How to Sleep with a Cold without Medicine

How to sleep with a cold without medicine and how to sleep with a runny nose without disturbance? You can do this by adding some extra effective steps to your regular sleep hygiene routine. It may help you sleep when you are congested or runny nose.

how to sleep with a cold without medicine
Sleep with runny nose. How to stop runny nose and how to sleep with a cold without medicine

Keep Your Head Elevated: To improve actual sensation of congestion in your nose and mucus accumulation in the throat, avoid placing your head completely downside or horizontal when you are lying in bed. One way to do this properly is to stack pillows underneath your head, or perfectly elevate the head of your bed if you have an adjustable base.

How to sleep with a cold without medicine

Here, we are going to discuss, how to sleep with a runny nose and best ways to sleep with cold without medicine.

Drink a warm beverage before bedtime

A steamy warm drink before bedtime may help soothe a sore throat. By steamy drink, the steam can easily loosen up your congestion.

Decaffeinated (decaf tea) tea with honey is really a great choice. Chamomile tea, peppermint tea, and ginger tea are also perfect and good options. All have properties that may help you breathe easier, relax and fight infections.

If you’d prefer to stay away from tea or coffin content, you can also sip on:

  • hot water with lemon juice and honey
  • hot soup
  • low-sodium broth

Finally, aim to drink a warm beverage about 60 to 90 minutes before you go to bed. Drinking liquids too much and too close to bedtime may cause you to wake up to use the bathroom frequently during the night.

Gargle with saltwater

Gargling with salt water before bedtime may help soothe a sore throat and perfectly prevent an infection from getting worse. It’s pure and a natural, low-cost way to ease discomfort.

To use a saltwater gargle:

  • Mix 1/4 to 1/2 tsp. salt into 8 oz. warm water.
  • Once the salt perfectly dissolves, gargle the mixture properly in the back of your throat for as long as you can tolerate it.
  • Then swish the salt water perfectly around your mouth before spitting it out.

Stack your pillows

Elevate the head: Lying down can make mucus build up in your throat, leading to coughing and restless nights.

This actually doesn’t mean you need to sleep sitting up, though. Simply stack your pillows perfectly to lift your head slightly. This can really help minimize mucus accumulation in your throat.

Please keep in mind, avoid using too many pillows. It could lead to neck pain and discomfort very easily. Just two standard pillows will likely help to perfectly elevate your head enough.

Turn on a humidifier

Dry air can easily irritate your sinuses, potentially worsening your symptoms. A humidifier may help by perfectly adding moisture to the air.

According to research from 2017, humidifiers haven’t shown exact solid benefits for treating colds. But the added moisture in the air could really help you breathe better.

So, always use distilled water or pure purified water in a humidifier. Change the water every day without missing and properly clean it regularly to prevent bacterial and mold growth.

Take a hot shower before bed

The steam of a hot shower may help thin out very easily and drain the mucus in your sinuses, which can make it really easier to breathe. A warm shower is also helpful to reduce runny nose and it is a great way to relax before bedtime.

Please make sure before taking a shower that the water is warm or a little bit hot. So, make sure the water is hot but comfortable. Keep the bathroom door closed perfectly to let the steam accumulate.

For a soothing spa-like amazing experience, you may want to use best aromatherapy shower tablets with peppermint or eucalyptus oil. When inhaled, the cooling effects of these ingredients may really help you feel less congested.

Avoid alcohol

Although alcohol can really make you sleepy, it’s a good habit or best to avoid it before bed. Drinking alcohol may disrupt your actual ability to get quality rest.

Plus, alcohol is a diuretic. It suppresses the antidiuretic hormone, which badly stops your kidneys from overproducing urine. When this actually happens, you will likely pee more often.

This can actually lead to dehydration, making it really hard for your body to perfectly recover. Stay well hydrated by totally avoiding alcohol and drinking plenty of water instead.

Find a good sleeping position

Best position to sleep with a cold: Experts suggest that particular positions can really help or hinder sleep when you have a cold or runny nose.

When you actually sleep on your back, it can easily make congestion even worse. Try sleeping on your side perfectly, and prop up your pillows properly so you’re sleeping at a slight angle. This sleeping position will help prevent congestion from disrupting your sleep.


Most cold symptoms or runny nose symptoms last around 7 to 10 days. In some cases, you might have actually a hard time getting good quality sleep due to runny nose and congestion or coughing.

Nowadays, staying home from work or school can easily prevent spreading the of infection. Fortunately, there are really effective ways to help relieve your symptoms. You can sleep with cold without medicine because of best and natural remedies like warm beverages, saltwater gargles, a hot shower, or stacked pillows.

In short, depending on your symptoms, some ideas and tips might work better than others. When to talk to your doctor? If your cold gets really worse or persists for more than 3 weeks, be sure to follow up with a healthcare provider.

Now you can sleep with a runny nose and easily sleep with a cold without medicine. Here you can try best position to sleep with cold; it will really helpful to you.

FAQ: Expert’s Answers, best ways to sleep with a cold without medicine

Which one is hot or cold sleeping pills work so fast?

Melatonin is a hot or cold sleeping pill that works so fast.

Why do I catch a cold every time I sleep in an air conditioned room?

Air conditioning hastens the spread of viruses that actually cause cold. Studies also confirm that these harmful viruses multiply faster in cold conditions, especially in air conditioners. The cold conditions further dehydrate the lining within the nose, making it really more susceptible to infection.

Which bedsheet is best for winter?

Experts strongly recommend flannel, fleece, or cotton sateen sheets are best during cold nights. Because they can be made from amazing materials that trap body heat easily and perfectly provide greater insulation for cold nights.

Do you sweat when you sleep naked?

When you really sleep naked or nude, sweat actually collects on the body and then remains there. However hot it is when you drift off, remember your body temperature will easily drop during the night. Instead, the expert strictly suggests wearing “light bedclothes” or transparent clothes during warmer nights.

Best position to sleep with a cold.

When you sleep on your back, it can easily make congestion even worse. Try sleeping on your side, and perfectly prop up your pillows so you’re sleeping at a slight angle to help prevent congestion from disrupting your sleep.


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