Nothing disrupts a restful night's sleep like a persistent cough. The continuous coughing can break your rest, leaving you exhausted and irritable the next day. In essence, coughing not only ruins your sleep but affects the following day as well.
To help ease your nighttime cough, here are some effective strategies:
# Elevate your head: Use an extra pillow or raise the head of your bed to minimize post-nasal drip, reducing coughing while you sleep.
# Stay hydrated: Drinking plenty of fluids throughout the day keeps your airways moist and soothes an irritated throat, promoting better sleep.
# Use a humidifier: Moisturizing the air with a humidifier can help prevent throat and nasal irritation, easing coughing and improving sleep quality.
# Take a warm shower: A warm shower before bed can help clear mucus and open your airways, offering temporary relief from coughing and making it easier to fall asleep.
# Try cough drops or lozenges: Sucking on a lozenge before bed can calm a stubborn cough, allowing you to sleep more comfortably.
# Avoid triggers: Identify and steer clear of any cough triggers like smoking, allergens, or irritants such as strong fragrances or cleaning chemicals.
# Create a calming sleep environment: Turn your bedroom into a peaceful retreat by reducing noise, maintaining a comfortable temperature, and using blackout curtains or an eye mask to block out light.
# Practice deep breathing: Deep breathing exercises before bed can help relax your body, reduce coughing fits, and promote deeper sleep.
# Consider over-the-counter remedies: Speak with a healthcare professional about using over-the-counter cough medications or throat sprays to relieve your cough and improve sleep.
# Stick to a consistent sleep schedule: Establishing a regular sleep routine can regulate your body's internal clock, helping you fall and stay asleep, even with a cough.