How to sleep well with a stuffy nose and night cough: 6 tips for sleeping better when sick

When suffering from a cold or respiratory infection, many people feel tired but still toss and turn all night due to fever, coughing, or a stuffy nose. According to the Sleep Foundation, adults need about 7–9 hours of sleep per night for their bodies to recover, while research shows that quality sleep helps the immune system function more effectively and shortens recovery time after illness.

If you are looking for ways to sleep well when sick, tips for sleeping easily when you have a stuffy nose, or ways to treat insomnia when you have a cold, this article will guide you through simple yet effective solutions to reduce discomfort before bedtime, improve sleep quality, and help your body recover quickly. Tiptory also shares important notes on sleep environment, symptom reduction, and proper medication use to help you get a more complete night's rest.

How to sleep well when sick

Elevate your head to reduce coughing and stuffy nose

• If you are coughing or have a runny nose, elevate your head with 1–2 pillows to help clear your airways, reducing the feeling of nasal congestion while sleeping.
• Prefer sleeping on your side instead of on your back as this position helps nasal discharge drain more easily, reduces nighttime coughing, and helps you sleep easily with a stuffy nose.
• Keep your bedroom cool and at an appropriate humidity level to reduce respiratory irritation and improve sleep quality when you have a cold.

Reduce fever properly before going to bed

• If your fever is 39°C (102.2°F) or higher, or if the fever makes you tired and unable to sleep, you can use fever-reducing medication as directed by your doctor or as instructed on the medication label.
• Commonly used active ingredients include paracetamol (acetaminophen) or ibuprofen. Aspirin should only be used for adults with appropriate indications and should not be used for children due to the risk of Reye's syndrome.
• Do not arbitrarily combine multiple fever-reducing medications or exceed the recommended dose. If the fever lasts for more than 2–3 days or unusual symptoms appear, see a doctor for assessment.

Drink warm beverages to soothe your throat

• A cup of caffeine-free herbal tea with lemon and honey can help soothe a sore throat, reduce cough-inducing irritation, and help treat insomnia when you have a cold.
• Warm drinks also help keep the throat mucous membranes moist, reduce dryness and irritation, and create a relaxing feeling before sleep.
• Honey should not be given to children under 1 year old due to the risk of botulism poisoning. If you have diabetes or need to control your blood sugar, consider the amount of honey used or consult your doctor.

Part 1: How to reduce fatigue and discomfort before sleep

Tip 1: Reduce fever properly to sleep easily

Understand the role of fever before reducing it

• Fever is the body's natural response to help the immune system fight off viruses and bacteria. Therefore, if an adult has only a mild fever below 39°C (102.2°F) and is still alert, you often don't need to try to reduce the fever immediately.
• Instead, get enough rest, drink plenty of fluids, and monitor your body temperature. This is also one of the ways to support sleeping well when sick and help the body recover more effectively.

Use fever-reducing medication for high fever

• If your body temperature is 39°C (102.2°F) or higher, or the fever makes you uncomfortable, achy, and unable to sleep, you can use fever-reducing medication as directed by your doctor or as indicated on the package.
• Commonly recommended active ingredients for adults include paracetamol (acetaminophen) or ibuprofen. Aspirin should only be used for adults when there are no contraindications and should not be used for children due to the risk of Reye's syndrome.
• If the fever is 39.4°C (102.9°F) or higher, lasts for more than 3 days, or is accompanied by difficulty breathing, drowsiness, seizures, or severe headache, go to a medical facility for early examination.

Cool down the body with a mild fever

• When you have a mild fever, wear loose, thin, and sweat-absorbing clothing to help your body dissipate heat more easily.
• Only use a thin blanket or a sheet if you feel hot. Adjust the room temperature to be cool and airy to help you sleep easier when you have a fever.
• Avoid wearing too many layers of clothing or thick blankets as this can cause your body temperature to continue to rise.

Apply cool compresses correctly before sleep

• You can use a clean cloth soaked in cool water, wring it out, and place it on your forehead or neck for a short time to reduce the feeling of heat and help treat insomnia when you have a cold.
• Some people also feel more comfortable after washing their hair with warm water and drying it before sleeping. However, do not leave your hair or body damp for too long as this can cause chills and make you more uncomfortable.
• Do not apply ice water or take a cold shower as the sudden change in temperature can cause your body to shiver and increase discomfort.

