12 Ways to Get a Good Night’s Sleep with a Cold

Falling asleep can feel impossible when you’re battling a cold. A blocked nose can make breathing difficult, while coughing and body aches may keep you tossing and turning.

Still, getting solid rest is crucial for healing. Sleep helps your body recover.

Thankfully, there are several strategies to temporarily ease symptoms so you can rest. Keep reading to find out how to sleep better with a common cold.

1. Sip a warm drink

A hot, steamy beverage before bedtime can calm a sore throat and the steam may help loosen nasal congestion.

Decaf tea with honey is an excellent option. Chamomile, peppermint, and ginger teas are also soothing choices. Each may help you relax, breathe more easily, or provide mild antimicrobial benefits.

If you’d rather avoid tea, try:

• hot water with lemon and honey
• warm soup
• low-sodium broth

Try to drink your warm beverage about 60 to 90 minutes before bed. Drinking too close to lights-out can make you wake up to use the bathroom during the night.

2. Take an NSAID

If you’re achy, an over-the-counter nonsteroidal anti-inflammatory drug (NSAID) may provide relief. These medicines can ease several cold symptoms, such as headache, muscle soreness, ear pain, and fever.

Common OTC NSAIDs include:

• aspirin
• ibuprofen (Advil, Midol, Motrin)
• naproxen (Aleve)

Always read the label for the recommended dose and follow the instructions.

If you have a fever, don’t use NSAIDs for more than 3 consecutive days. For pain, avoid them for more than 10 days. See a healthcare professional if symptoms continue.

3. Use a nasal decongestant

Nasal decongestants shrink swollen tissues inside the nose, which can lower mucus production and make breathing easier—especially at night.

You can buy decongestants over the counter in forms like:

• tablets
• nasal sprays
• drops

They’re generally not advised for children under about 3 years old.

Avoid prolonged use, since long-term use can cause rebound congestion and worsen symptoms after stopping treatment.

4. Consider cough medicine

A cough from a cold can keep you awake and leave you fatigued. OTC cough remedies may offer short-term relief.

If you have thick mucus, an expectorant can loosen it so you can cough it up more easily. Mucinex and Mucinex DM are examples.

An antitussive suppresses the cough reflex and can be helpful for nighttime relief—Robitussin DM is one example.

Many cough products combine decongestants, pain relievers, and antihistamines. Because of these added ingredients — which can be harmful in excess — avoid taking other medications that contain the same components.

5. Gargle with salt water

Gargling with saline before bed may soothe a sore throat and help prevent the infection from worsening. It’s an inexpensive, natural way to reduce discomfort.

To do a saltwater gargle:

• Stir 1/4 to 1/2 teaspoon of salt into 8 ounces of warm water.
• After the salt dissolves, tilt your head back and gargle the solution at the back of your throat for as long as comfortable.
• Swish the water around your mouth, then spit it out.

6. Try a saline nasal rinse

A saline nasal rinse, or sinus flush, can decrease congestion, clear mucus and germs, and make breathing simpler, according to a 2015 study.

Nasal irrigation uses saline to flush the nostrils. Only use sterile, distilled, or previously boiled water—tap water can harbor microbes that may cause infection.

You can perform a saline rinse with a:

• neti pot
• squeeze bottle
• nasal bulb

The FDA suggests these steps:

1. Lean over a sink. Tilt your head to the side, keeping chin and forehead roughly level so the solution won’t run into your mouth.
2. Place the spout of the neti pot, squeeze bottle, or bulb into your upper nostril. Allow the saline to flow and drain from the lower nostril.
3. Repeat on the other side. Tilt your head the opposite way and rinse the other nostril.

The FDA doesn’t recommend nasal rinses for children under 2 unless advised by a pediatrician.

7. Elevate your head with pillows

Lying flat can let mucus pool in your throat, triggering coughing and interrupting sleep.

You don’t need to sleep upright—just prop your head up slightly by stacking pillows. This helps reduce mucus accumulation behind your throat.

Don’t overdo it with too many pillows, as that can cause neck strain. Two standard pillows are usually sufficient to lift your head comfortably.

8. Apply a vapor rub

Vapor rubs are topical ointments applied to the chest and neck. They commonly include:

• Eucalyptus oil. Cineole in eucalyptus can loosen thick mucus.
• Menthol. Menthol produces a cooling sensation that may make breathing feel easier.
• Camphor. Camphor can suppress cough and help thin mucus.

While these ingredients don’t cure a cold, they can make breathing and sleeping more comfortable.

Only use vapor rub on the chest and throat—not inside the nostrils, since it can be absorbed through the nasal membranes.

Vapor rubs can cause skin irritation in some people—test a small patch of skin first before broader use.

9. Run a humidifier

Dry air can irritate nasal passages and worsen symptoms. A humidifier adds moisture to the air, which may ease breathing.

Research from 2017 didn’t find strong evidence that humidifiers cure colds, but the added moisture can still make breathing feel better.

Use distilled or purified water, change the water daily, and clean the device regularly to avoid mold and bacterial growth.

10. Take a hot shower

Steam from a hot shower can thin and drain sinus mucus, easing breathing. A warm shower is also a relaxing pre-sleep ritual.

Keep the water hot but comfortable and close the bathroom door so steam accumulates.

If you like, use aromatherapy shower tablets with peppermint or eucalyptus oil—their cooling scents may help you feel less congested.

11. Avoid alcohol

Although alcohol can make you drowsy, it’s best to skip it before bed because it disrupts restorative sleep.

Alcohol is also a diuretic, interfering with the antidiuretic hormone and causing increased urination.

This can contribute to dehydration, which impairs recovery. Stay hydrated by skipping alcohol and drinking water instead.

12. Keep your bedroom cool

Bedroom temperature is a key factor for sleep quality, according to a 2012 study. This becomes even more important if you have a fever while sick.

A comfortable range is 60 to 67°F (15.6 to 19.4°C). To keep your room in this window you can:

• Set your thermostat to maintain 60–67°F while you sleep.
• Open a window or use air conditioning if it gets warmer.
• Run a fan near an open window to keep air moving.

The bottom line

Cold symptoms usually last about 7 to 10 days. During that time, congestion, coughing, or a runny nose might make restful sleep difficult.

Fortunately, you can try medications like NSAIDs, cough suppressants or expectorants, and nasal decongestants, as well as home remedies such as warm drinks, saltwater gargles, hot showers, or pillow elevation to improve sleep.

Different approaches may work better depending on your symptoms. If your cold worsens or persists beyond 3 weeks, consult a healthcare provider.