Rest Better with a Cold

Suffering from a cold can be annoying, with sniffles, cough, and headache you are not feeling your best. The average cold can last from 7 – 10 days, but with the right nutrients and rest you can shorten your cold and help prevent a cold with these simple tips.

Rest. Don’t let this slide by, take the time to slow down and catch all your zzz’s. Studies have shown that people who sleep at least 8 hours are 3 times less likely to catch a cold. When your body doesn’t get enough sleep, your immune system suffers. Getting enough sleep allows your body and immune system to reboot to fight off infections and germs to keep you healthy. Also, when you are sick it is important to sleep on a schedule not only will it help you fall asleep faster it will get rid of the cold faster too!

women sleeping, with her head elevated on pillows.

Keep your head elevated. Your sinuses drain more easily when your head is propped up. Use an extra pillow to give a little height and create a wedge that both lifts and supports your shoulders, neck and head – you don’t want to strain your head. This will help ease some of the pressure on your sinuses and allows the mucus to drain through your nasal passages, making it easier for you to breathe.

Menthol topical ointment. To suppress a cough try applying a thick layer of menthol topical ointment on your chest and throat. The active ingredients allow the medicated vapors to enter the nose and mouth to help soothe and relieve a cough.  

Soothe a sore throat. A sore throat can be painful from irritation of coughing or post nasal drip, try soothing the pain with warm liquids. Drinking warm broth, caffeine-free tea, or warm water with honey can be relaxing on the throat so you can rest easy. Gargling with warm saltwater has also been shown to be extremely helpful to calm a scratchy throat, because the salt pulls the mucus off the walls of the inflamed tissue in your throat. You can also try over the counter lozenges, and throat sprays to help ease the discomfort in your throat.


Keep the air moist. Running a humidifier or vaporizer during the night releases moisture in the air which can soothe the irritated tissue in your nose. The steam can also help loosen the mucus and drain out congestion. Make sure you clean the machines frequently to avoid mold or germs from accumulating.

Take a warm shower. Try taking a warm shower before bed, to now only relax you before bed but the steam will help clear the passage ways to help you breathe. If you don’t want to shower, you can try shutting the door and running hot water for a shower, sit there for 5 – 7 minutes and allow the steam to soothe your throat. You can also try a warm compress over your sinuses to help you breathe easier.

Look at the ingredients. Make sure you look at the ingredients in the medications are choosing to take and see if they match your symptoms. Be careful for medications you take before bed because some contain ingredients that keep you awake sure as decongestants while antihistamines can make you drowsy.  

Over all, when you feel under the weather remember to take it easy, so your body can rest and regain its strength to fight off germs. Keep your body healthy with proper diet and exercise as well as getting proper vitamins will lessen your chances of getting sick.

Live Well. Age Well.

Johnson, Jon. “How Long Does a Cold Last? Duration and When to See a Doctor.” Medical News Today, MediLexicon International, 1 Apr. 2019,

“Vicks.” Vicks,

Kline, Kenny. “How to Sleep Better When You’re Sick.” Thrive Global, 10 Mar. 2018,

CMG Web Staff. “Lack of Sleep Can Make You Sick.” Centennial Medical, 2AD,

“Sore Throat.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 7 May 2019,

2 thoughts on “Rest Better with a Cold”

    • Yes! Green tea is full of antioxidants and contain natural anti-inflammatory properties that can ease a sore throat. But green tea contains a lot of caffeine which can prevent you from falling asleep at night, so opt for this tea during the day to ensure you get a restful nights sleep.


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