We've all been there. You've felt fine all day, but as soon as your head hits the pillow...BAM! Your nose has transformed into a dripping tap and even breathing is a struggle.
Check out our 7 top tips for falling (and staying!) asleep when you've got a cold.
1. Go head over heels
There's nothing worse than struggling to drift off because you feel all bunged up. Raising the level of your head while you sleep can really help to solve this problem by draining your sinuses. Adding a few more pillows under your head may seem like a good idea, but this can force your neck to be at an uncomfortable angle, causing pain the following day. Instead, try putting a few large books underneath your mattress. This should raise your body from the waist up, rather than just raising your neck.
2. Check your meds
You’ll probably need some sort of decongestant or flu medication before bed. But beware; many of these kinds of medications contain caffeine or other stimulants. That’s great during the day when you’re feeling run down and nee a pick-me-up, but taking them too close to bedtime can really disrupt your sleep. Try to avoid any caffeinated drinks or medications after 3 or 4pm and opt for a special night-time cold and flu medication that will make you drowsy.
3. Spray away
It's natural for most of us to breathe through our noses while we sleep, but this can be almost impossible if you're full of cold. Nasal sprays are a great way to decongest your nasal passages when you’re all bunged up, helping you to breathe more easily throughout the night. Many of these sprays contain stimulants, so many end up having a negative impact on your sleep. Snoreeze Nasal Spray is made from natural ingredients. So, while it still decongests your nasal passages effectively, it won’t keep you awake at night.
4. Get steamy
Repeatedly blowing your nose can irritate the skin on your face and leave you with a headache. Having a hot shower or bath can help to clear your sinuses before bed. Placing a bowl of water on the radiator overnight can help to keep the room humid, stopping your throat from drying out and hopefully easing your tickly cough.
5. Start stripping
We mean nasal strips, of course! These little beauties work wonders when you’re struggling to breathe through your nose. You apply one to the top of your nose and it works by holding your nostrils open to help the air get through. Snoreeze Nasal Strips are hypoallergenic, latex free, and come in two different sizes. They’re great because you can safely use them in combination with nasal sprays or decongestant medications.
6. Optimise your sleep space
It’s difficult to sleep if your room is the wrong temperature, or if you have thin curtains letting outside light in. Try and create a space that is perfect for sleep. Get rid of all sources of light. The darker your room is, the better. Banish all gadgets, making sure to not look at any devices like smartphones or tablets just before bed as the blue light they emit has been proven to disrupt sleep.
7. Roll over
Sleeping on your back can also increase your chances of snoring; something many people find themselves doing when suffering from a cold. Try sleeping on your side instead. If you're a natural back-sleeper, prop yourself up with a few pillows to make sure you don't roll back during the night. (You might want to put a tissue or hand towel under your face to catch any mucus throughout the night...YUM!)