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Sleeping positions and remedies for nighttime cough relief
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From the cold and flu to asthma and allergies, there’s no shortage of ailments that can leave you with an irritating nighttime cough. Relief is closer than you think, though—and we’re here to help. We’ll walk you through several helpful bedtime adjustments to help you get a more restful night’s sleep, along with plenty of home remedies that can minimize (or even eliminate) your symptoms. If your cough just won’t go away, scroll to the bottom of this article for some medical solutions, along with guidance on when you should see a doctor.
Things You Should Know
- Prop up your head with pillows if you’re dealing with a wet or dry cough.
- Breathe in the steam from a bowl of hot water before bed to help clear away mucus.
- Enjoy a spoonful of honey before bed to help soothe your throat and ease your cough.
Steps
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Prop your head up on a couple of pillows before you go to sleep. Elevating your head and neck prevents mucus from collecting in your sinuses, which can contribute to a nighttime cough. [1] X Trustworthy Source Cedars Sinai Hospital Website of one of the world's leading hospitals Go to source Propping your head up can also be a helpful way to manage a dry cough (a cough that doesn’t produce mucus). [2] X Research source
- If you’re managing Gastroesophageal Reflux Disease (GERD), place wooden or concrete blocks under the head of your bed to lift it by 6–9 in (15–23 cm). This angle will help to keep acids down in your stomach so they won’t irritate your throat. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Avoid sleeping flat on your back—this can cause mucus to gather in your sinuses, block up your nose, and prevent you from getting a good night’s sleep. [4] X Trustworthy Source Cedars Sinai Hospital Website of one of the world's leading hospitals Go to source
- Tip: Some people find that side-sleeping is helpful if your cough is unproductive (dry).
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Breathe in through your nose when you sleep. As you go to sleep, make a conscious effort to breathe through your nose rather than your mouth, since mouth-breathing can contribute to a nighttime cough. [5] X Research source If you’re too congested to breathe through your nose, take an OTC nasal spray or oral medication to help. [6] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to sourceAdvertisement
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Place a humidifier in your bedroom. Humidifiers help keep the air moist rather than dry in your room, which can help keep your airways moist and make you less prone to coughing. [7] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source Just make sure that your home humidity levels don’t go over 50%, since this can create mold and dust build-up. [8] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- It doesn’t matter if you get a cool- or warm-mist humidifier, since the mist will be the same temperature once you’ve breathed it in. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Keep a glass of water on your bedside table. Clear your throat with a long sip of water if you wake up with a coughing fit during the night. Warm fluids are even more soothing, so feel free to sip on hot tea or warm water with honey and lemon. [10] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Wash your bedding at least once a week to clear away dust mites. Set the wash load to a hot water temperature that’s at least 130 °F (54 °C). Once your bedding is clean, slip dust-proof covers over your pillows and mattresses to prevent dust mites from collecting on your bedding. [11] X Research source
- Keeping your bedding clean is important if you have a persistent night cough and are prone to allergies. Dust mites, tiny creatures that eat dead flakes of skin, live in bedding and are a common allergy trigger. If you have an allergy or asthma, you may be at risk for dust mites.
- You can also wrap your mattress in plastic to keep dust mites away and your bedding clean, or get anti-allergen mattress and pillow covers.
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Eat a spoonful of honey before bed. Pour out 1 tsp (4.9 mL) of honey and eat it raw, or stir it into a mug of tea or warm water. Since honey has sugar in it, limit yourself to 4–5 tsp (20–25 mL) each day. [12] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Honey is a great natural remedy for an irritated throat, as it coats and soothes the mucous membranes in your throat. Honey also has antibacterial properties; so if your cough is due to a bacterial illness, honey can help to fight off bad bacteria.
- Never give children less than 12 months old honey, since they could contract botulism, a bacterial infection. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Drink herbal tea or warm water. Brew yourself a cup of your favorite tea, or heat up a cup of water in the microwave until it’s comfortably warm. Sipping on a warm drink may help clear away some of the mucus that’s contributing to your cough. [14] X Research source
- In general, being hydrated makes it easier for your body to clear away congestion. Just make sure you’re sticking to hydrating fluids, like juice, broth, and water, rather than beverages like coffee or alcohol. [15] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Try saline irrigation at bedtime if you have a post-nasal drip. Follow the instructions on the saline irrigation kit to use the rinse. Typically, this involves pouring or squeezing the liquid into one nostril while tilting your head to the side so that it flows out the other nostril. [16] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- For a stubborn postnasal drip that doesn’t respond to natural or OTC remedies, your doctor might recommend a medicated nasal spray, such as a nasal steroid or decongestant. [17] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
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Steam your face with hot water. Fill a large bowl with boiling water and lean over it, draping a towel over your head to catch the steam. Breathe in the steam for 10-15 minutes to help clear away your cough. If the water starts to cool, pour a little boiling water into the bowl. [18] X Research source
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Take a steam-filled shower and then stand in cool air. Suffering from a wet cough? Step into a warm, steam-filled shower for around 10 minutes to help break up some of the phlegm. Then, move into a room filled with cool air (like a bedroom with an air conditioner running). The immediate transition may help minimize your cough for the time being. [19] X Trustworthy Source Cedars Sinai Hospital Website of one of the world's leading hospitals Go to source
- If you have asthma, steam can make your cough worse. Do not try this remedy if you have asthma. [20] X Research source
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Take over-the-counter cough medicine. Take a cough expectorant if you’re hoping to cough up more mucus—this type of medication helps to loosen mucus and phlegm in your throat and airways. If you’d rather stop the cough altogether, try a cough suppressant —this blocks your body’s cough reflex and reduces your body’s urge to cough. These are better for dry or non-productive coughs. [21] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- You can also take basic cough syrup or apply Vick’s VapoRub on your chest before bed. Both medicines are known to help reduce coughing at night.
