Sleep with a cold: how to ensure restful nights during the colder months

The key points

• Sleep and rest are important when you have a cold, giving your body enough time to recover.

• A balanced diet, sufficient fluids and a suitable evening routine can contribute to your personal well-being during a cold.

• A pleasant sleep environment can help make your night more comfortable. For example, consider an elevated sleeping position, a well-ventilated room and nightwear that feels comfortable.

The Right Evening Routine When You Have a Cold

Colds tend to occur more frequently during autumn and winter. Once you catch one, you may often feel tired and run-down and simply want to rest. However, a blocked nose, cough or body aches can make it difficult to get the restful night you are looking for.

A pleasant evening routine can help you wind down and prepare for the night. Take some time for yourself and, where possible, avoid activities that could keep you mentally occupied shortly before going to bed.

A Light Evening Meal: Tea with Honey & Enough Fluids

A light evening meal can be pleasant when you are not feeling your best during a cold. For example, choose vegetable soups, broths or warm porridge with fruit, depending on what feels right for you.

It is also important to drink enough throughout the day when you have a cold. Alongside water, warm herbal teas with honey may feel soothing when your throat is irritated. Try to drink enough fluids throughout the day. It is also a good idea to reduce caffeinated drinks in the evening if you notice that they affect your sleep.

Inhalation, Steam Baths & More for Added Comfort

A blocked nose can make it harder to fall asleep. Saline inhalation can help moisturise the nasal passages. A warm shower can also be a pleasant part of your evening routine. If you use steam baths, be careful when handling hot water to avoid burns. Additives such as essential oils are not suitable for everyone and should be used according to the relevant instructions.

Home Remedies for Colds: Sage, Sea Salt & More

Many home remedies have traditionally been used when people have colds. Sage tea or sage lozenges, for example, may feel soothing when your throat is irritated. Saline solutions can be used to moisturise the nasal passages.

Honey is also commonly used for throat discomfort. However, keep in mind that children under one year of age should not be given honey. Home remedies can be a pleasant addition to your routine, but they do not replace medical advice if symptoms are severe or persist.

Decongestant Nasal Sprays & Pain Relief: When to Seek Medical Advice

If you have a severely blocked nose, decongestant nasal sprays can provide short-term relief. However, they should only be used according to the package instructions and not for an extended period, as prolonged use can cause problems.

If you experience severe pain, persistent or high fever, breathing difficulties or a significant worsening of your symptoms, seek medical advice. A doctor can assess whether treatment with appropriate medication may be suitable.

Sore Throat & Blocked Nose Keeping You Awake? 3 Tips for the Night

Even with a pleasant evening routine, cold symptoms can still disturb your sleep. Our three tips can help make your night more comfortable:

Tip 1: Elevate Your Head

If your nose is blocked, a slightly elevated sleeping position may feel more comfortable. For example, place an additional pillow under your upper body or raise the adjustable head section of your bed slightly.

Sleeping on your side may also feel more comfortable when you have a blocked nose. Try different positions and see which one feels best for you while you have a cold.

Tip 2: Air the Room & Create a Comfortable Indoor Climate

Fresh air and a pleasant indoor climate can contribute to feeling more comfortable during the night. Regularly airing the room can refresh the indoor air. A room temperature of around 16 to 18°C is often considered comfortable for sleeping.

Whether you prefer to sleep with the window open when you have a cold depends on your personal preference and the outdoor temperature. Make sure you are not lying directly in a draught. A relative humidity of around 50 to 60% can also serve as a useful guideline.

Tip 3: Comfortable Nightwear for the Night

If you have a cold and may be sweating more than usual, make sure your nightwear feels comfortable and is neither too warm nor too cool. This is where choosing the right bed linen and nightwear can make a difference.

Materials such as cotton or TENCEL™ can have breathable properties depending on their construction and may absorb moisture. Choose nightwear that feels comfortable and suits your personal temperature preferences.

Preventing Colds: What You Can Do

The best way to avoid restless nights caused by a cold is, of course, not to catch one in the first place. It is not possible to prevent every cold, but a few simple habits can help reduce the risk of infection:

• Get enough sleep: A regular sleep routine supports your general recovery.

• Drink enough fluids: Water and unsweetened teas help maintain your fluid balance.

• Air your rooms regularly: Fresh air can contribute to a pleasant indoor climate.

• Wash your hands: Thorough hand washing is an important measure for reducing the transmission of pathogens.

• Exercise & fresh air: Walks can be a pleasant way to spend time outdoors, provided you feel well enough.

• Dress appropriately: Choose underwear and nightwear that suit your personal temperature preferences and feel comfortable to wear.

Conclusion

Does sleeping really help when you have a cold? Rest and sufficient sleep give your body time to recover and can be particularly important while you are ill. But what if falling or staying asleep is difficult because a runny nose and sore throat keep you awake?

With a pleasant evening routine, suitable home remedies and a sleep environment that feels comfortable, you can make your nights more comfortable while you have a cold. Make sure you have fresh air, a sleeping position that feels comfortable for you and nightwear that suits your personal temperature preferences.

And if your symptoms are unusually severe, persist for a long time or get worse, you should seek medical advice.