How to Beat a Nighttime Cough (and Finally Get a Good Night’s Sleep)
When you’re fighting a cold or the flu, you can get into a hell of a cycle where you need sleep to recover but lose sleep due to lingering symptoms. Even after your cough has gone away during the day, it often comes back at night, making you (and everyone else in your family) miserable. Here’s what you need to know about why your cough doesn’t go away at night, and what you can do to find some relief.
Why do we cough more at night
The reason your cough comes back in full force when it’s time for bed is most likely due to post-nasal drip, which often accompanies colds or flu, allergies, and sinus infections. Post-nasal drip is when more mucus than usual runs down your back or throat instead of coming out of your nose. This is what makes you feel like you have to constantly clear your throat (or crack your lung). This means that it is not the sunset that makes your cough worse; you are lying on your back.
Tips to curb a cough
While the following tips may not clear up a cough right away, they should help you find some relief. All advice is based on scientific evidence and compiled by the Sleep Foundation and the National Library of Medicine . These tips are for adults, not young children, and assume you don’t smoke. (If you smoke, the first step to curing a cough is to stop smoking.)
Sleep on the slope
If your cough is caused by postnasal drip, try propping your head and neck up with pillows. Also try sleeping on your side, as lying on your back only encourages mucus to run down your throat (not ideal).
Tea and honey
Before buying cough medicine, consider tried and tested home remedies. Warm liquids, such as tea or soup, thin mucus, reduce congestion, and make it easier to swallow if you have a sore throat. The warm temperature provides relief, so don’t worry about choosing between chamomile and peppermint tea.
A spoonful of honey will also bring relief. One study even found honey to be more effective in controlling nighttime coughs than regular over-the-counter cough suppressants. Add honey to your tea or mix a tablespoon or two with a glass of warm water.
Steam and humidity
While dry air is bad for your sinuses, steam provides much-needed moisture to your airways. Take a very hot steam shower right before bed or run a humidifier at night.
OTC cough medicine
If you have over-the-counter medications, be aware that suppressants reduce the urge to cough, while expectorants thin the mucus and make it easier to pass. But when you buy cough medicine, remember that the cough serves a purpose. The Sleep Foundation notes that some medical experts warn that overuse of cough suppressants can affect how long it takes a person to recover. In other words, too much cough medicine can make your cough take longer to do its job.
If you find that cough medicine helps you sleep, it may be worth using it in moderation (bearing in mind the possible side effects). And for a dry cough, a cough lozenge or tablet may be enough to calm the cough reflex so you can fall asleep.
Antibiotic prescription
Another cause of your cough may be a sinus infection (which in turn causes postnasal drip). See your doctor and get prescription antibiotics to treat the infection.
When to Talk to a Doctor
A cough from a cold or flu usually lasts seven to ten days. If your cough or cold symptoms persist after this time, or if you feel especially sick, it may be time to see a doctor.
If your cough is made worse by asthma, seasonal allergies, or other conditions, you may also need treatment for those conditions to help relieve your cough.
Finally, as I advised earlier : if you’re looking for tea recommendations, I swear by ginger turmeric. It will soothe your cough and soothe your soul.