Getting decent shut-eye when you have a fever, runny nose and a cough can be tough. Here are some tips...
Have a warm drink before bed
Have a warm drink about an hour and a half before bed, as this will help soothe a sore throat and loosen up any congestion you may have. Try ginger tea or hot water with lemon and honey.
Elevate your head with pillows
Lying completely flat can cause a build-up of mucus in your throat, which is what triggers coughing at night. To prevent this from happening, prop yourself up on two pillows. But avoid using too many pillows, as this can cause a strain on your neck.
Keep your room at a consistent temperature
The temperature of the room is a key factor in how well we sleep. The optimum temperature is around 19°C. Make sure you’re sleeping with blankets that you can easily remove if you begin to feel too warm.
Use menthol rubs
Menthol rubs can’t get rid of any congestion, but they are good for giving you some temporary relief. Gently rub a generous amount on your neck and chest before bed.
Try essential oils
Oils like peppermint, lavender and eucalyptus are good for relieving cold and flu symptoms. Place a few drops of oil into a bowl of steaming water, then hold your head a few inches away from it and inhale.
● Tips from Nic Shacklock from online-bedrooms.co.uk
