The key points

• Sleep is very important for recovery when you have a cold: the body uses rest periods to fight viruses and regenerate itself.

• A healthy diet, steam inhalations, fresh air and good sleep hygiene make it easier to fall asleep – and improve your wellbeing at night.

• The right sleeping environment can significantly alleviate your symptoms. For example, make sure you lie down with your upper body raised, have a well-ventilated room and are wearing breathable clothing.

The right evening routine for sniffles and colds

Viral infections make the rounds all the time, especially in autumn and winter. When we catch one, our immune system goes into full swing to fight the cold. This means we feel weak and tired and want to sleep around the clock. But it’s just this that can be a real challenge if you have a blocked nose, a cough or aching limbs.

This is the moment when a soothing evening routine can help alleviate your symptoms and promote sleep. This way, you activate your body’s self-healing powers, helping it fight inflammation and get back on its feet more quickly.

A healthy evening meal: tea with honey and lots of vitamins

A light, vitamin-rich evening meal provides your body with important nutrients without stressing it out. Choose options like soups with fresh vegetables, broths or a warming porridge with fruit. These healthy vitamin bombs are particularly soothing when you have a cold and are easy on your digestive system.

You should also drink a lot of fluids – ideally at least two litres a day. In addition to water, warm herbal teas with honey soothe the throat, and they also contain a variety of anti-inflammatory substances. Before going to bed, make sure you drink enough to prevent the mucous membranes in your nose and throat from drying out. It’s also better to avoid theine or caffeine in the evening.

Inhalers, steam baths and the like moisten the mucous membranes

Dry nasal passageways are one of the main causes of nocturnal discomfort. An inhaler with saline solution or a simple steam bath with hot water and a little salt or camomile blossoms can work wonders. The hot steam moistens the airways, dissolves mucus and makes it easier to breathe. Alternatively, hot showers and a damp towel over the heating system can also help.

The power of nature: essential oils, sage, sea salt and similar

Natural home remedies have been tried and tested for centuries to help treat colds. Essential oils such as eucalyptus or peppermint can open your airways and help keep your nose clear. Sage teas and lozenges help with a sore throat, while saline solutions gently cleanse and moisturise the nasal lining.

Manuka and fennel honey are also popular little helpers for a sore throat – the sugar soothes the throat, while the antibacterial effect does the rest. Please note, however, that children under the age of one are not allowed to eat honey!

Decongestant nasal sprays and painkillers: when medical help makes sense

Saline nasal sprays can only help to a limited extent if you have a severe cold. Decongestant nasal sprays can provide quicker relief – but to avoid a habituation effect, you should not use them for longer than seven days.

In the event of severe pain or a persistent fever, a visit to the doctor is also advisable. They can prescribe antipyretic, anti-inflammatory painkillers that should provide quick relief.

Sore throat and a blocked nose disturbing your sleep? Three tips for the night

Even with the best evening routine, cold symptoms can disrupt your sleep. Our three tips will help you rest better at night:

Tip 1: keep your head elevated

If your nose is blocked or there is mucus in the airways, an elevated sleeping position can help. Simply place an extra pillow under your upper body or raise your adjustable headboard a few steps higher. It’s also helpful to lie on your side – and to change sides from time to time. This allows the secretions to flow more easily and makes breathing easier.

Tip 2: ventilate the room well and add moisture to the air for ideal sleeping conditions

Fresh air and comfortable sleeping conditions are important for a more restful sleep if you have sniffles or a cold. Regular ventilation ensures that pathogens and viruses disappear from the room and that the temperature drops to an optimal 16 to 18 °C.

Whether you should sleep with an open window when you have a cold depends on what you find comfortable. A slightly open window is ideal as long as the outside temperatures are mild and you’re not directly in the path of the draught. In addition, to avoid unnecessarily irritating your airways, the air shouldn’t be too dry; 50 to 60 % humidity is ideal for a cold.

Tip 3: breathable sleepwear keeps you warm and regulates moisture

If you have a cold or even a fever, you usually sweat more at night – but you should definitely make sure you avoid getting chilly. And this is just where choosing the right bedding and sleepwear makes a big difference.

Natural materials like cotton and TENCEL™ are breathable, regulate body temperature and are gentle on the skin. They keep you warm, carry away excess moisture and improve your sleep quality. So they are just the thing if you want to support your immune system.

Fighting viruses and preventing Colds: here’s how to protect yourself!

The best tip for sleepless nights with a cold is, of course, not to get sick in the first place. You can’t completely prevent this – but you can significantly reduce the risk:

• Get enough sleep: seven to nine hours a night strengthen your immune system in the long term.

• Drink plenty of fluids: water and teas keep the airways moist and make them more resistant to viruses.

• Ventilate regularly: fresh air improves indoor air quality and reduces the risk of infection.

• Wash your hands: thorough hand washing is a simple but highly effective measure against cold viruses.

• Exercise and get fresh air: walks strengthen your circulation and your immune system.

• Dress the right way: high-quality underwear and sleepwear made of natural fibres ensure optimum temperature regulation and keep you warm without overheating.

In conclusion

Does sleeping really help with a cold? Yes, it really does! In fact, rest and sleep are the most important healing factors. When you sleep, you give your body the energy it needs to activate your immune system and fight pathogens. But what if it’s difficult to fall and stay asleep because a cold and sore throat are keeping you awake?

With a soothing evening routine, simple home remedies and a sleeping environment that supports your health, you can get a restful night’s sleep even with a cold. Make sure you have fresh air, lie down with your upper body raised and choose breathable sleepwear that keeps you warm without making you sweat.

Restless nights can then turn into hours of regenerating sleep, gradually restoring your health – so you can soon start the day full of energy again.