Coughing is a natural reflex that helps clear irritants or mucus from the airways. While it is normal to experience occasional coughing, persistent coughing at night can disrupt sleep and affect overall well-being.
In this article, we will discuss various ways to manage coughing at night and improve the quality of sleep.
1. Elevate Your Head
Elevating your head while sleeping can help reduce the frequency and intensity of nighttime coughing. Use an extra pillow or consider using a wedge pillow specifically designed to support the upper body at an inclined position.
This elevation helps prevent stomach acid from flowing back into the throat, which can trigger coughing.
2. Humidify the Air
Dry air can aggravate the throat and contribute to nighttime coughing. Using a humidifier in your bedroom can add moisture to the air and soothe irritated airways. Opt for a cool mist humidifier to avoid the risk of accidental burns.
Ensure proper cleaning and maintenance of the humidifier to prevent the growth of mold or bacteria.
3. Stay Hydrated
Drinking plenty of fluids throughout the day helps keep the respiratory system hydrated, reducing the likelihood of coughing at night. Opt for warm liquids like herbal teas, warm water with lemon, or broths.
Avoid consuming caffeinated or alcoholic drinks as they can dehydrate your body and worsen coughing.
4. Use Honey
Honey has natural soothing properties that can help relieve coughing at night. Mix a teaspoon of honey with warm water or herbal tea and drink it before bed. Honey can help reduce irritation in the airways and promote better sleep.
However, it is important to note that honey should not be given to children under the age of one due to the risk of botulism.
5. Avoid Irritants
Avoid exposure to irritants such as smoke, strong perfumes, cleaning chemicals, and dust. These substances can trigger coughing and worsen respiratory symptoms.
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Keep your bedroom well-ventilated and consider using an air purifier to remove airborne irritants and allergens.
6. Take a Steam Shower
A steamy shower before bed can help relieve congestion and ease nighttime coughing. The warm and moist environment helps thin out mucus, making it easier to cough up. Spend a few minutes in the bathroom with the hot shower running, breathing in the steam.
Be cautious of the water temperature to avoid burns.
7. Use Expectorants
Expectorants are medications that help thin mucus and promote its expulsion from the airways. Consult with a healthcare professional to identify suitable over-the-counter expectorants that can help manage nighttime coughing.
Follow the recommended dosage and instructions provided by the manufacturer or your healthcare provider.
8. Try Nasal Irrigation
Nasal irrigation involves flushing out the nasal passages with a saline solution. This technique helps clear mucus and allergens, reducing nasal drip and coughing. You can use a neti pot or a nasal irrigation bottle specifically designed for this purpose.
Ensure you use sterile water or a saline solution to avoid infection.
9. Utilize Lozenges or Throat Sprays
Lozenges or throat sprays can help soothe a dry or irritated throat, reducing the urge to cough. Opt for lozenges containing natural ingredients like honey, menthol, or eucalyptus.
Throat sprays can provide on-the-spot relief by coating the throat and suppressing cough reflexes temporarily.
10. Consult a Healthcare Professional
If coughing at night persists despite trying various home remedies, it is essential to consult a healthcare professional. They can assess the underlying cause of the nighttime cough and recommend appropriate treatment options.
It is particularly important to seek medical attention if coughing is accompanied by other symptoms such as fever, chest pain, shortness of breath, or coughing up blood.
