How to Sleep With a Cold: A Complete 2025 UK Guide to Rest and Recovery
- Phoebe Walsh
- Apr 30
- 6 min read
Updated: 5 days ago
A cold may be mild by medical standards, but anyone who's spent a night tossing and turning with a blocked nose, sore throat, or persistent cough knows just how brutal it can feel. Sleep is one of the most important tools for recovery, yet it’s the first thing a cold disrupts.
So, how do you sleep with a cold, especially when every breath feels like a battle?
This comprehensive guide explains why sleep becomes difficult when ill, how to relieve nighttime cold symptoms, and what sleeping positions, remedies, and environmental tweaks can help. All advice is tailored to a UK audience, including recommended over-the-counter options and practical at-home solutions.
Why Sleep Is So Hard With a Cold
Colds come with an unpleasant combo of symptoms that wreak havoc on your ability to sleep:
Nasal congestion blocks airflow through the nose, forcing mouth breathing and often triggering snoring or dry mouth.
Post-nasal drip can cause coughing fits as mucus accumulates in the throat when lying flat.
Sore throats become more noticeable at night due to dry air and lack of swallowing.
Sneezing and sinus pressure can interrupt sleep repeatedly.
Low-grade fever or chills might make it hard to regulate body temperature.
On top of that, your body ramps up immune activity at night, which can increase inflammation and worsen symptoms. Ironically, the time you need sleep most is when it’s least accessible.
The Role of Sleep in Immune Recovery
Numerous studies highlight the role of sleep in helping the immune system fight off infections. A 2015 study in Sleep journal found that people who slept less than six hours per night were over four times more likely to develop a cold after exposure to a virus than those who slept seven hours or more. Quality rest supports immune cell production, reduces inflammation, and accelerates recovery.
That’s why optimising sleep, no matter how minor the illness, is worth the effort.
Best Sleeping Positions When You Have a Cold
Sleeping posture makes a surprising difference when managing cold symptoms. The goal is to minimise mucus build-up, reduce coughing, and improve airflow.
1. Sleep Elevated (Use Extra Pillows or a Wedge Pillow)
Propping the upper body with an extra pillow or wedge pillow encourages sinus drainage and reduces the pooling of mucus in the throat, lowering the chance of night-time coughing.
Lisa Artis, Deputy Chief Executive Officer of The Sleep Charity, recommended the following sleeping position:
"On your back with your head and shoulders elevated at a 45-degree angle. This position prevents mucus from pooling in your throat, which can trigger coughing fits and make breathing more difficult."
2. Side Sleeping (Left Side Preferred)
Side sleeping helps keep airways open and may relieve pressure from inflamed nasal passages. Left-side sleeping may further support digestion, which can be useful if you’ve taken medication or eaten recently.
3. Avoid Sleeping Flat on Your Back
Lying flat can increase congestion and promote snoring or coughing. It also makes it harder for mucus to drain from the sinuses and upper throat.
Natural Home Remedies to Sleep With a Cold
If your goal is to sleep more soundly while sick, consider these time-tested (and science-supported) natural approaches:
1. Steam Inhalation Before Bed
Boil water, pour it into a bowl, and inhale the steam with a towel over your head for 5–10 minutes. This helps open nasal passages and reduce sinus pressure. Adding eucalyptus oil can provide additional decongestant effects.
2. Saltwater Gargle
A warm saltwater gargle soothes sore throats and reduces inflammation. Do this 30 minutes before bed to ease nighttime discomfort.
3. Honey and Lemon Tea
Honey has antibacterial and soothing properties, while lemon provides vitamin C. Drink warm (not scalding) honey-lemon tea before sleep to calm the throat and support hydration.
4. Menthol Rubs (e.g. Vicks VapoRub)
Rub a menthol-based balm on your chest, throat, and even under the nose. This can relieve coughing and ease breathing by activating cold receptors that trigger a feeling of clearer airways.
5. Hydration Throughout the Day
Mucus thickens when dehydrated, worsening symptoms. Drink plenty of fluids during the day so you're not chugging water right before bed (which leads to overnight bathroom trips).
Over-the-Counter Solutions Available in the UK
The UK has several over-the-counter cold relief options available in pharmacies like Boots, LloydsPharmacy, and Superdrug. Be cautious with combinations and follow NHS guidelines.
1. Nasal Decongestant Sprays (e.g. Otrivine, Sudafed)
These provide near-instant relief by shrinking swollen nasal tissues. Only use for up to three days to avoid rebound congestion.
2. Paracetamol or Ibuprofen
These help with sore throats, headaches, sinus pressure, and fever. Both are available over the counter. Always check compatibility with other medications.
