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5 Tips on How to Sleep with a Cold
Tips for Resting When You’re Congested
You’re exhausted, your head is pounding, and your nose won’t stop running—but the moment you try to sleep, you’re wide awake, struggling to breathe. Sleeping with a cold can feel impossible, but quality rest is exactly what your body needs to recover.
If congestion, coughing, and discomfort are keeping you up at night, here’s how to get the sleep you need while your body fights off that stubborn cold.
1. Keep Your Head Elevated
Lying flat can cause mucus to pool in your sinuses, making congestion worse. Sleeping with your head slightly elevated allows for better drainage, reducing the feeling of being completely blocked up.
What to Do:
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Use an adjustable bed frame or stack a couple of pillows to prop yourself up.
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A supportive, breathable pillow like the Sweet Zzz Plant Based Pillow can help keep your head elevated without feeling stiff or uncomfortable.
2. Breathe Easier with Steam and Humidity
Dry indoor air can make congestion worse, drying out your nasal passages and throat. A little moisture can go a long way in helping you breathe better.
What to Do:
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Take a hot shower before bed to loosen mucus and clear your airways.
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Use a humidifier to keep the air in your bedroom moist.
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Try inhaling steam by filling a bowl with hot water and placing your face over it with a towel for a few minutes before bed.
3. Stay Hydrated (But Time It Right)
Fluids help thin mucus, making it easier for your body to clear out congestion. However, drinking too much water right before bed can lead to frequent bathroom trips, disrupting your sleep.
What to Do:
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Drink plenty of warm fluids like herbal tea, broth, or honey-lemon water throughout the day.
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Reduce liquids an hour before bedtime to minimize nighttime awakenings.
4. Use Natural Remedies for Congestion
Instead of relying solely on medication, natural remedies can help open up your airways and make breathing easier.
What to Do:
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Try nasal saline spray or a neti pot to flush out your sinuses before bed.
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Apply menthol rub to your chest or under your nose to help with nasal airflow.
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Use eucalyptus essential oil in a diffuser to promote clearer breathing.
5. Create a Comfortable Sleep Environment
When you’re sick, comfort matters more than ever. Overheating or sweating through the night can make you feel worse, and scratchy fabrics can irritate already-sensitive skin.
What to Do:
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Keep your bedroom cool and well-ventilated (between 60-67°F).
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Use breathable, moisture-wicking bedding like Sweet Zzz Bamboo Sheets to stay comfortable without overheating.
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Choose a hypoallergenic mattress like the Honey Hybrid Organic Mattress to avoid irritation from dust mites or allergens while your immune system is working overtime.
Final Thoughts: Let Your Body Heal While You Sleep
A cold may make sleep difficult, but the right environment, hydration, and breathing techniques can help you get the rest your body needs. The more you support your recovery with comfort, humidity, and proper sleep posture, the sooner you’ll wake up feeling better.
At Sweet Zzz, we know how important rest is—especially when you’re under the weather. That’s why we create cozy, breathable bedding and supportive sleep products designed to help you rest better, even when you’re not feeling your best. Because when your body gets the sleep it needs, healing happens faster.