Tip 2: Reduce coughing to sleep better

Elevate your head and choose a suitable sleeping position

• If you cough a lot at night, elevate your head and shoulders with 1–2 pillows to clear your airways, helping to reduce the irritating sensation that causes coughing.
• Sleeping on your side is a position recommended by many experts because it helps limit the accumulation of secretions in the respiratory tract, thereby supporting sleeping well when sick and reducing coughing fits during sleep.
• Avoid lying completely flat if you have a persistent cough or post-nasal drip.

Soothe your throat with honey

• Drinking a cup of warm herbal tea mixed with honey or taking about 1 teaspoon of honey before bedtime can help soothe your throat, reduce cough-inducing irritation, and help treat insomnia when you have a cold.
• Many studies have shown that honey can help reduce the frequency and severity of coughing in adults and children over 1 year old.
• Do not use honey for children under 12 months of age due to the risk of botulism poisoning.

Use expectorants if you have a productive cough

• If you have a lot of phlegm with your cough, you can use expectorants or medications that help thin secretions as directed by your doctor or pharmacist.
• It's best to take medication about 1 hour before bedtime so that phlegm can be expelled more effectively, helping to clear airways and making it easier to sleep easily with a stuffy nose.
• At the same time, drink enough water throughout the day to help thin phlegm and reduce the feeling of throat irritation.

Use cough suppressants or topical rubs when needed

• If a persistent dry cough keeps waking you up, consider using cough suppressants as directed by a healthcare professional.
• Some topical rubs containing menthol or camphor can create a sensation of clear airways and make you feel more comfortable before sleep. Only apply topically as directed by the manufacturer and avoid applying to broken skin or mucous membranes.
• If your cough lasts for more than 3 weeks, is accompanied by high fever, difficulty breathing, chest pain, or coughing up blood, see a medical facility for timely diagnosis and treatment.

Tip 3: Reduce body aches before sleep

Use pain relievers correctly

• Body aches due to colds, infections, or other medical conditions can cause you to toss and turn and have difficulty falling asleep. To improve sleeping well when sick, you can consider using over-the-counter pain relievers as directed by your doctor, pharmacist, or the information on the medication label.
• Paracetamol (acetaminophen) or ibuprofen are commonly used active ingredients to relieve pain and reduce fever in adults when there are no contraindications.
• It's best to take medication about 30 minutes before bedtime so that it has time to take effect, helping to relieve pain and support treating insomnia when you have a cold.
• Do not arbitrarily exceed the dose or combine multiple medications with the same active ingredient to avoid the risk of liver, kidney damage, or other side effects.

Apply warm compresses to relax muscles

• If your body is still aching after taking medication or you don't need medication, apply a warm compress to the painful area with a hot pack or a warm water bottle wrapped in a towel.
• Warmth helps increase local blood circulation, relax muscles, and reduce stiffness, thereby making your body feel more comfortable before sleep.
• Use only moderate heat to avoid skin burns, especially in the elderly or those with reduced skin sensation.

Use heating pads safely

• If using an electric heating pad, choose one with an automatic shut-off function after a certain period to limit the risk of overheating.
• Do not lie directly on the heating pad or leave it on continuously throughout the night if the device does not have an automatic shut-off feature.
• When combining pain relief, warmth, and adequate rest, you will improve your sleep quality and help your body recover faster when sick.

Tip 4: Soothe a sore throat before sleep

Drink warm beverages to relieve sore throat

• Before going to bed, drink a warm cup of herbal tea mixed with lemon and honey to soothe the throat mucous membranes, reduce irritation, and help you sleep well when sick.
• You can choose chamomile tea, ginger tea, or simply warm water steeped with a few lemon slices, then add 1–2 teaspoons of honey.
• Avoid caffeinated teas in the evening as they can make it harder for you to sleep. Note that honey should not be given to children under 12 months old.

Relieve sore throat with medication when needed

• If a sore throat makes it difficult to swallow or causes insomnia, you can use pain relievers like paracetamol or ibuprofen as directed by your doctor, pharmacist, or the information on the medication label.
• It's best to take medication about 30 minutes before bed so that it takes effect, helping to relieve pain and support treating insomnia when you have a cold.
• For severe sore throats, consider using sprays or lozenges containing a local anesthetic as directed by a healthcare professional to reduce throat irritation before going to sleep.

