Rest, along with hydration, is one of the most common recommendations to help you get over a cold. What do you do when you can’t get enough sleep? Here are seven helpful tips to help you get more sleep while you battle your cold.

Hydration is key

The reason for hydration during a cold is that a cold can drain your body as more mucus is formed to help your body fight this virus. Fluids may help to break down congestion. Try to drink a soothing, non-caffeinated drink as you get ready for bed. This could be as simple as drinking water. One of the most popular home remedies is warm water with honey and lemon. Just go easy on the honey as sugar may increase inflammation and contribute to dehydration. Herbal teas are becoming popular, but make sure to avoid caffeine. Although our parents may swear by a “hot-toddy” or shot of whiskey, alcohol can actually make you more dehydrated and rob you of the restful, deep sleep that you need.

Plan ahead

Commit to turning in early and starting your bedtime routine ahead of schedule. Keep a few things handy at your bedside to avoid jumping out of bed during the middle of the night! Remember to gather some useful items such as a glass of water and some tissues. Try adding ColdropsÒor ColdropsÒMister to your bedside. If you wake-up coughing, it might be convenient to have a soothing menthol remedy to ease coughing and make your nasal passages feel clearer. The easy administration means that the dose is pre-measured and you can take it easily at the bedside, without having to worry about sugar.

Consider a nasal wash to help with clogged nasal passages

There are several devices to choose from. Be sure to carefully follow the instructions for use and cleaning.[1]Pay close attention to the type of water used for both the flushing as well as the cleaning.

Take a warm shower

The steam can moisten air passages and help you feel relaxed before bed. If you are feeling dizzy, consider a bath or sitting down during your shower.

Pay attention to humidity

Humidity is the amount of vapor in the air and this can vary by season and is often related to where you live. The ideal amount of humidity in your home is between 30 to 50 per cent. If the humidity is too low, people can suffer from dry eyes, chapped lips and dry skin. Increasing the humidity in areas where the air is dry can help breathing for those who suffer from respiratory infections as well as those with allergies or asthma.  Be aware that if humidity is too high there can be issues with potential allergens such as mold that can trigger allergies and contribute to cold-like symptoms.

Resist the temptation to open a window

You may feel like you need to allow some fresh air into your room. This might seem like a good idea, but cold, dry air can be problematic for people with underlying conditions such as asthma or COPD (chronic obstructive pulmonary disease).[2]Depending on the time of the year, an open window can introduce allergens such as pollen into your sleeping environment. For those with allergies, this can add to the misery of a cold.

Check medication

If you are using a medication, like a decongestant, choose carefully. Be sure to read the labels and speak with a healthcare practitioner to make sure that your medication is an appropriate choice for you. When it comes to sleep, some cold medications can make people feel drowsy, while others can make people jittery.

If you are still having problems getting to sleep, or if you’re awake and cannot fall back to sleep right away, remind yourself that resting with your eyes closed (even if you’re awake!) can still be helpful[3]. Relax, close your eyes, and give rest a try… hopefully this approach will allow you to fall asleep.


  1. Is Rinsing Your Sinuses With Neti Pots Safe? US Food and Drug Administration – Consumer Updates.
  2. Cold Weather and Your Lungs. American Lung Association.
  3. Is Resting as Beneficial as Sleeping?

Susan Jankus | Ddrops

Susan works in our marketing department, but she is a science geek at heart.  She has degrees in biology and pharmacology and love researching scientific content.  In whatever spare time she has, Susan is trying to keep up with her teenage kids and sneaks out for walks with her dog, Sugar.