Tips for Better Sleep When Nursing a Cold

Did you know that on average, it takes between 7 to 10 days for the common cold to clear up? Though colds do not generally result in serious health problems like pneumonia or bacterial infections, going through one can be quite an unpleasant experience for many people. Besides drinking a lot of water, sleeping is one of the best ways to help your body recover from the common cold. However, good shut-eye is usually rare when you are not feeling well. As a top-rated mattress store in Alpharetta, we understand the struggle, and we would like to share a few tips for resting better when you have a cold. 

Ways to Sleep with a Cold 

Take a Hot Shower before Bed 

It is incredibly unpleasant trying to sleep while your nose acting like a running faucet. A great way to clear out your nose before bedtime is to take a steamy shower. Not only does a hot shower help open up your sinuses but it also loosens the mucus inside your nose. If you feel fatigued and it is hard for you to stand throughout the whole shower, close the bathroom door and simply sit in the room to experience a sauna-like experience while easing your nasal congestion. If possible, add in a few drops of peppermint or eucalyptus essential oil to keep your body relaxed and well-prepared for a good night’s sleep. 

Have a Hot Beverage 

It cannot be emphasized enough how important it is to stay hydrated when you have a cold. Besides the minimum eight 8-ounce glasses of water a day, adding a hot beverage to your nighttime routine can work wonders for the body. Hot drinks provide almost immediate and sustained relief to cold symptoms like runny nose, cough, and sneezing. Your sore throat will also be soothed, which would make it so much easier for you to fall asleep. Below are some hot drink suggestions that you may want to try when experiencing a cold: 

• Ginger tea 
• Chamomile tea 
• Warm water with lemon 
• Peppermint tea 
• Echinacea tea 

With whatever beverage option that you may have, make sure to stay away from alcohol and caffeine as they can make your symptoms worse. In addition, enjoy your drink 30 to 45 minutes before bed to avoid going to the bathroom during your sleep and trying to fall asleep again afterward. 

Improve Your Sleep Environment 

When you are coping with the common cold, chances are you will be spending a lot of time in the bedroom as you need to get as much rest as possible to recover. Therefore, it is important that you create an optimal environment for sleep by making a few changes to your bedroom space. 

First of all, invest in a humidifier or a vaporizer to combat the dry air in the winter months, which are considered to be the common cold season. The steam from these gadgets helps loosen up your nasal passage and keep your throat from getting dry. By adding moisture to the air, you are helping yourself to breathe easier and preventing the spread of germs and viruses. However, it is crucial that you regularly disinfect your humidifier and monitor the humidity level in your room to avoid worsening your cold symptoms. 

Secondly, wash your linen. It is recommended that you wash your sheets, pillowcases, and blankets weekly in water that is at least 130°F. Hot water can kill germs and bacteria. As a top mattress store in Alpharetta, we recommend you to use cotton sheets and pillowcases when you have a cold as cotton sheets are easy to disinfect in hot water. Overall, not only does clean linen contribute to creating a perfect sleeping environment but it also helps speed up your recovery from the cold. 

Lastly, pay attention to the temperature in your bedroom. When experiencing a cold, while it might be tempting to crank up the heat and keep yourself warm and toasty underneath the covers, it is recommended that you sleep in a cool room (around 60-68 degrees.) A cool room helps reduce the chance of you getting sweaty and waking up in the middle of the night.  

Try Nasal Irrigation with Saline  

There are many great benefits that come with nasal irrigation, including mucus removal, nasal passage clearing, and sinus infection prevention. When done properly, a saline rinse can make you feel like you are able to breathe freely again after long days of fighting the common cold. Follow the steps below for the best results: 

• Stand with your head over the sink and tilt your head at a 45-degree angle 
• Gently place the tip of your squeeze bottle or your neti pot up against your nostril and slowly squeeze the saline solution up your nostril 
• Patiently wait for the solution to go through your nasal passages and drain out of your other nostril 
• Blow out your nose to get all the saline residue out and repeat the steps above 

Throughout the whole process, make sure to keep your mouth open and breathe through it. If the saline solution gets down to your throat, spit it out. Sinus rinses can be done every night before bedtime to clear your stuffy nose and help you fall asleep easier. 

Fred’s Beds – Your Number One Mattress Store in Alpharetta  

At Fred’s Bed, we understand how important a good night’s sleep is, especially when you are suffering from the common cold. From hypoallergenic bamboo sheets to jersey mattress protectors, we have just the things you need to ease your cold symptoms and help you get through this allergy season well-rested. With more than 15 years in business, we are committed to providing our customers with the best products. Count on us to take care of your sleeping needs and you will not be disappointed. 

Due to the coronavirus outbreak, our store is closed and available only by appointment. If you have any inquiries, please email us at mike@freds-beds.com or contact us at (770) 999-9576. Please also stay tuned to our website and Facebook page for further updates.