Keep your throat moist

• Place a cup or bottle of water next to your bed to easily drink when you wake up in the middle of the night. Taking small sips helps keep the throat mucous membranes moist, reduces dryness and irritation, and limits nighttime coughing fits.
• Staying hydrated throughout the day also helps thin secretions and supports the recovery process when you have a cold.

Create a relaxing feeling to fall asleep easily

• If a sore throat makes you uncomfortable, apply a warm compress to your neck with a hot pack or warm towel for about 10–15 minutes before bed to help relax your neck muscles.
• Combined with a quiet sleeping environment, soft lighting, and a comfortable room temperature, this will help you sleep easily with a stuffy nose and sore throat, thereby improving sleep quality when you are sick.

Tip 5: Reduce nausea to sleep well

Control uncomfortable symptoms before sleep

• Nausea, bloating, abdominal distension, vomiting, or diarrhea can cause you to toss and turn and interrupt your sleep. If these symptoms significantly affect your rest, use appropriate medication as directed by your doctor, pharmacist, or the information on the medication label.
• Do not arbitrarily combine multiple digestive medications without understanding their ingredients or indications.
• If you experience severe vomiting, prolonged diarrhea, severe abdominal pain, or signs of dehydration, go to a medical facility for examination.

Drink ginger tea to reduce nausea

• Ginger is a natural ingredient that has been shown by many studies to help reduce nausea and aid digestion.
• You can slice a few pieces of fresh ginger, add a few lemon slices to a cup of hot water, steep for about 5 minutes, then add a little honey before drinking.
• Taking small sips before bedtime will help soothe your stomach, reduce discomfort, and support sleeping well when sick. Avoid using too much if you have acid reflux or a contraindication to ginger.

Apply warm compresses to relieve abdominal cramps

• Applying a warm compress to your abdomen with a hot pack or a warm water bottle wrapped in a towel for about 15–20 minutes can help relax abdominal muscles, reduce bloating and cramping.
• Warmth also helps the body relax, creating favorable conditions for sleep, especially when you are looking to treat insomnia when you have a cold accompanied by digestive problems.
• Use only moderate temperatures to avoid skin burns and do not apply directly to damaged skin.

Choose a comfortable sleeping position

• Lie on your side or curl up if this position makes you feel more comfortable. A body pillow or a pillow under your knees can also help reduce pressure on your abdomen.
• If you have a history of gastroesophageal reflux disease, elevate your head by about 10–15 cm to limit acid reflux during sleep.
• Combining an appropriate sleeping position with staying hydrated and eating a light meal before taking medication will help improve sleeping easily with a stuffy nose or accompanying cold symptoms, thereby enhancing sleep quality.

Tip 6: Reduce stuffy nose before sleep

Elevate your head to clear airways

• If you have a stuffy nose or runny nose, elevate your head with 1–2 pillows to help nasal discharge drain more easily, reducing the feeling of congestion when lying down.
• This position helps clear sinuses, improves breathing, and is one of the easy ways to sleep with a stuffy nose recommended by many experts.
• Avoid lying completely flat as secretions can accumulate more, causing you to wake up in the middle of the night.

Rinse your nose with saline before sleep

• Before going to bed, rinse your nose with a nasal rinse bottle or saline spray to clear mucus, dirt, and irritants.
• After rinsing your nose, gently blow your nose to remove any remaining secretions, helping to clear your airways and supporting sleeping well when sick.
• Always use sterile water, distilled water, or boiled and cooled water when preparing nasal rinse solution to ensure safety.

Use nasal decongestants as directed

• If you have severe nasal congestion or a runny nose, you can use cold medication or nasal decongestants as prescribed by your doctor, pharmacist, or as directed on the package.
• Keep tissues handy by your bed for convenience if you need to blow your nose during the night.
• Do not overuse nasal vasoconstrictor sprays for more than 3 consecutive days as this can cause rebound congestion and prolong symptoms.

Keep lips and airways from drying out

• When forced to breathe through your mouth due to nasal congestion, apply a layer of lip balm or Vaseline to your lips before sleeping to prevent dryness and chapping.
• You can use a humidifier or place a small bowl of water in the room if the air is too dry, helping to reduce irritation of the nasal and throat membranes.
• If nasal congestion lasts for more than 10 days, is accompanied by high fever, sinus pain, or thick yellow-green nasal discharge with a foul odor, see a doctor for appropriate diagnosis and treatment. Treating the underlying cause will help improve insomnia when you have a cold and enhance sleep quality.

