How to Sleep with a Winter Cold

With Covid cases on the rise and winter colds making their mark, snuffly Britons are being given advice on how to sleep with a cold.

The sleep experts at Winstons Beds have revealed six tips to ensure proper rest while feeling under the weather.

A dip in temperatures has resulted in the return of colds, flu and other respiratory illnesses, which is causing havoc on sleeping patterns across the UK.

Symptoms such as a sore throat, blocked nose and chesty cough are elevated when lying down, worsening congestion and making it harder to breathe.

Sleep is essential for strengthening the immune system when poorly, so it is important to take the necessary steps to ensure a full night’s rest and aid recovery.

One solution for those suffering is to ensure that the head is raised higher than the body using extra pillows so the sinuses can drain more easily.

More unusual hacks to beat the sickness and get some sleep include the wet sock treatment and the onion trick.

Rebecca Swain, sleep expert from WinstonsBeds.com, said: “Trying to fall asleep when dealing with a cold can be difficult, but luckily there are a few things sufferers can do to make it a little easier.

“The body needs as much sleep as possible to recover, but this can be hard when poorly because symptoms like congestion worsen when lying down.

“There are many traditional ways to help get to sleep while ill including changing sleep positions and steaming the face to ease congestion.

“Many will be surprised that they can use unexpected items around the house such as socks and potatoes to aid symptoms and help get to sleep.”

Here are tips from WinstonsBeds.com on sleeping with a cold:

Steaming

A stuffy nose can keep you up at night, but steaming will loosen mucus to ensure quality sleep. Inhale the steam over a bowl of hot water and consider adding honey or essential oils like lavender or tea tree to ease inflammation.

Wet sock treatment

This home remedy naturally stimulates the immune system. It involves wearing wet, cold socks to bed and letting the body work during the night to warm the feet and dry the socks out. This increases circulation to the feet which helps to decrease congestion in the head and chest.

Sleeping Position

It’s important to adopt a different sleeping posture when sick. Those struggling with congestion should sleep on their side at a slight angle and elevate their head using extra pillows to relieve sinus pressure in the head. Laying directly on the back could make the congestion worse.

Keep the bedroom cool

The NHS recommends that the bedroom should be between 18 and 24 degrees celsius for the best sleep. It may be tempting to wrap up warm when under the weather, but this could disrupt sleep and exacerbate symptoms, so add a fan or open the window to add some cool air.

Sliced potatoes and onions

This unusual remedy from the 14th century involves placing sliced potatoes or onions in socks to ease symptoms and remove toxins. It stems from the belief that onions could ward off the black plague and the principle of Chinese reflexology, which suggests that treating the feet benefits the whole body.

Stay Hydrated

Overall hydration helps to alleviate symptoms, and hot drinks are great for those suffering from cold symptoms. Herbal tea is a great option as it can soothe sore throats and general congestion and boost the immune system before bed.

Sleep Magazine is your trusted UK guide to help you get better sleep and wake feeling truly refreshed.