Take extra care to stay hydrated if you are also experiencing a fever, diarrhea, or vomiting, since these all dehydrate your body. It’s best to spread out your water consumption throughout the day rather than to have 1 or 2 big glasses of water right before bed—otherwise you’ll probably have to get up to use the bathroom! Drink warm or hot water to help hydrate your body and loosen up the mucus in your lungs for a speedier recovery.
A warm bath or shower can also be a calming ritual that helps prepare your body for rest. Try making it part of your nightly routine that tells your body it’s time to sleep! But if you have Asthma steam can make a cough worse!
A nice cup of tea can also be mentally calming before bedtime. Honey coats and soothes your breathing passages, and has antibacterial properties that may be beneficial as well. [2] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
For most people, a relative humidity level of about 50% is ideal for sleeping. So, you’re more likely to need a humidifier on a winter night than a sticky summer evening. [3] X Research source Make sure you clean your humidifier properly and regularly to prevent bacteria buildup. Otherwise, it may cause a cough (and illness) instead of helping with it!
Stack the pillows so that your neck and upper body are supported as well, instead of leaving your neck bent at an awkward angle. Otherwise, you’ll end up with a stiff neck and a cough, which isn’t a fun combination!
For most people, the ideal temperature for sleeping is 60–65 °F (16–18 °C). [4] X Research source
You should avoid caffeine and vigorous exercise for several hours before bedtime, and cut off “screen time”—watching TV, checking your phone, using your laptop, etc. —at least an hour before bedtime.
Coughing can interrupt your deep breathing and make it hard to maintain your focus. Do your best to ignore the coughing and maintain your relaxation. If you’re still awake after 15-30 minutes, move on to another method–namely, getting up briefly and trying over again. Try following a guided sleep meditation to get into a relaxing mindset.
Give yourself about 30 minutes to fall asleep. If you still can’t, repeat the process of getting up briefly and trying again. Eventually, your body will give in and you’ll head off to dreamland!
Honey coats and soothes irritated breathing passages, and it has potentially beneficial antibacterial properties. Honey appears to be particularly useful for kids age 1-5, who should not be given cough-suppressing medications. Children under age 1 should not be given honey, however, due to the risk of botulism. You can also try sucking on a cough drop right before you sleep for similar effects.
There are 2 main types of over-the-counter cough medications: antitussives (cough suppressants), such as dextromethorphan (Robitussin, for example); and expectorants (to help clear mucus), such as guaifenesin (Mucinex, for example). [7] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source Many medications have a combination of active ingredients that include cough suppressants, antitussives, fever reducers, and painkillers. Look for a medication that fully encompasses the symptoms you’re feeling. Over-the-counter medications aren’t safe for everyone. People with high blood pressure, for example, must be careful when choosing cold medicines and should avoid oral decongestants that contain phenylephrine. It’s never a bad idea to consult your doctor or pharmacist before choosing or using medication. Take the medication exactly as directed on the package, or by your doctor.
People with sleep apnea can have episodes in which they stop breathing for brief periods during sleep. This condition can be fatal if left untreated, but treatments like using a CPAP mask while sleeping can be very effective. Using a CPAP mask also tends to suppress nighttime coughing that’s connected to sleep apnea. [9] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Your doctor may advise that you undergo a sleep study as part of your testing for sleep apnea.
In some cases, the combination of a mucus-heavy cough at night and a fear of sleeping can indicate a condition like whooping cough that may be missed otherwise.
