The Impact a Cold has on Restful Sleep

14 AUG 2018

It can seem like a catch-22. Rest bolsters recovery from a cough or cold, but the symptoms often interfere with sleep. Whether you're hoping to prevent the common cold or just snooze better once one strikes, ensure that sleeping with a cold is a priority. Fortunately, relatively simple steps can help you attain it.

If sneezing, congestion, or coughing keeps you awake at night, you're not alone. According to the Centers for Disease Control and Prevention, about one in three adults in the United States doesn't get enough sleep regularly, and nearly 40% find themselves nodding off during the day without meaning to at least once a month. Additionally, 50 to 70 million Americans have ongoing sleep problems.

This situation worsens for people who are sick. For instance, a 2020 study focused on adults with a lung condition called bronchiectasis, which causes a chronic cough, found that these patients often have trouble sleeping. Using various sleep assessment tools, researchers discovered that those with a persistent cough had worse sleep quality and more frequent insomnia than those without a cough. This study highlights how a chronic cough can severely disrupt sleep and lead to insomnia, emphasizing the difficulty of achieving restful sleep for those with chronic illnesses.

Getting less sleep can worsen or prolong colds by weakening your body's ability to fight them. A study published in the journal SLEEP in 2012 showed that severe sleep loss—a full day and night without sleep—triggers the immune system in the same way as physical stress does. Sleeping too little in general also raises your risk of catching a cold in the first place, as your immune system is weakened.

Do's and Don'ts for Sleeping with a Cold

To heal effectively from a cough or cold, rest is important. When sleeping with a cold seems nearly impossible, it's essential to follow some do’s and don’ts that may help ease your discomfort:

Do:

• Use over-the-counter medications like Mucinex Nightshift Cold & Flu Liquid to manage symptoms. This can be especially helpful for sleeping with a cough.
• Stay hydrated and eat nutritious foods. These aid in your body's healing process and can help improve sleep quality.
• Engage in relaxing activities before bedtime to calm your cough and prepare your body for rest.

Don't:

• Consume beverages with caffeine or alcohol before bedtime, as they can disrupt sleeping with a cold.
• Overlook the power of a comfortable sleep environment. Keep your room cool, dark, and quiet.
• Ignore your body's need for rest. Taking time off work or school, if needed, is key to recovery.

While struggling to sleep, even resting without fully falling asleep can contribute to your recovery. If sleeping with a cough becomes a significant issue, consider getting up to do something low-key like reading, then try to sleep again later.

Understanding the difference between cold vs flu symptoms can also guide your approach to sleeping with a cold. Flu symptoms are generally more severe and may require additional measures or medical attention.

To help you get enough rest while dealing with a cough or cold, be proactive in your approach. Manage symptoms with doctor-approved, over-the-counter medications and avoid any wakefulness or agitation as potential side effects later in the day. Consider using medication specifically formulated for nighttime use to avoid disrupting your sleep. Make sure to always follow the directions for use on the OTC medications.

Rest is integral, not just for overcoming a cough or cold but also for maintaining overall health. The pursuit of restful sleep, especially when challenged by a cough or cold, should remain a top priority in your health care regimen.

References

1. Cleveland Clinic: Common Cold
2. Center for Disease Control and Prevention: 1 in 3 Adults Don’t Get Enough Sleep
3. National Sleep Foundation: Insomnia Symptoms
4. Sleep; Diurnal Rhythms in Blood Cell Populations and the Effect of Acute Sleep Deprivation in Healthy Young Men
5. CNN.com: Lack of Sleep Can Lead to the Common Cold
6. Everyday Health: Tips to Shorten Cold Duration
7. The Atlantic: When You Can't Sleep, How Good Is Lying in Bed With Your Eyes Closed?
8. What Are Sleep Deprivation and Deficiency?
9. Everyday Health: Tips to Shorten Cold Duration