Part 2: Sleeping positions and tips for sleeping well when sick

Tip 1: Avoid medications that cause difficulty sleeping

Choose the right time to take medication

• Some cold, allergy, or decongestant medications can cause alertness, restlessness, or difficulty falling asleep in some people. If you are looking to sleep well when sick, carefully read the instructions for use or ask your doctor or pharmacist about the appropriate time to take the medication.
• If you notice that a medication usually makes it difficult for you to sleep, take the last dose of the day a few hours earlier before bedtime, if that method is still consistent with the treatment instructions.
• Each person may react differently to the same medication, so monitor your body's reaction to adjust the timing of use for subsequent times.

Talk to your doctor if medication affects sleep

• If cold or allergy medication consistently causes insomnia, talk to your doctor or pharmacist for advice on other medications that may have less impact on sleep.
• Do not arbitrarily stop medication, change doses, or combine multiple medications without guidance from a healthcare professional.
• Choosing the right medication and timing will help reduce symptoms of illness, support treating insomnia when you have a cold, and improve the quality of rest during recovery.

Tip 2: Choose a sleeping position when you have a stuffy nose

Elevate your head to reduce nasal congestion

• When lying completely flat, blood tends to pool in the nasal area due to gravity, causing nasal membranes to swell and the feeling of nasal congestion to become more pronounced.
• Elevate your head and upper body with 1–2 pillows or raise the head of your bed by about 10–15 cm to help nasal discharge flow better, reduce membrane swelling, and improve breathing.
• This is one of the simple but effective ways to sleep easily when you have a stuffy nose, especially when you have a cold, allergic rhinitis, or sinusitis.

Maintain a sleeping posture that facilitates easier breathing

• Prioritize sleeping on your back with your head elevated, or on your side if you find it easier to breathe. Both positions can help reduce nasal congestion for many people.
• Adjust your pillow so that your neck and spine remain in a natural position, avoiding piling pillows too high as this can cause neck or shoulder pain upon waking.
• Combining the correct sleeping posture with nasal rinsing using saline solution before bed will support sleeping well when sick, helping you sleep deeper and reducing the need to wake up to blow your nose at night.

Avoid repeatedly sitting up to breathe

• If you frequently have to sit up in the middle of the night due to a stuffy nose, try adjusting your pillow height from the start instead of constantly changing positions.
• A suitable sleeping posture will help clear your airways, reduce sleep interruptions, and contribute to helping treat insomnia when sick with a cold during your body's recovery process.

Tip 3: Use nasal spray before bed

Use nasal spray to relieve stuffy nose

• If a stuffy nose makes it difficult to breathe and sleep, use a nasal spray right before bed as directed by your doctor, pharmacist, or manufacturer.
• The spray helps reduce nasal membrane swelling, improves airflow, and supports sleeping well when sick, especially with a cold or rhinitis.
• If needed, you can reapply it according to the recommended interval in the instructions for use, avoiding overuse.

Do not overuse vasoconstrictor sprays

• Nasal sprays containing decongestant active ingredients (vasoconstrictors) are fast-acting but should only be used for a maximum of 3 consecutive days.
• Prolonged use can cause rebound congestion, making the stuffy nose worse after stopping the medication.
• If nasal congestion lasts more than a few days or recurs frequently, consult a doctor to determine the cause and choose an appropriate treatment method.

Prioritize saline spray for long-term use when needed

• Saline nasal spray helps moisturize the nasal membrane, thin mucus, and supports clearing the nasal passages without causing dependence.
• You can use it multiple times a day to improve sleeping easily when you have a stuffy nose, especially in dry weather or when you have a cold or flu.
• After spraying, gently blow your nose to remove secretions, helping to clear your airways before sleeping.

Consider using nasal strips

• If you don't want to use nasal sprays or find certain medications affect your sleep, nasal strips can be a suitable option.
• The strips work by gently lifting the sides of the nose, helping to open the airways without containing medication.
• Combining nasal strips with elevating your head while sleeping will help treat insomnia when sick with a cold, making it easier to breathe and sleep deeper.

Tip 4: Drink warm beverages before bed

Drink warm beverages to sleep easier

• Before going to bed, drink a warm beverage to hydrate your body. When sick, many people often lose their appetite and drink less water, but staying adequately hydrated is crucial for quick recovery.
• Warm beverages also help soothe the throat, reduce irritation that causes coughing, thin mucus in the respiratory tract, and support easier breathing. This is one of the simple but effective ways to sleep well when sick.

