When you're sick, the last thing you want to do is roll over and over in bed all night. Unfortunately, this is the risk between medicines and nasal congestion. However, if you make some changes, you will be able to rest better when you have a cold and, as a result, you will be able to heal faster.
Steps
Part 1 of 3: Medications
Step 1. Spray a decongestant nasal spray
Decongestant products help clear the respiratory tract, promoting sleep. Also, nasal sprays only work locally, so they won't make you agitate or keep you awake, as is the case with some medications that you take orally.
- After 6:00 pm, avoid taking oral medications, such as Benadryl and pseudoephedrine, if you are unfamiliar with the effect they have on your body. For example, pseudoephedrine can agitate you and keep you awake. However, if you know that Benadryl numbs you, feel free to take it in the evening so that you sleep soundly.
- Antihistamines, such as Benadryl, are not always as effective against colds, although they can help you with allergies. Some experts suggest that brompheniramine and chlorpheniramine work best against colds.
- It is preferable to only use decongestant nasal sprays for a couple of days, since excessive use can aggravate inflammation of the mucous membranes. Once you find out which nasal decongestants make you sleepy or at least don't keep you awake, you can take the pills.
Step 2. Try a nasal patch
It opens up your nasal cavity, allowing you to breathe easier during the night.
Step 3. Take a pain reliever
If you are slightly feverish, acetaminophen is effective in lowering your body temperature and relieving pain caused by a sore throat or blocked sinuses. Its action will help you rest better.
- If you are taking acetaminophen, read the package insert of the flu medicines you are taking, also to see if they contain the same pain reliever ingredient. In excessive amounts, acetaminophen could cause liver damage, so if you don't inform yourself, you risk taking it in larger doses.
- You may be tempted to take Tylenol when you are cold. However, this drug contains diphenhydramine, which is also present in Benadryl. As recommended above, if you don't know what the effects of Benadryl are on your body, it's best not to take it in the evening. Also, make sure you don't double your doses by taking Tylenol alongside another drug that contains diphenhydramine or an antihistamine ingredient.
Step 4. Try a cough syrup
If you have a dry cough, which sometimes accompanies a cold, you can use a syrup that contains a cough suppressant, such as dextromethorphan.
- If you have a fat cough, which means you produce mucus when you cough, see your doctor, especially if it prevents you from sleeping.
- Cold medicines and cough syrups may contain some of the principles mentioned above. For example, Vicks Flu Triple Action packs a cough suppressant, acetaminophen, and an antihistamine. Therefore, read the package insert so that you don't take the same drug twice. Also, make sure you know how it affects your body before taking it in the evening so it doesn't keep you awake.
Part 2 of 3: Home Remedies
Step 1. Throw yourself in the shower before bed and breathe in the water vapor deeply
Thanks to hot water, not only will the muscles relax, but also the nose will benefit from the decongestant power of the steam, which will allow the sinuses to free themselves. This way you will avoid sniffing all night.
Step 2. Eat chicken broth or drink a hot drink
Steam from food has a similar effect to showering, relieving congestion. In fact, moms are right to make chicken broth when their kids get sick, as studies have shown that it can be more effective at decongesting the nasal passages than plain hot water. Also, by drinking fluids and eating broth, you will keep your body well hydrated and, as a result, you will have an extra weapon to fight congestion.
- Avoid caffeinated drinks before bed as they can prevent you from falling asleep.
- Some herbal teas, such as chamomile tea, can also relax you and allow you to fall asleep more easily.
Step 3. Try a saline solution
Salt water can clear the sinuses. You can use the lota neti (or neti pot in English) to introduce the saline solution into the nose or buy a saline nasal spray at the pharmacy with which to nebulize the water inside the nose.
If you prefer to make saline at home, be sure to use sterile or distilled water to prevent any infections. You can also boil it
Step 4. Use a menthol gel
While spreading it on your chest won't necessarily open your airways, it may still make it easier to breathe thanks to its cooling effect.
Step 5. Use salt water to gargle
It can relieve a sore throat for a short period of time and allow you to fall asleep more quickly. Just dissolve 1/4 or 1/8 of a teaspoon of salt in water and gargle for 30-60 seconds. Be careful not to swallow the water.
Part 3 of 3: Equipping the Bedroom
Step 1. Keep your head elevated using a pair of pillows
Create a slight inclination by using some pillows to raise the head about 15 cm from the body. Since this position reduces the blood supply to the head, the nasal passages will be less inflamed and, therefore, you will be able to breathe better. It may also relieve sinus pressure.
Step 2. Use a humidifier
It is able to reduce congestion when you are cooled. The indoor humidity of the house should be around 30-50%. If the air is too dry, you can turn on a humidifier in the bedroom to make it more humid.
- To measure humidity in your home, buy a hygrometer from a hardware store. However, some humidifiers have this feature, so you can measure it this way too.
- Keep your humidifier clean for it to work effectively. Use distilled water and be sure to change it regularly, but also to replace the filter periodically. Also, take care to clean it twice a week. If it is dirty, it risks the proliferation of bacteria present in the air.
Step 3. Protect yourself from the light
In other words, make sure all light sources are off by closing the curtains on the windows and covering the alarm clock. The presence of light causes the brain to wake up, so taking care to turn off any light sources, you can promote sleep.
Step 4. Maintain a comfortable room temperature
Make sure the bedroom is neither too hot nor too cold, otherwise you may fidget or wake up. Some experts suggest that the ideal temperature for sleeping is between 18 and 20 ° C. You may feel the need to stay warmer when you are cooled, but still avoid overheating your bedroom.
Step 5. Try essential oils
Essential oils, such as lavender and chamomile, have a relaxing effect. Add a few drops of a spray bottle containing water and spray the solution on the pillow before going to bed.
Advice
- If the decongestant makes you drowsy, use it in the evening instead of during the day.
- Keep some extra blankets nearby, as colds can raise your body temperature.
- Keep a glass of water next to your bed to soothe your throat if you wake up coughing.
- Place a basin near the bed if you feel the need to throw up.
- Mint lozenges or gum can help clear your nose when it's blocked. However, be careful not to fall asleep by holding one in your mouth, otherwise you risk suffocating.
