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As the cold months roll in, it’s not just the chilly weather we need to brace ourselves for—cold and flu season is here too. With most adults experiencing two to four colds per year, it’s no surprise that many of us struggle to sleep soundly when battling blocked noses and sore throats. While daytime congestion may be manageable, trying to get some rest at night can feel impossible.

If you’re finding it hard to get quality sleep while fighting a cold, here are some tried-and-tested tips to help you relax and drift off into a peaceful slumber.

1. Boost Your Immune System with a ‘Miracle’ Smoothie

When you’re unwell, your body needs all the nutrients it can get to fight off a cold. A bedtime smoothie, packed with cold-busting ingredients, is a great way to nourish your body while also preparing for sleep. Here’s a recipe for a cold-fighting smoothie:

• Pineapple: This fruit contains bromelain, an enzyme that helps reduce mucus and ease inflammation, making it easier to breathe and soothing your throat.
• Banana: Bananas are rich in magnesium and potassium, which relax muscles and help promote restful sleep, perfect for when you’re feeling under the weather.
• Spinach: A great source of folate, spinach supports the production of melatonin, the hormone responsible for regulating sleep.
• Turmeric: This powerful anti-inflammatory spice helps reduce nasal swelling and congestion, while also boosting your immune system.
• Almond Milk: Almond milk is rich in magnesium and tryptophan, both of which help to promote relaxation and regulate sleep cycles. It’s a great addition to this smoothie if you’re looking to wind down before bed.

Blend these ingredients together for a delicious smoothie that can help ease your cold symptoms and set you up for a better night’s sleep.

2. Take a Hot Bath or Shower to Relieve Congestion

One of the most effective ways to ease congestion before bed is by taking a hot bath or shower. The steam helps to loosen mucus in your nasal passages and lungs, making it easier to breathe. For added relief, try adding a few drops of essential oils like eucalyptus or tea tree to your bath or shower—these oils have anti-inflammatory properties that can help reduce nasal swelling and soothe a sore throat.

Not only will the steam help clear your sinuses, but a hot bath or shower can also promote relaxation. When you’re feeling congested, you might also feel uncomfortable due to excessive sweating. A warm rinse can freshen you up, ease that discomfort, and help you unwind before bed.

3. Sleep on Your Side to Help Mucus Drain

When you’re battling a cold, lying down flat on your back can make congestion worse, as it’s harder for mucus to drain properly. While it might be tempting to lie propped up with pillows, sleeping on your back all night can lead to neck pain.

Instead, start off by propping yourself up with pillows while relaxing, and when it’s time to sleep, roll over onto your side. Sleeping on your side allows mucus to drain more effectively, preventing it from dripping down the back of your throat, which can cause coughing and further irritation.

Ensure you have comfortable pillows that support your head and neck properly, as this will help you stay in a better position for breathing throughout the night.

4. Stay Hydrated and Use a Humidifier

Cold symptoms are often made worse by dry air, especially during winter. Drinking plenty of water throughout the day can help thin mucus and prevent your throat from becoming dry and irritated. Staying hydrated is one of the easiest ways to reduce discomfort and keep your body fighting off the cold.

At night, using a humidifier can add moisture to the air, making it easier to breathe. Dry air can irritate your nasal passages and throat, so increasing humidity in your bedroom can provide much-needed relief. For an extra boost, add a few drops of essential oils like lavender or eucalyptus to your humidifier to help open up your airways and promote relaxation.

5. Keep Your Bedroom Cool and Comfortable

When you’re feeling unwell, it’s tempting to turn up the heating to stay warm, but keeping your bedroom too warm can actually make it harder to sleep. A cooler room helps your body regulate its temperature more effectively, which is especially important when you’re battling a fever or experiencing night sweats.

Aim to keep your bedroom temperature between 16-18°C for the best sleep environment. Wear comfortable, breathable pyjamas and use light layers of bedding that you can adjust easily throughout the night to stay comfortable.

Conclusion: How to Sleep Better with a Cold

Getting a good night’s sleep while battling a cold might seem impossible, but with a few simple changes to your bedtime routine, you can ease your symptoms and enjoy a more restful night. From drinking a cold-fighting smoothie to adjusting your sleeping position and using a humidifier, these tips can help you sleep better and recover faster.