Coughing at night can annoy your partner and make it difficult for you to sleep through the night. Some symptoms of coughing at night can be a sign of respiratory problems, such as flu, bronchitis, whooping cough, or pneumonia. If your cough doesn't improve at night after about a week, see your doctor. Most coughs at night are symptoms of allergies or airway obstruction, and can improve with proper treatment.
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Method 1 of 3: Adjusting Your Sleep Habits
Step 1. Sleep on a certain incline
Prepare pillows to support you before bed, and try to use more than one pillow. This will prevent all the fluid that passes through your nose and the mucus you swallow throughout the day from returning to your throat when you lie down at night.
- You can also place a block of wood under the head of your bed to raise it 10 cm high. This angle will help lower your stomach acid so it doesn't irritate your throat.
- If possible, avoid sleeping on your back as this position can interfere with your breathing at night and cause you to cough.
- Sleeping with pillows stacked by increasing the number of pillows is the best way to cure cough from congestive heart failure (CHF) at night. Water will collect in the lower lung fields and will not affect breathing.
Step 2. Take a hot shower or warm bath before going to bed
Dry airways can make your cough worse at night. So steam yourself in a hot shower and soak up the moisture before bed.
If you have asthma, steam can actually make your cough worse. Do not try this treatment if you have asthma
Step 3. Avoid sleeping under a fan, heater, or air conditioner
Cold air blowing against your face at night will only make your cough worse. Move your bed so it's not directly under the air conditioner or heater. If you turn on the fan in your room at night, move it to the side of the room opposite your bed.
Step 4. Place a humidifier in your room
A humidifier can keep the air in your room moist, and not dry. This moisture will help keep your airways moist so they are less prone to coughing.
Keep humidity levels between 40% and 50%, as dust mites and mold thrive in humid air. To measure the humidity in your room, buy a hygrometer at your local home supply store
Step 5. Wash your bedding at least once a week
If you have a persistent cough at night, and are prone to allergies, keep your bedding clean. Dust mites, which are small animals that feed on dead skin cells, can live in bedding and are allergy triggers. If you have allergies or asthma, you may be at risk for dust mites. Be sure to wash the sheets and try using a blanket to cover the bed.
- Wash all your bedding, from sheets and pillowcases, to mattress covers in hot water once a week.
- You can also wrap your mattress in plastic to keep out mites, and keep it clean.
Step 6. Have a glass of water on the table next to your bed
That way, if you wake up at night coughing, you can clear your throat by drinking plenty of water.
Step 7. Try to breathe through your nose while you sleep
Before going to bed, remember the saying: "Nose to breathe, mouth to eat." Train yourself to breathe through your nose while sleeping by practicing nasal breathing. This will reduce the pressure on your throat, and ultimately reduce coughing at night.
- Sit up straight in a comfortable position.
- Relax your upper body and cover your mouth. Place your tongue behind your back teeth, away from the top of your mouth.
- Place your hands on your diaphragm, or on your lower abdomen. You should try to breathe from your diaphragm, and not from your chest. Breathing from the diaphragm is important because it helps the lungs in gas exchange and massages your liver, stomach, and intestines, thereby flushing out toxins from these organs. Breathing like this can also relax your upper body.
- Take a deep breath with your nose, and inhale for 2-3 seconds.
- Exhale through your nose for 3-4 seconds. Stop for 2 - 3 seconds, and continue to inhale through your nose again.
- Practice breathing like this through your nose several times. Extending your inhalation and exhalation will help your body get used to breathing through your nose, and not through your mouth.
Method 2 of 3: Using Professional Medicine
Step 1. Take an over-the-counter cough medicine
Over-the-counter cough medicines can help in two ways:
- Expectorants, such as Mucinex DM, which help loosen phlegm and mucus in your throat and airways.
- Cough suppressants, such as Delsym, which inhibit your body's cough reflex and reduce the body's urge to cough.
- You can also take regular cough syrup, or rub Vick's Vapor Rub on your chest before going to bed. Both are known to reduce coughing at night.