3. Cough Syrups (e.g. Benylin, Covonia)
Cough suppressants help reduce the urge to cough, while expectorants assist in loosening mucus. Use the right type depending on whether your cough is dry or chesty.
4. Nasal Strips
Nasal strips mechanically open up nasal passages and can be helpful alongside other treatments.
5. Throat Lozenges and Sprays (e.g. Strepsils, Ultra Chloraseptic)
These numb the throat and reduce pain, particularly helpful just before bedtime.
Bedroom Tweaks to Improve Sleep When Sick
Creating a sleep-friendly environment is essential when battling cold symptoms. Consider the following changes:
1. Use a Humidifier
Dry air irritates nasal passages and throats. A cool-mist humidifier adds moisture to the air, making it easier to breathe and reducing congestion.
2. Keep the Bedroom Cool (Around 18°C)
The ideal sleeping temperature is around 16–18°C. Overheating can worsen sinus inflammation and lead to night sweats, especially if you have a low-grade fever.
3. Change Pillowcases Daily
Your pillowcase collects bacteria, sweat, and mucus during illness. Switching it out each night reduces reinhalation of pathogens and allergens.
4. Keep Tissues and Water by the Bed
Minimise disruption by having tissues, water, and any night-time medication easily within reach.
When to See a Doctor
While most colds resolve on their own, sleep disruption lasting more than a few days could indicate complications or other underlying conditions. Seek medical advice if:
Symptoms persist for more than 10 days
You experience facial pain or swelling (may indicate sinusitis)
There’s a high fever or ear pain
Breathing becomes laboured or wheezing develops
Can Sleep Supplements Help With a Cold?
Some natural sleep aids may help counteract the restlessness of being unwell:
Valerian Root Tablets – Traditionally used for anxiety and restlessness
Magnesium Glycinate – Supports muscle relaxation and nervous system function
Sleep Gummies – Often combine melatonin (not widely sold in the UK), magnesium, or calming herbs
Note: Melatonin is prescription-only in the UK but sometimes sold online. NHS guidance advises caution.
For more on UK-legal sleep aids, see our guide: Herbal Sleeping Pills UK.
How to Minimise Cold Transmission at Night
If you share a bed with a partner or child, you’ll want to take extra steps to protect them while recovering:
Sleep separately if possible
Wear a mask in close quarters, especially when coughing
Sanitise surfaces, door handles, and shared items
Wash hands frequently, especially after using tissues or coughing
Final Thoughts: Prioritise Rest, Even if Sleep Isn’t Perfect
Sleeping with a cold is rarely perfect, but even broken or lighter sleep is better than none. Take steps throughout the day to manage symptoms, stick to a wind-down routine, and try to stay consistent with sleep timing.
By elevating your head, humidifying your room, and using the right remedies, it is possible to get restorative sleep, even when your nose is blocked and your throat feels like sandpaper.
Frequently Asked Questions: Sleeping With a Cold
Why is it harder to sleep when you have a cold?
Colds cause nasal congestion, coughing, and sore throats, all of which disrupt breathing and comfort during the night. Lying flat worsens symptoms like post-nasal drip, making restful sleep more difficult.
What’s the best position to sleep in when congested?
Sleeping on your back with your upper body slightly elevated or on your side (especially the left side) helps drain mucus, reduces coughing, and improves airflow.
What should I take before bed to help sleep with a cold?
Over-the-counter options like paracetamol or ibuprofen for pain relief, nasal decongestant sprays (e.g. Otrivine), and menthol rubs can ease symptoms. Herbal teas, honey, or valerian tablets may also promote relaxation.
Can I use a humidifier to help with sleep during a cold?
Yes, using a cool-mist humidifier can keep nasal passages and throats moist, reducing irritation and making breathing easier at night.
Is it okay to take sleep aids while sick?
Some natural sleep aids like valerian or magnesium may help relax the body without interacting with cold medications. Always check with a pharmacist if combining products, especially if taking other medications.
Should I sleep more when I have a cold?
Yes. Sleep supports immune function and helps your body fight off the virus faster. Even if sleep quality is reduced, resting as much as possible aids recovery.
Are there any UK-specific remedies for night-time cold relief?
Yes. Products like Benylin Night Cough, Otrivine Nasal Spray, Strepsils, and Vicks VapoRub are all widely available in UK pharmacies and can ease symptoms at bedtime.
When should I see a GP for cold symptoms disrupting sleep?
If symptoms last more than 10 days, involve facial pain or pressure, a high fever, or if breathing becomes difficult, consult a GP. These could indicate a secondary infection or another condition.
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