Last updated: October 2026
To sleep with a cold, prop your head up with an extra pillow, have a warm honey and lemon drink, take a hot shower before bed to loosen a blocked nose, and keep the bedroom cool with fresh air. Paracetamol or ibuprofen can ease aches. Most colds clear in 1 to 2 weeks, and good sleep helps you recover.
Below: 10 ways to sleep better with a cold, the best sleeping position, tips for a blocked nose, cough and sore throat, what to avoid, and when to see a GP.
10 ways to sleep better with a cold
- Raise your head with an extra pillow so mucus drains rather than pooling.
- Have a warm honey and lemon drink an hour before bed. The NHS recommends it for colds (no honey for babies under 12 months).
- Take a hot shower before bed and breathe in the steam to loosen a blocked nose.
- Take paracetamol or ibuprofen if aches or a temperature are keeping you awake. Don’t double up with cold remedies that already contain them.
- Ask a pharmacist about a decongestant spray or tablets. Don’t use nasal sprays for more than a week.
- Keep tissues, water and a bin by the bed so you don’t have to get up.
- Keep the room cool and airy, with layers you can add or remove if you feel hot then cold.
- Drink plenty through the day, but less in the last hour before bed.
- Go to bed earlier and give yourself a lie-in if you can.
- Sleep apart from your partner for a few nights if coughing keeps you both up. See sleep divorce.
Best sleeping position with a cold
| Position | Why |
|---|---|
| On your back, head raised | Helps mucus drain and eases a blocked nose |
| On your side | Can ease a cough and post-nasal drip; switch sides if one nostril is blocked |
| Flat on your back | Often makes congestion and coughing worse |
Tips by symptom
| Symptom | What helps at night |
|---|---|
| Blocked or runny nose | Steam from a hot shower, head raised, a decongestant from a pharmacist |
| Cough | Honey in a warm drink, sleep on your side, a glass of water by the bed. A review found honey eased cough frequency and severity |
| Sore throat | Gargle salt water (adults only), warm drinks, paracetamol or ibuprofen |
| Aches or temperature | Paracetamol or ibuprofen, light layers, a cool room |
| Headache | Painkillers, fluids through the day, a dark, quiet room |
Never let children breathe steam from a bowl of hot water, as it can scald. Don’t give aspirin to under-16s, and don’t give decongestants to children under 6.
What to avoid at bedtime
- Alcohol: it dehydrates you and breaks up sleep. See alcohol and sleep.
- Caffeine after lunchtime, including some cold and flu remedies that contain it. Check the label.
- “Day” versions of cold remedies at night.
- Smoking, which can make symptoms worse.
- Scrolling in bed when you can’t sleep. Get up, sit somewhere calm, and go back when sleepy.
Why sleep matters when you have a cold
Sleep and your immune system are closely linked. In a US study, 164 healthy adults were given cold drops after a week of sleep tracking. Those who slept less than 6 hours a night were about 4 times more likely to develop a cold than those sleeping more than 7 hours. Once you’re ill, rest helps you recover, so a few early nights are worth it. The NHS says there’s little evidence that vitamin C, echinacea or garlic prevent colds or speed recovery. See sleep hygiene and vitamin D in winter.
When to see a GP
The NHS advises seeing a GP if you have a high temperature for more than 3 days, symptoms are getting worse or haven’t improved after 10 days, you feel hot and shivery, you’re short of breath or have chest pain, a cough lasts more than 3 weeks, or you have a long-term condition or weakened immune system. Antibiotics don’t work on colds.
FAQs
How can I sleep with a blocked nose?
Raise your head with an extra pillow, breathe in steam from a hot shower before bed, and ask a pharmacist about a decongestant.
What is the best position to sleep in with a cold?
On your back with your head raised, or on your side. Lying flat often makes congestion and coughing worse.
Should I sleep more when I have a cold?
Yes. Rest helps you recover, so go to bed earlier and have a lie-in if you can.
How do I stop coughing at night with a cold?
Try a warm honey and lemon drink before bed, sleep on your side or propped up, and keep water by the bed.
How long does a cold last?
The NHS says you should start to feel better in about 1 to 2 weeks. Symptoms can last longer in young children.
Sources
- NHS. Common cold.
- Prather AA et al (2015). Behaviorally assessed sleep and susceptibility to the common cold. Sleep.
- Abuelgasim H et al (2021). Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis. BMJ Evidence-Based Medicine.
This guide is general information, not medical advice.