- Read the label on the medicine package before you use it. Ask your pharmacist if you are not sure which cough medicine is right for your type of cough.
Step 2. Use cough syrup lozenges
Some cough lozenges contain a numbing active ingredient, such as benzocaine, which can help soothe a cough long enough to help you sleep.
Step 3. Talk to your doctor if your cough doesn't go away after 7 days
If your nighttime cough gets worse after a few treatments, or after 7 days, see your doctor. Coughing at night can be a symptom of other illnesses such as the flu, or infections such as bronchitis, whooping cough, and pneumonia. If you have a high fever and a chronic nighttime cough, see your doctor as soon as possible.
- Evaluation of chronic cough will begin with a thorough history and physical examination. The doctor may want to take an X-ray of the chest to check for any underlying pathology. Other tests for GERD and asthma may also be needed.
- Depending on your diagnosis, your doctor may prescribe a decongestant, or a more serious treatment. If you already have a serious health problem that causes you to cough at night, such as asthma or the flu, talk to your doctor about the medicines you take to treat these symptoms.
- Some types of cough, especially if it is persistent and chronic, can be a symptom of more serious illnesses, such as heart disease and lung cancer. However, this disease is also usually accompanied by more obvious symptoms, such as coughing up blood or a history of heart problems.
Method 3 of 3: Using Natural Remedies
Step 1. Drink a tablespoon of honey before going to bed
Honey is a useful natural remedy for an irritated throat, as it coats and soothes the mucous membranes in your throat. Honey also has antibacterial properties from enzymes provided by bees. So if your cough is caused by a bacterial disease, honey can help fight off those bad bacteria.
- Drink 1 tablespoon of organic raw honey 1-3 times a day and before going to bed. You can also dissolve honey in a cup of hot water with lemon and drink it before bed.
- For children, give 1 teaspoon of honey 1-3 times a day and before bed.
- You should not give honey to children under the age of 2 because of the risk of botulism, a bacterial infection.
Step 2. Drink licorice root tea
Licorice root is a natural decongestant. This root can soothe the airways, loosen phlegm in the throat, and soothe inflammation in your throat.
- Look for dried licorice root at your local health food store. You can also buy licorice root in tea bags in the tea section of most supermarkets.
- Steep licorice root in hot water for 10-15 minutes, or according to the instructions on the tea package. Cover the tea while it is brewing to trap the steam and oil that the tea releases. Drink tea 1-2 times a day and before going to bed.
- If you take steroids or have problems with your kidneys, do not take licorice root.
Step 3. Gargle with salt water
Salt water can relieve discomfort in the throat and clear phlegm. If you have a stuffy throat and cough, gargling with salt water can help get rid of the mucus in your throat.
- Mix 1 teaspoon of salt in 250 ml of warm water until dissolved.
- Gargle with salt water for 15 seconds, being careful not to swallow it.
- Drain the water in the sink and rinse your mouth with the remaining salt water.
- Rinse your mouth with plain water after gargling.
Step 4. Steam your face with water and natural oils
Steam is a great way for you to absorb moisture through your nasal passages and prevent a dry cough. Adding essential oils like tea tree and eucalyptus oil can also provide you with antiviral, antibacterial, and anti-inflammatory benefits.
- Bring enough water to a boil to fill a medium heatproof bowl. Pour water into a bowl and let it cool for 30-60 seconds.
- Add three drops of tea tree oil and 1-2 drops of eucalyptus oil to a bowl of water. Stir quickly to release the steam.
- Place your head over the bowl and try to get it as close to the steam as possible. But don't get too close, because the steam can hurt your skin. Place a clean towel over your head, like a tent, to trap steam. Inhale deeply for 5-10 minutes. Try to do a steam treatment with essential oils 2-3 times a day.
- You can also rub essential oils on your or your child's chest to prevent coughing at night. Always dilute essential oils with olive oil before applying them to your skin, as essential oils should never be applied directly to the skin. The essential oil you rub into your chest will work much like Vick's Vapor Rub but free of chemicals, and completely natural. For children under the age of 10, check the label on the essential oil package for warnings or safety notes.
