Soothe Your Nighttime Cough With These Tips
Nighttime coughs can be disruptive and irritating, as they prevent you from getting the necessary sleep that you need for sickness recovery and everyday functioning. Moreover, lying down worsens the cough because it encourages mucus accumulation in the airways. Not to mention that when we are supine or prone, our lung expansion capacity decreases, which triggers this involuntary reflex.
If you can’t sleep because of a cough, remember you are not alone. A prevalent cause leading individuals with a cough to seek medical attention is the disturbance in their sleep patterns. Sleeping with a cough can be a struggle, but there are measures you can take to enhance the quality of your nighttime rest until the issue subsides.
Nighttime relief for wet cough
Wet coughs, also known as productive coughs, are marked by an abundance of mucus in the chest, throat, and mouth.
1. Use an expectorant
If you find yourself with a wet cough during the day, medical professionals say you must engage in intentional coughing. This action helps eliminate phlegm or mucus. To enhance this process, consider using an over-the-counter medication expectorant like guaifenesin, which effectively thins out mucus, making it simpler to expel.
2. Drink warm liquids
If your throat is irritated from coughing, a steamy, warm drink can
provide relief and help loosen mucus. Warm water with honey and lemon,
herbal teas, and broths are all good options. Remember to finish your
beverage at least one hour before going to bed.
3. Use a nasal saline spray
You might be able to thin out any secretions by using a nasal saline spray, which is a salt and water solution. A salt-water gargle (a teaspoon of salt in a glass of warm water) may also be beneficial.
4. Use a humidifier
Use a cool-mist humidifier in your bedroom at night. Increasing the
humidity in the air can help ease both dry and wet coughs. You should
aim to keep the humidity in your room between 40% and 50%.
5. Have a cough suppressant at night
Cough suppressants, also known as antitussives, suppress the cough reflex. They relieve dry coughs during the night by keeping the cough reflex from being triggered while you sleep.
You can try using an over-the-counter cough suppressant if you don't
have any other health issues, such as high blood pressure.
6. Take a hot shower before bed
Steam from a warm shower can help open your nasal passages by releasing
mucus from your sinuses and chest. For best results, take one about an
hour before hitting the bed.
Nighttime relief from dry cough
Having gastroesophageal reflux disease, asthma, or an upper respiratory infection increases the chances of having a dry cough. The same home treatments effective for a wet cough can play a role in alleviating a dry cough. Furthermore, take note of the following suggestions from experts:
1. Take a lozenge
Throat lozenges, easily available at drugstores and retailers, come in a
variety of flavors. Some feature menthol for sinus relief, while others
include vitamin C or soothing medications for a sore throat. Remember
to finish the lozenge before lying down to prevent choking. Avoid giving
lozenges to young children due to the risk of choking.
2. Use a decongestant
Decongestants are effective in alleviating the postnasal drip
responsible for a persistent nighttime cough. Use an over-the-counter
decongestant, which comes in tablet or nasal spray form, when allergies
flare up. But before using any decongestant, speak with your doctor if
you have high blood pressure.
3. Drink plenty of fluids
Maintaining proper hydration becomes important when you're unwell. Drinking plenty of water will help keep your throat hydrated and protect it from things that could irritate it or cause you to cough. Make it a point to drink eight glasses of water a day, with a cutoff of one hour before bed, to avoid late-night potty trips.
4. Keep your bedding clean
This will help minimize dust and other allergens that can irritate your
throat. The American Academy of Asthma, Allergy, and Immunology suggests
washing your sheets, mattress covers, blankets, and pillowcases once a
week in hot water at 130°F (54.4°C) or higher.
The best sleeping positions for cough relief
Doctors recommend elevating your head, either by using an extra pillow
or adjusting the bed angle. This prevents excessive drainage at the back
of your throat. However, be mindful of not elevating too much, as it
may lead to neck pain.
For dry coughs, sleeping on your side reduces irritation, while lying flat on your back can worsen postnasal drip.
Reasons you may be coughing
Coughing can be caused by a variety of conditions and situations.
Identifying the specific cause of your cough can facilitate the
selection of a suitable remedy.
The following conditions and factors are all known to cause coughing:
Cold or flu.
Bronchitis or pneumonia.
Whooping cough.
Gastroesophageal reflux disease (GERD).
Asthma.
Allergies.
Sleep apnea.
Smoking.
Some medicines like nonsteroidal anti-inflammatory drugs (NSAIDs), beta-blockers, and ACE inhibitors.
In some cases, these causes may contribute to postnasal drip, or mucus running down the back of your throat. If the cause of your cough is unclear, a physician may prescribe chest X-rays, lab tests, scope examinations, or CT scans to pinpoint the underlying problem.
When to talk to your doctor
The common cold typically lasts for about seven to 10 days, accompanied by symptoms like a persistent cough. If your cough or cold symptoms persist beyond this time-frame or escalate in intensity, it's recommended to consult with your doctor.
While many people recover without complications, those with compromised
immune systems or specific medical conditions face an increased risk of
the cold progressing into more severe infections, such as pneumonia or
bronchitis.