-50%.
Additionally, consider using an air purifier with a HEPA filter to remove irritants and allergens from the air, as these may exacerbate your cough. Keep your bedroom clean, and change your bed linens frequently to minimize allergen exposure.
Adjust Your Sleeping Position
How to sleep with a bad cough often comes down to finding the right sleeping position. Lying flat on your back can cause mucus to pool in your throat, worsening your cough. Elevating your head with an extra pillow or a wedge pillow can help alleviate this issue by allowing mucus to drain more easily. If you are a side sleeper, try sleeping on the side that feels more comfortable and allows for easier breathing.
Stay Hydrated
Drinking enough water throughout the day is essential for overall health and can also help ease coughing. When figuring out how to get sleep with a cough, ensure you’re staying hydrated, as this will help thin mucus secretions, making it easier for your body to expel them. Avoid caffeine and alcohol, as they can lead to dehydration, which may worsen your cough.
Use a Saline Nasal Spray
A saline nasal spray can help alleviate congestion and dryness in your nasal passages, making breathing easier and reducing coughing. Use a saline spray before bedtime to improve your chances of getting a good night’s sleep.
Incorporate Soothing Remedies
One popular method for how to sleep with a dry cough is to use remedies that soothe the throat and ease coughing. A warm cup of tea with honey and lemon can help reduce irritation, while honey has natural antibacterial properties and can act as a cough suppressant.
Over-the-Counter Medications
When figuring out how to sleep with a bad cough, over-the-counter medications can provide relief in some cases. Cough suppressants containing dextromethorphan can help reduce the severity of your cough, while expectorants containing guaifenesin can help loosen mucus in the airways. Be sure to follow the dosage instructions and consult a pharmacist or healthcare provider if you have concerns about using these medications.
Keep a Glass of Water by Your Bed
A glass of water within reach during the night can help ease a dry cough. When you wake up coughing, take a sip of water to moisten your throat and help suppress the urge to cough.
Practice Good Sleep Hygiene
Maintaining good sleep hygiene is important when learning how to get sleep with a cough. Aim for a consistent sleep schedule, establish a relaxing bedtime routine, and minimize exposure to screens and stimulants in the evening. By promoting more restful sleep, you can improve your body’s ability to recover from illness and reduce the impact of a cough on your overall well-being.
Use Aromatherapy
Aromatherapy can help create a relaxing environment conducive to sleep. Essential oils like eucalyptus, peppermint, and lavender have been shown to have soothing effects and can help relieve congestion and calm the cough reflex. Use a diffuser or add a few drops of essential oil to a warm bath before bedtime to enjoy the benefits.
Limit Exposure to Irritants
Reducing your exposure to irritants can be crucial if you’re trying to determine how to sleep with a dry cough. Common irritants, such as cigarette smoke, dust, and strong fragrances, can exacerbate coughing and make it more difficult to fall asleep. Try to eliminate these sources of irritation from your environment as much as possible.
Seek Medical Advice
Should your cough endure for a prolonged duration, intensify, or present alongside additional symptoms like fever, breathing difficulties, or chest discomfort, seeking advice from a healthcare expert is crucial. They can determine the root cause of your cough and suggest suitable treatment approaches.
Conclusion
Learning how to sleep with a dry cough can be challenging but is essential for a good night’s rest and overall health. Optimizing your sleeping environment, staying hydrated, using soothing remedies, and practicing good sleep hygiene can improve your chances of getting the rest you need despite a persistent cough. Still, always consult a healthcare provider if your symptoms worsen or persist, as they can help identify and address the underlying cause of your cough.