How To Sleep With A Cough

Having a cough can be a frustrating experience — especially when it comes to falling asleep at night. If you are lying awake wondering, “How do I sleep with a cough?”, you are not alone. Sleep disruption is among the most common reasons patients with a cough end up seeking medical attention (1). 

While sleeping with a cough can be difficult, there are some things you can do to help yourself get a better night’s sleep until it’s resolved. 

How to Sleep with a Cough 

Whatever the cause of your cough, it can be difficult to fall asleep — and stay asleep — when dealing with it. Here are a few strategies you can try to make sleeping with a cough easier.

Sleep in an Elevated Position

Lindsay Browning, chartered psychologist and associate fellow of the British Psychological Society, tells Sleepopolis that cold symptoms can feel worse a night because “when laying down, the mucus cannot drain in the same way it would when gravity is helping, leading to disturbed breathing or a cough caused by post nasal drip.”

One way to combat this, Browning says, is to keep your head elevated at night. This helps to drain the mucus and relieve sinus pressure, she explains. 

“Lay on your back and use an extra pillow to prop up your head, or raise the head end of the bed itself, if possible,” Browning says.

If your cough is caused by GERD, sleeping with your head propped up can also make it harder for stomach acid to reflux (2).

Change Your Sleeping Position

Laura Purdy, MD, says that lying on your stomach could be one way to provide temporary relief by encouraging more effective drainage of mucus from your airways.

“In doing this, post nasal drip may also decrease and could provide temporary respite from coughing fits,” Purdy says.

Use a Humidifier

Humidifiers are a popular method for relieving a cough at night, as breathing in humid air can keep your nasal passages moist. Particularly in the winter, when air is dry because of the cold temperatures outdoors and the heat being pumped inside, having a little extra humidity could help with a cough.

However, while humidifiers are a popular go-to item for dealing with a cold, they aren’t backed by much scientific support. They also can present some additional harms if they aren’t kept properly cleaned. Over-humidifying your room can worsen allergy and asthma symptoms by creating a moist environment for dust mites and mold to grow, or you could be spraying similar allergens around the room if you aren’t properly cleaning your humidifier (3). 

If you do use a humidifier, remember to keep it ultra-clean and only use the recommended cleaning agents (i.e., never use bleach or other cleaning chemicals that could leave residue in the humidifier, as it can be released into the air).

Try a Facial Steam Before Bed

Browning says that steam can help to loosen the mucus in your nasal passages, which improves congestion. One way to utilize steam is with a facial steam. Browning says you can do this by filling your sink with warm water and placing a towel over your head to trap the steam. Lean over the sink and as the steam builds, inhale deeply.

“Take care not to scald your face on the water or steam,” though, Browning warns.

Take a Steamy Shower Before Bed

Another way to use steam to decongest is to take a hot shower before bed. Browning advises taking a shower that is hot, but still comfortable, in order to generate steam.

“Make sure to close the door to your bathroom to create steam,” Browning says. “Take a few deep breaths to clear up your sinuses.”

She also adds that a warm bath or shower before bed can help promote sleep because as you get out of the warm water and start to cool down, the drop in internal temperature helps you to feel sleepy.

Take Cough Medicine or Using a Decongestant

“If you have a fever, blocked sinuses, or congestion, taking the right medication can help relieve symptoms, allowing you to feel relaxed and settled before bed,” says Browning. She advises steering clear of any medications with caffeine in them, as the caffeine will only keep you awake longer. The medications with caffeine will generally be labeled “non-drowsy.”

When choosing a cough medication, there are two main over-the-counter types: expectorants and suppressants (also sometimes called antitussives) (4). Expectorants work to make coughing up mucus easier by lubricating the airway and loosening the mucus. This results in your cough being more productive — AKA, you’ll actually cough up some of that gunk in your throat. This can relieve some of the discomfort from congestion, as well as rid your body of the mucus that could contain more bacteria or viruses (5).

Suppressants work in the opposite way — they suppress your reflex to cough. These medicines are meant for treating a severe dry cough, or one where you don’t have mucus (6). Suppressants can help you to sleep, as you won’t be kept up by coughing, but it’s important to remember these medicines just numb your reflex to cough — they don’t actually treat the underlying cause, so be sure to see your doctor if your cough is lingering (7).

Consume Honey

A spoonful of honey is a longstanding home remedy for a cough, and there is some evidence that honey may improve cough frequency and cough severity, leading to a better night’s sleep (8). 

Try eating a teaspoon of honey, or putting the honey into a cup of tea for some potential sore throat relief and to help suppress your cough (2). But remember: if you have a wet cough — AKA one with mucus — you may not want to suppress your cough.