- Read the label of the medicine before you use it. Ask your pharmacist if you are not sure which type of over-the-counter cough medicine is right for your cough.
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Use cough lozenges . Some cough drops use a numbing ingredient, like benzocaine, which can help to calm down your cough long enough to help you fall asleep. [22] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source If you have a dry cough, you can also look for cough drops with antitussives (cough suppressants) like dextromethorphan.
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Talk to your doctor if your cough does not go away after 3 weeks. If your nighttime cough gets worse after several treatments or remedies or doesn’t get better after 3 weeks, see your doctor. Causes of a nighttime cough include asthma, the common cold, GERD, allergies, bronchitis, and more. If you feel extremely ill and are experiencing symptoms like difficulty breathing or chest pain, see your doctor as soon as possible. [23] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- Depending on your diagnosis, your doctor may prescribe a decongestant or a more serious medical treatment. If you already have a more serious medical issue that causes you to cough at night, such as asthma or persistent colds, talk to your doctor about specific medications you can take to treat this symptom.
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Expert Q&A
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QuestionI have been to the doctor and they said it's just a virus, but I'm almost sick every night. What should I do?Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.If you have night time fevers and a cough, you may have tuberculosis. Get a PPD test.
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QuestionHow do I treat my asthma at night?Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.You will need to use a long-acting beta agonist inhaler and a corticosteroid inhaler if you are having increasing night time symptoms. Night time symptoms are the main prognostic indicator of how bad your asthma presents.
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QuestionI've been having a dry cough and my chest is usually congested at night, but I also have asthma. What do I do?Dr. Erik Kramer is a Board-Certified Primary Care Physician at the University of Colorado. With over 15 years of experience, his clinical interests include obesity and weight management, diabetes care, and preventive care, as well as embracing a holistic approach to primary care. He received his Doctorate in Osteopathic Medicine (D.O.) from the Touro University Nevada College of Osteopathic Medicine and completed his residency at Central Maine Medical Center. Dr. Kramer is a Diplomate of the American Board of Obesity Medicine.Follow up with your medical provider to reassess your inhaler management and make appropriate changes. Your nighttime cough should resolve when your asthma is managed well.
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Warnings
- Some coughs, especially if they are persistent and chronic, can be a symptom of a more serious illness, like heart disease, tuberculosis, and lung cancer. However, these diseases usually also come with other more pronounced symptoms, like coughing up blood or a history of existing heart problems. [24] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to sourceThanks
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References
- ↑ https://www.cedars-sinai.org/blog/best-medicine-childs-cough.html
- ↑ https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.relieving-a-cough.ug1887
- ↑ https://www.mayoclinic.org/diseases-conditions/gerd/diagnosis-treatment/drc-20361959
- ↑ https://www.cedars-sinai.org/blog/best-medicine-childs-cough.html
- ↑ https://www.nhsinform.scot/long-term-effects-of-covid-19-long-covid/signs-and-symptoms/long-covid-cough
- ↑ https://www.nhs.uk/conditions/decongestants/
- ↑ https://health.clevelandclinic.org/can-best-combat-effects-dry-winter-air/
- ↑ https://health.clevelandclinic.org/can-best-combat-effects-dry-winter-air/
- ↑ https://www.mayoclinic.org/diseases-conditions/common-cold/expert-answers/cool-mist-humidifiers/faq-20058199
- ↑ https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403
- ↑ https://www.aafa.org/dust-mite-allergy/
- ↑ https://health.clevelandclinic.org/honey-for-sore-throat-and-cough/
- ↑ http://www.mayoclinic.org/diseases-conditions/common-cold/expert-answers/honey/faq-20058031
- ↑ https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.relieving-a-cough.ug1887
- ↑ https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403
- ↑ https://medlineplus.gov/ency/patientinstructions/000801.htm
- ↑ https://www.health.harvard.edu/staying-healthy/treatments-for-post-nasal-drip
- ↑ https://www.nhsfife.org/media/35666/steam-inhalation-leaflet.pdf
- ↑ https://www.cedars-sinai.org/blog/best-medicine-childs-cough.html
- ↑ https://asthma.net/living/hot-shower-risks
- ↑ http://www.health.harvard.edu/staying-healthy/that-nagging-cough
- ↑ https://my.clevelandclinic.org/health/drugs/20593-benzocaine-lozenges
- ↑ http://www.nhs.uk/conditions/cough/pages/introduction.aspx
- ↑ http://www.health.harvard.edu/staying-healthy/that-nagging-cough
About This Article
Article Summary
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The best way to stop coughing at night is to sleep on a 4 inch incline. Take a hot shower every night before bed, and wash your bedding once a week to remove all dust. Read on for more suggestions from our Medical reviewer, including medical and natural remedies!
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