Nighttime coughing can be one of the most frustrating aspects of a cold or flu. It makes it hard to sleep, which in turn can make it harder to recover from your illness. Fortunately, there are many things you can do to alleviate intense night coughing.

Here are 10 of the best ways to get a good night’s sleep despite your cough.

1. Drink plenty of fluids

Drinking plenty of fluids is essential for staying hydrated, which can help thin mucus and make it easier to cough up. Aim for eight to ten glasses of water per day, and consider drinking warm liquids like herbal tea or broth to soothe your throat.

2. Use a humidifier

Dry air can irritate your throat and make your cough worse. A humidifier can help add moisture to the air, which can soothe your throat and reduce coughing. Be sure to clean your humidifier regularly to prevent mold and bacteria growth.

3. Elevate your head

Lying flat can make it harder to breathe and increase coughing. Elevating your head with extra pillows or a wedge pillow can help improve your breathing and reduce coughing at night.

4. Try cough suppressants

Cough suppressants like dextromethorphan can help reduce the urge to cough. However, they should only be used as directed and are not suitable for everyone. Check with your doctor before taking any cough suppressants.

5. Use a saline nasal spray

A saline nasal spray can help reduce postnasal drip, which can trigger coughing at night. Spraying saline into your nostrils can help moisturize your nasal passages and thin mucus.

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6. Gargle salt water

Gargling salt water can help soothe a sore throat and reduce coughing. Add a teaspoon of salt to a glass of warm water, gargle for 30 seconds, and spit out the water.

7. Avoid irritants

Irritants like smoke, dust, and strong smells can irritate your throat and trigger coughing. Avoiding these irritants as much as possible can help reduce night coughing.

If you can’t avoid them, try wearing a mask or using a scarf to cover your nose and mouth.

8. Take over-the-counter pain relievers

Pain relievers like acetaminophen and ibuprofen can help reduce inflammation and relieve throat pain. However, you should only take these medications as directed and talk to your doctor if you have any concerns.

9. Use essential oils

Some essential oils like peppermint and eucalyptus oil have properties that can help soothe a sore throat and reduce coughing. You can dilute these oils and apply them topically, or add them to a diffuser and breathe in the scent.

10. See a doctor

If your night coughing persists despite trying these remedies, it’s a good idea to see a doctor.

They can check for underlying conditions like asthma or allergies, prescribe stronger medications, or recommend other treatments to help alleviate your symptoms.