Avoid caffeinated beverages in the evening

• Do not drink coffee, green tea, black tea, or energy drinks before bed as caffeine can keep you awake and make it difficult to fall asleep.
• Instead, choose caffeine-free herbal teas like chamomile tea, ginger tea, or warm lemon water with honey to help treat insomnia when sick with a cold.

Choose suitable herbal teas

• Some herbal teas supplemented with vitamin C or herbs like Echinacea may support immune health. However, scientific evidence on the effectiveness of these products in treating colds is still limited and they should not replace conventional treatments.
• If you have underlying medical conditions, are pregnant, or are taking medication, consult your doctor before using herbal products.

Stay hydrated throughout the night

• Place a glass or bottle of water next to your bed so you can take small sips if you wake up in the middle of the night. This helps maintain throat moisture, reduces dryness, and supports sleeping easily when you have a stuffy nose.
• Combining adequate hydration with rest and a proper diet will help your body recover faster and improve sleep quality when you have a cold.

Part 3: How to prepare a standard bedroom for sick people

Step 1: Use a humidifier while sleeping

Increase room humidity for easier breathing

• If the air in the room is too dry, use a humidifier at night to increase the air humidity. This helps keep nasal and throat membranes moist, thins mucus, and supports sleeping well when sick.
• When mucus becomes thinner, airways will be clearer, reducing the feeling of a stuffy nose and limiting waking up in the middle of the night.

Choose a quiet machine

• Some humidifiers produce noise that can affect sleep quality. Prioritize quiet models, especially if you are easily disturbed by sound.
• Before purchasing, refer to user reviews regarding noise level and performance to choose a suitable product.

Place the machine in a suitable position

• Do not place the machine too close to the head of the bed or direct the mist directly at your face, as this can cause discomfort or make surrounding surfaces damp.
• If the machine's noise makes it difficult to sleep, place it near the room door or at a suitable distance from the bed to maintain room humidity while reducing noise.

Clean the machine regularly

• Discard old water and replace it with clean water daily to limit the growth of bacteria and mold in the reservoir.
• Clean the machine according to the manufacturer's instructions to ensure the steam is always clean and safe for your respiratory system.
• Maintaining room humidity at about 40–60% will help improve sleeping easily when you have a stuffy nose, reduce nasal dryness, and support treating insomnia when sick with a cold more effectively.

Step 2: Adjust bedroom temperature

Keep the bedroom cool

• A room that is too hot or too cold can make it difficult to sleep, especially when you have a cold or fever. Keep the bedroom at a cool, comfortable level to help your body relax and fall asleep more easily.
• Many sleep studies show that a room temperature of about 18–20°C is suitable for most adults. This is also the temperature range that supports sleeping well when sick more effectively.

Help the body transition into sleep

• When sleeping, the body's core temperature slightly drops. A moderately cool environment helps the body perform this process more smoothly, making it easier to fall asleep and sleep deeper.
• If the room is too hot, you may sweat, wake up frequently, or feel stuffy. Conversely, a room that is too cold can cause shivering and make it difficult for the body to relax.

Adjust temperature according to health condition

• If you have a fever, wear thin, breathable sleepwear and avoid using overly thick blankets to allow your body to dissipate heat better.
• If you feel cold or shivery, add an extra thin blanket instead of increasing the room temperature too high.
• Combining a suitable room temperature with elevating your head while sleeping will help improve sleeping easily when you have a stuffy nose and reduce discomfort due to a cold.

Maintain a well-ventilated sleeping environment

• Maintain good airflow by slightly opening a window when weather conditions and air quality allow, or use a fan or air conditioner on a low setting.
• Avoid letting cold air blow directly onto your face or body throughout the night as it can cause discomfort and affect sleep quality.
• A cool, quiet, and well-ventilated sleeping environment will contribute to helping treat insomnia when sick with a cold, allowing your body to recover faster.

Step 3: Keep the bedroom dark and quiet

Turn off lights before bed

• A dark room helps the brain recognize that it's time to rest, thereby increasing melatonin secretion – a hormone that aids sleep. This is an important factor in improving sleeping well when sick.
• Before going to bed, turn off main lights and reduce unnecessary light sources to help your body fall asleep more easily.
• If you need light to move around, use a night light with a soft yellow glow instead of white or blue light.

