Healthy sleep with a cold: the best tips and tricks
Healthy sleep is particularly important for a cold so that you can recover quickly. We give you tips and tricks on how to get a good night's sleep despite a runny nose and sore throat.
Cold sleep: measures before going to bed
Even before going to bed, there are a few things you can do to ensure that you sleep quickly and for a long time in order to get rid of the cold viruses.
- Adjust the room temperature in the bedroom to your cold. If you sweat or freeze, you are unlikely to fall asleep or sleep well.
- A temperature of 16 to 19 degrees Celsius in your bedroom is ideal. However, make sure that your arms, shoulders and legs, which sometimes flash out from under the covers, do not cool down.
- If you have a cough, it's best to drink a small cup of decaffeinated black tea before bed. The theobromine it contains relaxes the bronchi and lets you sleep better.
- You can counter sore throat with warm salt water. Gargle a cup of warm water with a teaspoon of table salt.
Restful sleep despite a cold
If you are lying in bed and do not even feel like sleeping and relaxing, these tips may help you further.
- In order to clear your nose, you should only make limited use of a decongestant nasal spray for the nasal mucous membranes. One spray per nostril can be useful shortly before going to bed to take a deep breath while lying down.
- A seawater nasal spray is more suitable for moistening and caring for the nasal mucous membranes. You can then use it as often as you like.
- Keep your feet warm and use knitted socks, for example. The warmth on your feet can make it easier for you to fall asleep as it helps to relax the body.
- If your nose is blocked, it can also help if you position your head higher with an additional pillow. This takes the pressure off your sinuses and helps you sleep well.
