How to Sleep With a Cold

A night of restful sleep can change the way you think and feel. Even more so you need rest to recuperate from illness but this is easier said than done. Congestion at night from a cold can have you tossing and turning, unable to drift off to sleep.

Dealing with a cold doesn’t mean you must deal with insomnia too, there are some holistic approaches to getting some valuable sleep while you battle your cold. 

A hot shower or hot bath can work wonders on how you feel when you’re battling a virus

Why is Sleeping With a Cold so Difficult?

For a healthy person, picking up a cold virus doesn’t disturb life too much. It may be uncomfortable and annoying but keeping warm indoors and resting is usually enough to feel better after a few days. 

A stuffy nose at night or a continuous runny nose inhibits your ability to breathe so lying down to sleep while suffering from a cold virus can be uncomfortable. Most likely you can’t sleep because of cough resulting in a dry throat too. Sometimes a nasty cold can bring some aches and pains with it, increasing your discomfort and making sleep seem further away. 

How to fall asleep when sick

A hot shower or hot bath can work wonders on how you feel when you’re battling a virus. If your nose is blocked, sleep with a couple of pillows under your head to open the airways. Try switching sleep positions, side sleeping is super comfortable when sick, avoid sleeping on your stomach or back when sick. 

The best position to sleep with stuffy nose will elevate your head slightly so as not to obstruct the airways

How to Sleep With a Cold

What’s the Best Position to Sleep With a Stuffy Nose

The best position to sleep with stuffy nose will elevate your head slightly so as not to obstruct the airways. If you’re a side sleeper you’re already in a great position to gain sleep comfort. Back and stomach sleepers may find it difficult to sleep with a cold. Prop your head on a couple of quality pillows but ensure not to cause yourself any neck pain by being too high up.  

Create an Optimal Sleep Environment 

To find the most sleep comfort while sleeping with a cold, ensure your bedroom is a toasty temperature of around 60F. If you have the energy, change your bedclothes or ask a family member to help you. A clean bed is super comfortable when not feeling well, as is clean jammies! 

Keep to Your Nightly Routine 

Go to bed at your usual time every night and get up at your usual time every morning. Keeping your routine will help you sleep and not disturb your internal body clock. 

If you can’t sleep because of cough enjoy a nice warm drink to soothe your throat

Can’t Sleep Because of coughing? Enjoy a Warm Drink Before bed

If you can’t sleep because of cough enjoy a nice warm drink to soothe your throat. Warm milk with honey will help to fill your tummy if you don’t feel like eating solid food, and the honey has antibacterial qualities to fight those nasty germs. 

It’s best to enjoy caffeine-free drinks when you’re sleeping with a cold, hot chocolate, broth, and herbal teas are best. Chicken bone broth and vegetable broth are full of nutrients that can help to fight your cold and give you energy.     

Or Have a Steamy Shower

This is one of the best tips to make yourself feel better when you’re sick. A hot shower or bath not only breaks up congestion, but the heat and steam can also draw out the toxins from your body while relaxing every muscle. Brush your teeth and put on some clean and cozy jammies for an instant pick me up!  

How to sleep when you have a cold


A stuffy nose at night can impede much needed rest when you’re sleeping with a cold. Prop your head up on two pillows but make sure not to cause strain on your neck. Keep the room at roughly 60F and sleep on your side with a warm and cozy blanket over you. 

5 Tips on how to Sleep with a Cold

  • Find a cozy sleep positon
  • Prop your head on a couple of pillows to clear the airways, be mindful not to strain your neck
  • Stay hydrated with warm caffeine-free drinks, chicken broth or vegetable broth is full of cold-fighting nutrients 
  • Enjoy a hot shower or bath to break up congestion, relax your muscles, and make you feel fresh as a daisy, despite the blocked/runny nose! 
  • Allow sleep to naturally embrace you, if you’re tossing and turning in bed, sit up and read a little or watch one of your favorite shows (normally we don’t condone watching TV in bed but being ill is an exception :)

What to do when you have a stuffy nose

Congestion at night or if you can’t sleep because of cough, have a hot shower or bath, the steam and heat will break up the congestion and may help you sleep a bit better. Prop your head on a couple of pillows and ensure you’re getting some cold-fighting nutrients from bone or veggie broth.  

Conclusion

Sleeping with a cold is no fun and can be difficult if you’re dealing with congestion at night too. Enjoy a warm shower or bath and get into some cozy clean pajamas. Drink a warm and caffeine-free drink before bed and sleep on a couple of pillows under your head to open your airways.

Don’t push yourself to sleep if you’re not tired and limit over the counter remedies. It’s best to let the cold virus run its course while filling yourself up with lots of bone broth or veggie broth nutrients to help you sleep well and get well. 

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