Limit watching TV and reading on screens

• Watching TV, scrolling on your phone, or using a computer right before bed can keep your brain active, making it difficult to fall asleep.
• The blue light emitted from screens can inhibit melatonin production, making it harder to treat insomnia when sick with a cold.
• Instead, take time to relax by listening to soft music, deep breathing, or reading a physical book under dim light.

Stop using electronic devices before bedtime

• Stop using phones, tablets, and computers at least 30–60 minutes before bed. If possible, extend this period to improve sleep quality.
• If you absolutely must use electronic devices in the evening, turn on blue light filter mode or night mode to reduce their impact on your circadian rhythm.

Eliminate distracting light sources

• Cover or turn off devices with blinking LED lights such as digital clocks, Wi-Fi routers, or chargers if they distract you.
• Use blackout curtains or wear a sleep mask if your bedroom is affected by external light.
• Combining a dark, quiet space with a suitable room temperature and adequate humidity will help sleep easily when you have a stuffy nose work more effectively and help your body recover faster when you have a cold.

Step 4: Keep the bedroom quiet

Reduce noise to fall asleep easier

• Noise from the TV, speakers, or conversations can keep your brain active, reducing sleep quality, especially when you are sick.
• Ask family members to lower the volume of the TV, music, or entertainment devices if they affect your resting space.
• A quiet environment will support sleeping well when sick, helping your body recover better.

Create a relaxing space before bed

• Before bedtime, reduce stimulating activities such as working, playing video games, or watching stressful content.
• You can try slow breathing, muscle relaxation, or reading a few pages of a book to help your body and mind transition into a state of rest.
• Maintaining a relaxing routine every evening is also an effective way to help treat insomnia when sick with a cold.

Listen to soft sounds if you have trouble sleeping

• If you are still restless, try listening to guided meditation, nature sounds, or soft instrumental music at a low volume.
• Slow, rhythmic sounds can help reduce stress, stabilize breathing, and help you fall asleep more easily.
• Avoid listening to fast-paced music or wearing headphones throughout the night, as this can affect sleep quality.

Limit distracting factors

• Turn off notifications on your phone, put devices in silent mode, and avoid having light-emitting or noise-making objects in your bedroom.
• Combining a quiet space with a dark bedroom, cool temperature, and adequately humid air will help sleep easily when you have a stuffy nose work effectively, providing deep sleep and helping your body recover faster.

Part 4: What medication should you take when sick to sleep easier?

Note 1: Monitor reaction to medication

Observe how your body reacts to medication

• Each person may react differently to the same type of cold medicine, allergy medicine, or cough medicine. Therefore, monitor how your body feels after each use to choose the appropriate time to take the medication.
• If a medication makes you drowsy, prioritize taking it in the evening as directed by your doctor or pharmacist to help you sleep well when sick.
• Conversely, if the medication makes you feel alert, restless, or unable to sleep, avoid taking it too close to bedtime and discuss it with a healthcare professional if symptoms persist.

Do not rely solely on general instructions

• Side effects listed in the instructions for use only reflect possible reactions, but not everyone experiences them the same way.
• For example, some antihistamines like diphenhydramine can cause drowsiness in many people, but in some cases, they can cause stimulation, restlessness, or difficulty sleeping.
• Understanding your body's reactions will help you choose the right time to take medication, thereby supporting more effective treatment of insomnia when sick with a cold.

Consult a doctor if you experience unusual reactions

• If you experience symptoms such as rapid heartbeat, difficulty breathing, rash, severe dizziness, or prolonged insomnia after taking medication, stop self-medicating and contact your doctor immediately.
• Do not arbitrarily increase, decrease the dose, or switch to another type of medication without instructions from a healthcare professional.
• Monitoring and using medication correctly will help reduce symptoms of illness, improve sleeping easily when you have a stuffy nose, and help your body recover more safely.

Note 2: Avoid medications that cause insomnia

Limit cold medicines with stimulating ingredients

• When choosing cold medicine or decongestants, read the ingredients carefully on the label. Some active ingredients like pseudoephedrine or ephedrine can clear nasal passages but can also stimulate the nervous system.
• These active ingredients can make some people feel alert, restless, have a rapid heartbeat, or have difficulty falling asleep. If you are looking to sleep well when sick, avoid taking these medications too close to bedtime.

Choose appropriate medication for the time of use

• If you need to use pseudoephedrine or ephedrine as prescribed, prioritize taking it during the day to reduce the risk of affecting sleep at night.
• In the evening, ask your doctor or pharmacist about other less stimulating treatment options, especially if the goal is to improve treatment of insomnia when sick with a cold.

