You don't want to keep turning and tossing and turning when you want to sleep through the night. Unfortunately, the combination of medication and nasal congestion might make you do this. However, when you have a cold, there are some changes you can make so that you sleep better at night and your body can get rid of the cold virus more quickly.
Step
Part 1 of 3: Taking Drugs
Step 1. Use a decongestant in the form of a nasal spray
Decongestants help clear blockages in the airways, making it easier for you to fall asleep. As an added bonus, nasal sprays only work on the nose so they don't cause restlessness or insomnia like oral medications do.
- Don't take oral medications like Benadryl and pseudoephedrine after 6 p.m. until you know how your body is responding to them. For example, pseudoephedrine can cause restlessness and insomnia. However, if you know that Benadryl makes you sleepy, take it at night to get a good night's sleep.
- Antihistamines such as Benadryl are not always effective in treating the common cold, although they can be helpful if the patient has allergies as well as a cold. Some experts recommend antihistamines such as brompheniramine and chlorpheniramine as drugs that are more effective at treating colds.
- Decongestants in the form of nasal sprays should only be used for 2 days because excessive use can increase inflammation in the mucous membranes. Once you know which nasal decongestant is making you sleepy, or at least not staying up all night, switch to pills.
Step 2. Try a nose patch
Nasal tape removes blockage in the airways so you can breathe more easily throughout the night.
Step 3. Take pain medication
Acetaminophen is effective in reducing body temperature, if a low-grade fever occurs, as well as reducing pain from a sore throat or sinus congestion. This increased comfort makes it easier for you to rest.
- Before starting to take acetaminophen, read the labels of any other cold medicine you are taking to see if it already contains acetaminophen. Taking too much acetaminophen can damage the liver. You may not even realize you're taking acetaminophen if you don't read the label on the medicine you're taking.
- You may be tempted to take Tylenol PM when you have a cold. However, Tylenol PM contains diphenhydramine, which is a chemical that is also contained in Benadryl. As explained above, it is better not to take Benadryl at night until the body's response to the drug is known. Also, if taking Tylenol PM, be sure not to take a double dose, which can happen if Tylenol PM is taken with other medications that also contain diphenhydramine or an antihistamine.
Step 4. Take cough syrup
If you have a dry cough, which is sometimes accompanied by a cold, you can take cough syrup with a cough suppressant, such as dextromethorphan.
- If you have a cough with phlegm, which means there is mucus/phlegm when you cough, consult your doctor, especially if it causes difficulty sleeping.
- Cold medicine and cough syrup, such as Nyquil, combine some of the above chemicals. For example, Vick's Cold and Flu Nighttime Relief Liquid (Vick's brand of cold and flu over night syrup) contains a cough suppressant, acetaminophen, and an antihistamine. Therefore, read the label of each drug so as not to take double doses of certain chemicals. Also, be sure to know your body's response to the medication before starting to take it at night so you don't have trouble sleeping.
Part 2 of 3: Using Home Remedies
Step 1. Take a shower before going to bed and take a few deep breaths
Hot water relaxes the muscles. In addition, the hot steam from the bath water loosens the blockage in the sinuses so that mucus can drain out and you don't have to keep your nose snorted all night.
Step 2. Eat chicken soup or drink hot liquid
The steam from the hot soup has the same effect as taking a warm bath, clearing blocked airways. In fact, your mother may have been right to provide you with chicken soup for dinner when you were sick because several studies have proven that chicken soup is more effective at removing blockages in the nasal passages than hot water alone. In addition, drinking fluids and eating soups keep the body hydrated, thereby helping to clear congestion in the nasal passages.
- Do not consume caffeinated drinks before bed because it can cause insomnia.
- Drinking certain teas, such as chamomile, can also relax the body, making it easier for you to fall asleep.
Step 3. Try a physiological saline (saline) spray
Physiological saline solution can help clear sinus congestion. A neti pot (neti pot) can be used to pour saline solution into the nostrils. Or, use a physiological saline solution in the form of a nasal spray, which can be purchased at the pharmacy, to spray the saline solution into your nose.
If making your own physiological saline, be sure to use sterile/distilled water to prevent infection. The solution can also be boiled on its own
Step 4. Use menthol in the form of a gel
Applying a gel containing menthol on your chest may not clear your airways, but it can make it easier for you to breathe because the gel has a cooling effect.
Step 5. Gargle with salt water
Salt water can temporarily relieve a sore throat so you can fall asleep faster. Just dissolve 1/4-1/8 tsp salt in water, then gargle for 30 seconds to 1 minute. Don't get swallowed.
Part 3 of 3: Organizing the Bedroom
Step 1. Elevate the bed at the head with a wedge-shaped pillow
Make the surface slightly uphill with a pillow so that the upper half of the body is supported about 15 cm high. Because this position reduces blood flow to the head, it reduces inflammation in the airways so you can breathe better. This method can also help relieve sinus pressure.
Step 2. Use a humidifier
A humidifier can relieve congestion caused by a cold. The humidity in the house should be 30-50%. If it's drier or less than 30%, use a humidifier in the bedroom to increase humidity.
- To measure the humidity in your home, use a hygrometer, which can be purchased at a hardware store. Some humidifiers have a hygrometer so they can also be used to measure humidity.
- Keep the humidifier clean to function optimally. Use distilled water and change it frequently. You should also regularly replace the filter with a new one. Also, clean the humidifier twice a week. Dirty humidifiers increase the number of bacteria in the air.
Step 3. Turn off all the light
That is, make sure all light sources are turned off in various ways, from using dark window blinds to covering the alarm clock. Light triggers the brain to wake up and stay awake. So turning off all light sources can help you sleep.
Step 4. Set the bedroom temperature to be comfortable
Make sure the room is not too hot or cold because it can cause restless sleep or even awakening. Some experts recommend a temperature of 20-22 degrees Celsius as a good room temperature for sleeping. When you have a cold, make the bedroom temperature warmer, but not too hot.
Step 5. Use essential oils
Essential oils, such as lavender and chamomile, relax the body. Put a few drops of essential oil into a spray bottle filled with water, then spray it on your pillow before going to bed.
Tips
- Take decongestant drugs that cause sleepiness at night, instead of morning/afternoon.
- Bring extra blankets as colds can cause a low-grade fever.
- Keep a glass of water at your bedside to clear your throat in case you wake up coughing.
- Keep a bucket near you if you feel like throwing up.
- Mint or mint gum can help clear a stuffy nose. But make sure you don't fall asleep while sucking the mint so you don't choke.
Related article
- How to Prevent Colds or Flu
- How to Sleep Better
