How to Sleep With a Cold: 8 Ways to Really Get Some Rest

Are you struggling to sleep while fighting off a cold? A good night’s rest might be just what you need. But sleeping with a cold isn’t always easy. Between your cold symptoms and wanting to indulge in some unplanned naps, it can be challenging to truly get enough rest when you have a cold. 

With some planning and preparation, though, you can set yourself up to get some shut-eye when you have a cold. Here are eight proven tips on how to sleep with a cold.

1. Find the best sleeping position

Sinus congestion and postnasal drip can make getting a good night’s sleep a real challenge. A lot of this has to do with the position of your head when you sleep. Being upright is really the best sleep position when you have a cough or cold. Here’s why.

When you’re upright, gravity helps draw mucus down and out of your sinuses through the sinus ostia (small drainage openings). These openings get blocked when you lie down, making it harder for mucus to drain. As a result, mucus can collect in your sinuses. And this can make congestion worse and increase pressure inside your sinuses. Not a good recipe for quality sleep!

Gravity also plays a major role in managing your cough. When you lie flat on your back, mucus from your nose runs down the back of your throat. This is known as postnasal drip. As the fluid hits your throat and vocal cords, it creates an irritation that triggers your cough reflex, which can keep you up at night. By keeping your head elevated, you prevent that mucus from pooling where it bothers you most, reducing those late-night coughing fits.

You can make it easier for gravity to do its job by elevating your head and shoulders when you sleep. You can use several pillows to support your back and shoulders. A wedge pillow works especially well. 

Sleeping on your side is another decent option, especially if you’re congested on one side of your nose. Again, use elevation to your advantage, and sleep with your congested side up. This will make it easier for mucus to drain from that side.

2. Try over-the-counter medications

You can also try taking over-the-counter (OTC) medication to relieve your aches and pains and improve your breathing while you try to sleep with a cold.

OTC medications for colds include:

• Expectorants: Expectorants, like guaifenesin (Mucinex), help loosen mucus so it's easier to cough up.

• Nasal decongestants: A decongestant, like pseudoephedrine (Sudafed), can help to relieve a stuffy nose.

• Pain relievers: Pain relievers, like acetaminophen (Tylenol), can relieve aches and reduce fever. Nonsteroidal anti-inflammatory drugs (NSAIDs) — like ibuprofen (Advil, Motrin) or naproxen (Aleve) — can help reduce pain caused by inflammation.

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Most of these OTC medications don’t start working right away. So plan to take them about 30 minutes before bed.

Always follow the directions on a medication’s packaging, and talk to your primary care provider about whether there are any OTC options that may not be suitable for you. 

3. Clear up your congestion

There are a few things you can do to help clear up your congestion and get better sleep. Here’s how to relieve congestion from a cold:

• Use a nasal spray. Nasal sprays can help relieve inflammation in your nose. OTC options include steroids, like fluticasone (Flonase) and triamcinolone (Nasacort). You can also try a decongestant spray, like oxymetazoline (Afrin), for a few days. 

• Turn on a humidifier. Dry air can irritate your nasal passages and sinuses, especially when you have a cold. Humidifiers put more moisture in the air, which can help relieve your congestion and make it easier to sleep. 

• Try a neti pot. Research suggests that nasal irrigation can help reduce sinus congestion. A neti pot with saline solution is a common method to rinse out the sinuses. Make sure to clean it before each use and to use sterile or distilled water.

• Use a nasal strip when you sleep. Nasal strips help open the nostrils and can lessen symptoms of a stuffy nose.

4. Try a natural remedy

There are some alternative remedies that may help relieve symptoms that make it hard to sleep. Some natural options you can try include:

• Aromatherapy: Aromatherapy may help your body relax by easing anxiety and stress. Lavender oil is a popular option. 

• Caffeine-free tea: Some tea leaves, including chamomile, naturally contain apigenin, which may help improve sleep quality. There are lots of herbal teas that can be part of a relaxing bedtime routine. Just make sure to pick one without caffeine. 

