Got a Cold and Can’t Sleep? How to Sleep When You’re Sick - GoodRx (2024)

Are you struggling to sleep while fighting off a cold? A good night’s rest might be just what the doctor ordered, 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.

How to sleep with a cold

With some planning and preparation, 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

The best sleep position for when you have a cough and cold involves elevating your head. Elevation enlists gravity to help drain your nasal passages and relieve postnasal drip. You can also try using pillows to support your back or putting a pillow between your knees to relieve aches and pains related to your illness.

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) or Mucinex, 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.

It takes a few minutes for the effects to kick in for most of these OTC medications. So take them at least 30 minutes before bed.

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

3. Clear up your congestion

To help manage your congestion symptoms, stay hydrated and consider trying a saline spray or a humidifier.

How does sleeping with a humidifier help a cold? A humidifier loosens mucus, making it easier to tolerate and cough up. If you use a neti pot (nasal irrigation device) to aid your congestion, clean the machine and wash your hands before using it. The FDA also recommends only using sterile or distilled water in neti pots.

4. Try a natural remedy

If you don’t have an OTC cold medication handy, enlist the help of an alternative remedy. Some natural options you can try include:

• Aromatherapy

• Herbal tea

• Vicks VapoRub

• Melatonin supplements

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

5. Be mindful of your diet

Though you may want to reach for comfort foods when you have a cold, be mindful of maintaining a balanced diet. Going to bed full of fatty or greasy foods may ultimately weaken your immune response. So prioritize healthy soups and whole foods, like fruits and vegetables.

Avoid alcohol when you’re sick because it can dehydrate you and is dangerous to mix with OTC cold medications. Instead, stay hydrated by drinking plenty of water.

6. Create a comfortable sleep environment

Set up your sleep environment so it’s optimal for getting rest with a cold, and adjust your thermostat to a comfortable temperature. The CDC recommends setting your room temperature to lower than 70 degrees Fahrenheit and then using additional blankets to stay warm.

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 an 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 the body establish healthy sleep-wake cycles, which may be disrupted by your cold symptoms.

Even if you’ve been in pajamas all day, change into a new set before bedtime. Try to bathe, do your skincare 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.

• 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.