How to Sleep With a Cold or Flu: Easing a Blocked Nose and Cough

Working out how to sleep with a cold or flu matters, because rest is one of the main things that helps you recover, and a blocked nose and cough are very good at stopping it. You can't cure a cold overnight, but you can make the nights easier. This guide covers why colds and flu wreck sleep, how to set up your bed and bedroom, easing a blocked nose and cough at night, using medicines safely, sleeping more while you're sick, and when to see a doctor.

The short answer: rest, keep up your fluids, and make breathing easier at night with saline drops or spray, steam and an extra pillow if it helps. Honey can soothe a sore throat and cough in adults. Use decongestants for a few days at most, check combination cold and flu tablets so you don't double up on paracetamol, and don't give cough and cold medicines to young children. Sleep as much as your body asks for. Get medical help if you have trouble breathing or you're getting worse.

This guide is general information, not medical advice.

Why colds and flu wreck your sleep

Colds and flu are caused by different viruses but share many symptoms: cough, tiredness and a sore throat. Most of the sleep trouble comes from three things:

• A blocked nose, which forces mouth breathing, dries your throat and wakes you.
• Coughing, which often feels worse lying down.
• Fever, aches and sweats, which make you too hot one minute and cold the next.

A cold usually gets better on its own within seven to 10 days, though a cough can hang around after the other symptoms go (source). The flu tends to hit harder, and the main self-care advice is plenty of rest and plenty of fluids (source). For more on the link between rest and fighting infection, see sleep and the immune system.

Set up your bed for a sick night

Small changes to the bedroom make a real difference:

Problem	What to try
Blocked nose	An extra pillow to raise your head a little; saline spray before bed
Dry throat on waking	Water by the bed; avoid alcohol and caffeine, which can dry your throat
Hot and sweaty	Light layers you can peel off; a cooler room. See best bedroom temperature for sleep
Shivery	An extra blanket on the end of the bed, ready to pull up
Partner kept awake	Sleep apart for a few nights so you both rest

Sleeping on your side or slightly propped up often feels easier than lying flat on your back with a blocked nose. Our guide to the best sleeping position goes into the pros and cons.

Easing a blocked nose and cough at night

Healthdirect suggests these self-care options for a blocked nose caused by a virus (source):

• Saline drops or spray to loosen mucus. A dose just before bed helps.
• Steam or vapour treatments, such as breathing in the steam from a hot shower.
• Nasal sprays containing eucalyptus or lozenges containing menthol.
• Fluids. Drink plenty while you're sick.

For a cough, healthdirect also suggests staying well hydrated, resting, inhaling steam from hot water (taking care not to scald yourself), and adding some honey, which may help soothe your throat and reduce irritation (source). A warm drink with honey in the evening is an easy way to do that.

If the air in your room feels very dry, our guide to humidity and sleep explains what helps.

Using medicines safely

Medicines can ease symptoms enough to let you sleep, but use them carefully:

1. Decongestants: healthdirect warns that using decongestants for longer than a few days can make a blocked nose worse when you stop. Keep them short-term.
2. Combination cold and flu tablets often contain paracetamol. Check the label so you don't take extra paracetamol on top.
3. Some cold tablets are designed for daytime or night-time use. Ask your pharmacist which suits you and whether they're safe with your other medicines.
4. Children: healthdirect says cough and cold medicines should not be given to children younger than six, and children aged six to 11 should only have them on a health professional's advice. Don't give aspirin to children.
5. Antibiotics don't help a cold, because colds are caused by viruses.
6. Flu antivirals are prescription medicines that work best when started within 48 hours of symptoms. If you're in a higher-risk group, see your doctor early.

Sleeping more while you're sick

It's normal to need more sleep when you're unwell. Let yourself:

• Nap when you're tired. Normal advice about keeping naps short matters less while you're ill. See how long a power nap should be for when you're back to normal.
• Stay home. Healthdirect advises staying home while you're sick to avoid spreading the virus. That also gives you room to rest.
• Don't force early alarms. If you can, switch off work alarms and let yourself wake naturally for a few days.
• Ease back into routine. Once you're better, return to your usual wake-up time. Our guide on catching up on sleep explains how to recover without throwing your body clock out.

When to see your doctor

Healthdirect advises contacting your doctor if symptoms get worse, or if you have shortness of breath, signs of dehydration, severe vomiting or confusion. Get emergency help straight away for trouble breathing. For babies under three months with a fever, or a child who can't stop vomiting, seems unresponsive or has a rash that doesn't fade, call an ambulance.

People aged 65 and over, children under five, pregnant women and people with conditions such as heart disease, asthma, diabetes or kidney disease, or a weakened immune system, are at higher risk from flu and should see a doctor early. See a doctor too if a cough lasts more than four weeks. You can also call healthdirect on 1800 022 222 for advice at any time.

Where the Sovune Nudge fits

We make the Sovune Nudge, a vibrating alarm wristband, so we're not neutral. It won't help you get over a cold. It can help when you're sick but still need to wake at a set time, for medicines or for work, without a loud alarm waking a partner who is sleeping apart from you or a household that's also unwell.

• Silent. No speaker and no sound, just vibration on your wrist.
• Three separate alarms, handy for timed doses or a gentle reminder to drink water.
• Starts as a gentle tap and builds through three intensity levels, so a groggy, sick morning isn't jarring.
• Water-resistant for everyday use, so a hot shower for steam is fine. Not for swimming.

It comes with a 30-day money-back guarantee.

Quick answers

What's the best position to sleep in with a cold? Many people find side sleeping or an extra pillow under the head eases a blocked nose. Use whatever lets you breathe most easily.

Should I sleep more when I have the flu? Yes. Rest is one of the main self-care steps for flu, so sleep as much as you need.

Can I use a nasal decongestant every night? Only for a few days. Longer use can make a blocked nose worse when you stop.

Is honey good for a cough at night? Healthdirect says honey may help soothe your throat and reduce irritation. A warm drink with honey before bed is a simple option for adults.

For every type of silent alarm compared, see our complete guide to vibrating alarms in Australia.

See the Sovune Nudge →