Read the medicine label carefully before use

• Not all cold medicines contain these active ingredients, so check the ingredient list instead of just looking at the product's brand name.
• If you are taking multiple medications at once, check to avoid accidentally duplicating active ingredients or combining medications with stimulating effects.

Consult a healthcare professional when needed

• If you have cardiovascular disease, hypertension, hyperthyroidism, chronic insomnia, or are taking other medications, consult your doctor or pharmacist before using decongestants.
• Choosing the right medication at the right time will help improve cold symptoms, support sleeping easily when you have a stuffy nose, and help your body rest more effectively during recovery.

Note 3: Read cold medicine labels correctly

Understand the meaning of terms on medicine packaging

• Information such as "Non-drowsy", "Daytime" or "Nighttime/PM" on the packaging primarily helps users choose the right product for the time of use.
• However, these terms do not always fully reflect the ingredients or effects of the medication. Read the ingredient list and instructions for use carefully before taking to help you sleep well when sick.

"Non-drowsy" doesn't mean it won't affect sleep

• Medications labeled "Non-drowsy" typically don't contain active ingredients that cause drowsiness, but this doesn't mean they won't affect sleep at all.
• Some products may still contain active ingredients like pseudoephedrine, which can cause alertness, restlessness, or difficulty sleeping in some individuals.
• If you're looking for a cold remedy for insomnia, check the ingredients carefully instead of just relying on the label.

"Nighttime" or "PM" medications usually aid sleep

• Nighttime medications often contain additional ingredients that can cause drowsiness, helping to relieve cold symptoms and promote rest.
• Do not combine Nighttime medications with other pain relievers, fever reducers, or cold medicines that contain the same active ingredients, as this can lead to overdose.
• Always check the active ingredients to avoid duplicating paracetamol (acetaminophen) or antihistamines.

"Daytime" medications can make you more alert

• Some daytime medications may contain active ingredients that relieve nasal congestion or stimulate components, making it difficult to fall asleep if taken in the evening.
• Don't assume that Daytime medication is simply "non-drowsy." Read the instructions and ingredients carefully to determine if the medication is suitable for your intended use.

Read ingredients carefully before combining multiple medications

• If you are taking multiple cold, pain, or allergy medications at the same time, check the active ingredients to avoid duplicating components.
• If you are unsure about combining medications, consult a doctor or pharmacist. Proper medication use will help alleviate symptoms, improve sleep when congested, and support the body's safe and effective recovery.

Note 4: Be cautious with nighttime sleep aids

Don't rely on nighttime cold medicine

• Some nighttime cold medicines contain ingredients that cause drowsiness, helping you fall asleep more easily. However, sleep induced by medication doesn't always provide the same feeling of alertness and recovery as natural sleep.
• If your goal is to sleep well when sick, prioritize addressing the causes of insomnia such as fever, cough, sore throat, or nasal congestion before considering sleep aids.

Pay attention to medication ingredients

• Each product has a different formula. Some nighttime cold medicines may contain drowsy antihistamines or other symptom-relieving ingredients.
• Some syrup formulations may contain alcohol, but not all do. Therefore, carefully read the ingredients on the medication label before use, especially if you need to limit alcohol or have liver disease.
• When you are sick, drink plenty of water to support recovery and reduce the risk of dehydration.

Do not use sleep medication as a habit

• Only use cold medicine or sleep aids for a short period and as directed by a doctor or pharmacist.
• Long-term reliance on medication for sleep can disrupt natural sleep patterns and make it difficult to sleep if you stop the medication.
• If your cold-related insomnia doesn't improve after your symptoms have subsided, see a doctor to find the cause and receive appropriate treatment.

Prioritize natural sleep aids

• A cool, quiet, sufficiently humid bedroom, limited blue light, and a regular sleep schedule will help improve sleep quality.
• These measures not only help with sleep when congested but also help the body recover more effectively while fighting illness.

Tips for sleeping well when sick

Prioritize adequate sleep for body recovery

• When you have a cold or infection, try to get 7–9 hours of sleep each night and avoid staying up late or waking up too early. Quality sleep helps the immune system function more effectively and supports sleeping well when sick.
• If you feel tired during the day, you can take a short nap of about 20–30 minutes to regain energy without significantly affecting nighttime sleep.

