Can’t sleep with a cold? These 5 expert tips might just save your night
Blocked nose, relentless coughing and zero rest? Here’s how to finally get some decent sleep, even when you’re full of cold – expert-backed, parent-friendly, and actually doable.
Winter bugs have a habit of striking just when you most need your sleep. But blocked noses, coughs, fevers and aching limbs can make a good night’s rest feel almost impossible.
For parents juggling work, childcare and winter illnesses, broken sleep can quickly leave you feeling run down. Now, a sleep specialist has shared practical advice to help you rest more comfortably while your body fights off cold or flu symptoms.
Ashley Hainsworth, a sleep expert from Bed Kingdom, says small changes to your bedroom setup and bedtime routine can make a real difference when you are unwell.
“Sleep plays a crucial role in helping us recover from illness, as it helps to boost immune function and supports antibody production,” he explains. “However, the symptoms of cold and flu often make it difficult to get proper rest. Our bedtime routine, sleeping positions, and bedroom environment can all make a significant difference.”
Why cold and flu symptoms feel worse at night
If your symptoms seem to ramp up as soon as you get into bed, you are not imagining it.
Congestion often worsens when you lie flat, making breathing feel harder. Body temperature naturally fluctuates overnight, which can be uncomfortable if you have a fever or chills. Postnasal drip can also trigger coughing once you are horizontal, disrupting sleep just as you are drifting off.
Fatigue plays a role, too. When you are tired, pain and discomfort can feel more intense, making it harder to fall and stay asleep.
Five expert-approved ways to sleep better with a cold or flu
The bedroom expert highlights five key strategies that can help you get better rest while your immune system does the hard work.
1. Elevate your head while asleep
“Using extra pillows to prop up your head and chest helps drain congestion and makes breathing easier while you’re asleep, as it helps prevent coughing fits that may wake you up.”
Sleeping slightly elevated can also reduce postnasal drip, which is a common cause of night-time coughing.
2. Maintain a comfortable bedroom temperature
“Your bedroom should be slightly cooler than the rest of your house, at around 16-18°C, but if you have a fever this may feel uncomfortable. Layering your bedding allows you to adjust quickly if you experience changes in temperature throughout the night.”
Having extra blankets within reach can help you respond to chills without overheating.
3. Use a humidifier to ease congestion
“Dry air irritates the nasal passages and throat, making cold symptoms worse. A humidifier adds moisture to the air and can help ease congestion, soothe a sore throat, and reduce coughing.”
For best results, place it around three feet from your bed while you sleep.
4. Take a warm shower before bed
“The steam from a warm shower temporarily relieves congestion while the warm water helps relax aching muscles. Take a shower 30 minutes before sleep for the best effect.”
Hainsworth explains that the drop in body temperature after a shower also signals to your brain that it is time to sleep.
5. Create a calm sleep environment
“Your body needs more rest when fighting infection, so minimise disturbances. Use blackout curtains, keep electronics away from the bed, and consider earplugs. Your body needs to focus on recovery so it’s important you get adequate rest each night.”
A gentle bedtime routine when you’re ill and still parenting
When you are unwell and still caring for children, a perfect bedtime routine is not realistic. Instead, focus on small wins that make the night easier.
Try prepping essentials before bed, such as water, tissues and any medication you may need, so you are not getting up repeatedly. If possible, aim for an earlier night and give yourself permission to rest rather than catching up on chores.
If night-time sleep is broken, short daytime naps can help, especially while symptoms are at their peak.
Things to avoid before bed when you have a cold or flu
Some habits can make night-time symptoms worse, even if they feel comforting in the moment.
- Heavy or spicy meals late at night, which can trigger coughing or reflux
- Alcohol, which disrupts sleep and increases dehydration
- Scrolling on your phone in bed, which can delay sleep
- Strong menthol products right before sleep if they irritate your airways
Hainsworth also cautions against certain medications in the evening.
“Check the ingredients on any over-the-counter medicines. Some decongestants contain pseudoephedrine which acts as a stimulant and can disrupt sleep if taken too close to bedtime.”
What the NHS says about rest and flu recovery
According to the NHS, rest and sleep are among the most important self-care measures when recovering from flu. Symptoms often include difficulty sleeping alongside high temperature, headaches and body aches.
The NHS recommends keeping warm, drinking plenty of fluids to avoid dehydration, and taking paracetamol or ibuprofen to help lower temperature and relieve aches that may interfere with sleep.
The best sleep position when you’re congested
Sleep position can also affect how well you rest while ill.
“Side sleeping often works best for cold and flu sufferers as it helps prevent postnasal drip from causing coughs that wake you up,” says Hainsworth. “Avoid sleeping flat on your back if you’re congested.”
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Ruairidh is the Digital Lead on MadeForMums. He works with a team of fantastically talented content creators and subject-matter experts on MadeForMums.