How to Alleviate a Cough that Keeps You Awake at Night

Dealing with a cough at night can be incredibly disruptive and frustrating. Here are several strategies you can try to find some relief and get the rest you need.

Stay Hydrated

One of the simplest and most effective ways to soothe a cough is by staying hydrated. Drink plenty of fluids such as water, herbal tea, or chicken broth. Staying hydrated helps to soothe your throat and thin out mucus, making it easier to cough up and less irritating.

Use a Humidifier

A humidifier can add moisture to the air, helping to ease coughing, especially if the air in your home is dry. Dry air can exacerbate coughing, so adding some moisture can make a big difference. Consider getting a humidifier for your bedroom or entire home to keep the air at a comfortable level.

Elevate Your Head

Sleeping with your head elevated can help reduce coughing. Use extra pillows to prop up your head and chest, which can prevent mucus from pooling in your throat and making you cough more often. This simple adjustment can make a big difference in your ability to sleep through the night.

Hone in on Honey and Warm Water

A spoonful of honey in warm water can provide significant relief from a sore throat and may help reduce coughing. This natural remedy is great for soothing irritation and can be particularly beneficial when your cough is due to a cold or flu. However, it's important to note that honey should be avoided by children under one year of age due to the risk of botulism.

Avoid Irritants

Stay away from irritants that can trigger your cough. This includes smoke, strong odors, and allergens. If you're sensitive to certain substances, take steps to minimize exposure, especially in your bedroom. Keeping your living space clean and free from irritants can help prevent coughing and improve your sleep quality.

Over-the-Counter Medications

If your cough is persistent or severe, consider using over-the-counter medications such as cough suppressants or expectorants. These can be effective in managing coughing spells, but it's important to follow the instructions on the package and consult a pharmacist or doctor if you're unsure about which medication to use or how to take it.

Create a Comfortable Sleeping Environment

To set up your bedroom for a good night's sleep, make sure your pillow and bed sheets are made of cotton and are clean, fresh, and completely free of dust. Avoid using materials that might be irritants, such as hair dyes and mosquito repellents. Central air conditioning (AC) can also be a significant irritant and should be avoided, if possible. By creating a calm, comfortable environment, you can reduce the chances of coughing that might interfere with your sleep.

Additional Tips for Relieving a Cough

Try hot tea with rum and sugar honey (optional): If you can handle the sweetness, this can provide additional relief, but skip the sugar if needed. Use a humidifier or an air purifier to improve indoor air quality. Consider a cough mixture from the pharmacy designed to soothe your symptoms. Prevent GERD (gastroesophageal reflux disease) by managing any underlying conditions that contribute to acid reflux. Take decongestants if you have a cold or sinus issues, and follow the instructions carefully.

Consult a Doctor If Necessary

If your cough persists for more than a week or is accompanied by other symptoms such as fever, shortness of breath, or worsens, it's important to seek professional medical advice. A healthcare provider can help diagnose the underlying cause of your cough and provide appropriate treatment.

Remember to listen to your body and take care of yourself. A good night's sleep is crucial for your overall health and well-being. By following these tips, you can help alleviate your nighttime cough and enjoy restful, uninterrupted sleep.