Drink a Warm Beverage

A warm drink can also help relieve some of your cough symptoms before bed. One frequently cited older study suggests that drinking a warm beverage can offer some immediate relief from symptoms like runny nose, cough, sneezing, sore throat, chilliness, and tiredness, compared to a room-temperature drink, which only relieved runny nose, cough, and sneezing (9).

Whether you choose a hot toddy, tea, or another warm drink, it can be a pleasant and relieving way to ease your cough symptoms before bed. Just be sure to avoid dairy if you have a wet cough, which might make the mucus in your throat feel thicker (although dairy does not, as popular belief states, cause your body to produce more mucus) (10).

Why Is a Cough Worse at Night? 

Even if you’ve been coughing all day, it can often seem like your cough has gotten much worse at night. What gives?

Purdy says, “Post nasal drip can trigger persistent coughing episodes, while being left without distractions during nighttime can make symptoms more noticeable.”

She also says that lying in a horizontal position can increase mucus accumulation, which can lead to irritation in your airways and lead to coughing episodes. That’s where the “sleeping in an elevated position” trick comes into play.

Sleeping Off a Cough

While sleep alone certainly won’t cure a cough, getting a good night’s sleep is vital for recovering from an illness.

Browning says, “Our immune system is boosted overnight, meaning it is even more important to get a good night’s sleep when you are [feeling] poorly. If you don’t get enough sleep, you are likely to take longer to fight off the virus.”

If your cough is keeping you awake at night and preventing you from getting the sleep that will help you to recover, trying one of the tips and tricks above or seeking advice from your doctor is a good idea. Purdy says, “Incorporating strategies that include cough suppressants, practicing good sleep hygiene practices, and finding comfortable sleeping positions will allow for adequate rest while recovering from coughs.”

How Colds and Coughs Affect Your Sleep

Purdy tells Sleepopolis that coughing can significantly disrupt the ability to fall asleep and stay asleep throughout the night. Having a cough “create[s] congestions, coughing fits, difficulty breathing, and difficulty resting, which all combine to impede quality restful slumber.”

She says coughing can even result in frequent awakenings, disrupting restorative restfulness.

Having your sleep disrupted by a cough can, in turn, affect your physical and mental health, according to Browning. She says it is important to try to remain calm and not stress too much if you aren’t able to fall asleep while sick, as this can make falling asleep even harder. It’s a frustrating situation since lying in bed trying to sleep — especially when you’re coughing — doesn’t feel particularly restful.

“If you are really struggling to get to sleep because of your symptoms, you could get up for a short while to help your body reset before going back to bed,” Browning says. “It’s often thought staying in bed with the lights off is the best method to help you fall back asleep — however, this can actually make you more stressed.”

Instead of lying in bed trying to force sleep and getting worked up about how you can’t sleep, Browning recommends going into a different room to read or listen to calming music.

When to Talk to Your Doctor 

There are many different causes for coughing at night. You might have a respiratory illness like the flu, COVID-19, pneumonia, or bronchitis that is causing you to cough day and night (11). You might have postnasal drip causing mucus to collect in your throat, or gastroesophageal reflux disease (GERD) could be moving stomach acid into your windpipe, both of which can cause you to cough.  

Some medications can cause a cough as a side effect and in some cases, a dry cough at night can be a sign of heart failure (2). Less commonly, a cough could be a sign of a more serious  underlying condition, such as asthma, certain types of cancer, or chronic obstructive pulmonary disease (12).

With so many possibilities, it’s important to see your medical provider to determine what is causing any ongoing or concerning nighttime cough. If the cough persists for more than a few weeks, or is accompanied by other symptoms (think: shortness of breath, unexpected weight loss, fever, etc.), it’s probably time to see your doctor (7). 

Purdy says that if you have a longstanding cough with severe chest pain, difficulty breathing, and/or are coughing up blood, it is best to consult a medical provider quickly for advice and diagnosis. She also recommends seeking medical advice if your cough is interfering with daily activities or significantly impacting your sleep.

FAQs

The Last Word From Sleepopolis 

Sleeping with a cough can be frustrating, but incorporating some of these strategies might help you get the rest and recovery you need to fight off whatever is causing your cough. And when in doubt, consult your doctor to find the best solutions for you.

Sources

Amelia Jerden

Amelia is a Senior Staff Writer for Sleepopolis. She primarily covers bedding and sleep accessory products in reviews, how-to guides, and more. You can also find her over on the Sleepopolis YouTube channel. Amelia is a graduate of the University of North Carolina at Chapel Hill, with double majors in media and journalism and in dramatic art. Outside of work, Amelia can usually be found on a hike, traveling to a new city, or at her local thrift store.