• Vicks VapoRub: This is similar to aromatherapy. Vicks VapoRub is an ointment that contains several strong-smelling oils, including camphor, menthol, and eucalyptus. These oils are mild cough suppressants. So breathing them in can provide short-term relief from a cough, which may make it easier to get some sleep.

• Melatonin supplements: Melatonin is a hormone that helps regulate your sleep-wake cycle. Taking a melatonin supplement for a short period of time when you have a cold may help you sleep better. 

These options can provide soothing relief and relaxation in preparation of a restful night. 

5. Be mindful of your diet

Have you heard the myth about “feeding a cold and starving a fever”? Whether you have a cold, fever, or other illness, it’s important to continue eating. But that can be tough, since you may lose your appetite when you have a cold. Do your best to prioritize nutrient-dense foods that can also keep you hydrated.

Some of the best foods to eat when you have a cold include: 

• Chicken soup

• Leafy greens 

• Citrus fruits

• Berries 

• Oatmeal

There are also foods (and drinks) that you’ll want to avoid when you have a cold and want to get quality sleep. Do your best to avoid: 

• Alcohol 

• Caffeine

• Sugary foods and drinks 

• Fried and greasy foods

6. Create a comfortable sleep environment

When you have a cold, it’s especially important to optimize your sleep environment for quality sleep. Here are some tips for creating ideal sleep conditions: 

• Keep your room dark. A dark environment helps tell your body and mind that it’s time to wind down. Turn off the lights and close the curtains. 

• Keep your room cool. The temperature of your room makes a difference when it comes to quality sleep. In general, cooler temperatures are better for sleep. Most people sleep best when their room is between 60°F and 67°F. No thermostat? No problem. Cool down your room by removing blankets, opening windows, or using a fan on hot days.

7. Make sure you’re sleepy

It’s tempting to stay in bed all day when you’re sick, and you certainly will need more rest than usual. But try to avoid napping within a few hours of bedtime, and rest somewhere outside your bedroom until it’s time to go to sleep.

Try performing a calming activity — like reading a book, journaling, or taking a hot shower — about an hour before bed to help you get tired. 

8. Maintain your bedtime routine

Do as much of your usual bedtime routine as you feel physically able to do when you have a cold. Nightly routines are an essential part of sleep hygiene. They help your body establish healthy sleep-wake cycles, which may be disrupted by your cold symptoms. 

Try to bathe, do your skin care routine, and brush your teeth. Reinforcing these habits may help you drift off to sleep sooner when you have a cold.

Why can’t I sleep when I’m sick?

There are a few key reasons you may have trouble sleeping when you’re sick, including:

• Heightened immune system at night: An increased immune response may make you wake up more throughout the night or experience lower-quality sleep. 

• Congestion: Congestion is worse when lying down. So, this bothersome symptom may keep you awake at night. Having blocked nasal passages also means you might be forced to breathe through your mouth, which can cause temporary snoring.

• Cough from postnasal drip: When you lie flat, mucus can drain down your throat, triggering your cough reflex and making it difficult to find continuous, restful sleep.

• Temperature dysregulation: Having a fever due to an illness can cause excessive sweating, making it uncomfortable to sleep. 

• Strange dreams: Many people report having strange or vivid dreams when they’re sick, which can be disturbing and cause you to wake up during the night.

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Written by:

Payton Sy, BSN, RN

Payton Sy, BSN, RN, is a registered nurse with experience in women's health, primary care, and health insurance utilization management. She also worked in senior health as a certified nursing assistant before going to nursing school.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Farzon A. Nahvi, MD

Farzon Nahvi, MD, is an emergency medicine physician and author of “Code Gray: Death, Life, and Uncertainty in the ER.” He works at Concord Hospital in Concord, New Hampshire, and teaches at the Geisel School of Medicine at Dartmouth.

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