Proper oral care after vomiting

• After vomiting, do not brush your teeth immediately as acid from the stomach has softened the enamel. Brushing immediately can increase the risk of enamel erosion.
• Rinse your mouth with clean water or water mixed with a little baking soda to neutralize the acid, then wait about 30 minutes before brushing.

Let your body vomit naturally when needed

• If you feel nauseous and need to vomit, do not try to suppress it, as this is a natural reflex that helps the body remove irritants from the stomach.
• After vomiting, rinse your mouth and drink small sips of water to rehydrate, avoiding drinking too much at once as it can make you nauseous again.
• If you vomit multiple times, cannot keep water down, or show signs of dehydration, seek medical attention.

Keep your body clean after vomiting

• If you feel better, take a quick warm shower or clean yourself after vomiting to remove unpleasant odors and help your body relax before returning to bed.
• Avoid showering with water that is too cold or too hot as it can make you feel more tired.

Relax your mind before sleep

• If constant thoughts make it difficult to sleep, shift your attention to positive and gentle things, such as imagining a favorite trip or dream living space.
• You can also practice slow breathing or muscle relaxation to reduce stress and help with cold-related insomnia.

Prepare essential items

• Place medication, water, tissues, and a thermometer by your bedside for easy access when symptoms appear at night.
• This helps you avoid moving around a lot or becoming fully awake in the middle of the night, making it easier to fall back asleep.

Elevate your head when congested

• If you have a stuffy nose, elevate your head and shoulders with 1–2 pillows from the start of sleep. This position helps mucus drain more easily, aids sleep when congested, and improves breathing.
• Combining this with nasal rinsing with saline solution before bed will increase the effectiveness of reducing congestion.

Adjust your position for stomach discomfort

• If you experience bloating, nausea, or reflux, do not lie completely flat immediately after getting into bed.
• Elevate your upper body or lie on your left side to reduce the risk of stomach acid flowing back into the esophagus and minimize discomfort.

Prepare tissues for excessive runny nose

• Place a box of tissues next to your bed for convenient wiping or blowing your nose when needed.
• Do not insert tissues into your nostrils for extended periods as this can irritate the mucous membranes and obstruct drainage. Instead, wipe your nose frequently and use saline solution if there is excessive discharge.

Listen to relaxing sounds to fall asleep easily

• If it's difficult to sleep due to discomfort from illness, play instrumental music, nature sounds, or guided meditation at a low volume.
• These gentle sounds can help you relax, reduce focus on symptoms, and support sleeping well when sick more effectively.

References

1. American Academy of Sleep Medicine. (2023). Healthy sleep habits. Darien, IL: American Academy of Sleep Medicine.
2. Centers for Disease Control and Prevention. (2024). About common cold. U.S. Department of Health and Human Services.
3. Centers for Disease Control and Prevention. (2024). Respiratory viruses: Symptoms, prevention, and treatment. U.S. Department of Health and Human Services.
4. Eccles, R. (2005). Understanding the symptoms of the common cold and influenza. The Lancet Infectious Diseases, 5(11), 718–725.
5. Irwin, M. R. (2019). Sleep and inflammation: Partners in sickness and in health. Nature Reviews Immunology, 19(11), 702–715.
6. Mayo Clinic Staff. (2024). Common cold: Symptoms and causes. Mayo Foundation for Medical Education and Research.
7. Mayo Clinic Staff. (2024). Insomnia: Symptoms and causes. Mayo Foundation for Medical Education and Research.
8. National Health Service. (2023). Common cold. NHS England.
9. National Institute for Health and Care Excellence. (2019, updated periodically). Respiratory tract infections (self-limiting): Prescribing antibiotics. National Institute for Health and Care Excellence.
10. National Institute for Health and Care Excellence. (2024). Sinusitis (acute): Antimicrobial prescribing. National Institute for Health and Care Excellence.
11. National Institute of Diabetes and Digestive and Kidney Diseases. (2023). Viral gastroenteritis ("stomach flu"). National Institutes of Health.
12. National Institutes of Health. National Center for Complementary and Integrative Health. (2023). The common cold and complementary health approaches. U.S. Department of Health and Human Services.
13. Sleep Foundation. (2024). How sleep supports the immune system. Sleep Foundation.
14. World Health Organization. (2024). Common respiratory infections. World Health Organization.

Content edited by: Rowan Hudson Le.

Information consulted and verified by expert: Andrew Collins.