You need more rest than usual when you have a cold or the flu, but coughing and congestion can leave you tossing and turning all night. Try these simple methods you can perform on your own or with a little help from your doctor and pharmacist. You'll sleep better and strengthen your immune system.
1Adjust Your Pillow
Forget about the outdated advice to prop your head up with an extra pillow. You'll wind up with a stiff neck, and your chin will push towards your chest, resulting in blocked airways. Instead, arrange your pillows so that you elevate yourself starting at the waist. You could also try lifting the head of your bed by placing books or bricks underneath the legs.
2Take A Shower
Another remedy is to take a shower. Drain your sinuses with hot steam. Sitting near the shower is just as good as stepping inside if you want to keep your hair dry.
3Moisturize The Air
Heated indoor air can irritate your throat during the winter. Keep a pot of water simmering on the stove during waking hours. Set out bowls of water and be sure to change them each day to prevent bacteria from growing.
4Sip Water And Drink Tea
Begin hydrating from within. Aim for at least 64 ounces of water daily. You can also stock up on decaffeinated tea. Choose chamomile and other herbal blends formulated to help make you drowsy.
5Eat Some Food
A stuffy nose can interfere with your appetite. Push yourself to keep eating. In addition to preserving your strength, you're likely to sleep more on a full stomach.
6Breathe Through Your Nose
Breathe through your nose. Of course, you'll probably need to breathe through your mouth when your cold is at its peak. Still, returning to nasal breathing as soon as possible reduces further irritation to your throat.
7Try To Cough Less
Some coughs are productive when they expel mucus. On the other hand, it's worthwhile to try to suppress prolonged and dry coughing that makes your throat sore. Pause a second and check to see if you still feel like coughing.
8Go To Bed On Time
The good news is that you may be sleeping more than you think even if you feel like you lay awake all night. Lie down and think about something boring. If you must get up, leave the TV and computer off.
9You Should Meditate Regularly
Deep meditation provides many of the same benefits as sleep. Consistent practice will help you to focus your mind even when you have a fever. The next step is to find out how your doctor and pharmacist can help.
10Check Ingredients In Cold Remedies
Pick a cold medicine that treats your individual symptoms. Avoid dosing yourself with more chemicals than you need. Watch out for ingredients that may make you jittery, like pseudoephedrine and diphenhydramine.
11Wear Nasal Strips
Consider using nasal strips. Start with ones that you wear on the outside of your nose to hold your passageways open. They provide relief without any adverse side effects, and they're comfortable enough to wear in bed.
12Use A Decongestant Spray
If you require something stronger, try a nasal spray. Look for saline solutions or formulas with oxymetazoline or xylometazoline. Use sprays for only a few days at a time to avoid any rebound effect.
13See Your Doctor
Have yourself checked by a professional. If symptoms persist or become more severe, talk with your doctor. Your health team can help you to avoid any complications.
A good night's sleep will help you to feel more comfortable and recover faster. If you're like most adults, you probably catch at least one cold a year. Help your body fight off infection day and night by following the above tips.