Everyone enjoys a good night’s sleep. Any sort of disturbance that causes a disruption in your peaceful slumber is unsettling! Coughing is one of the major causes of breaking up your sleep at night.
You can develop a persistent cough due to chest congestion caused by common cold or flu. The cold builds mucus in your airway. Your cough helps in loosening the mucus so you can get rid of it. It is helpful in making you better. But if it breaks out at night, it becomes a nuisance.
When you are asleep the mucus stuck at the back of your throat creates obstruction in your airway. As a consequence, you wake up abruptly experiencing cough worse at night!
Tips for Avoiding Abrupt Coughing at Night
There are a few things that you can do to prevent waking up in the middle of your sleep. Let’s take a look at them.
Sleep with Your Head Slightly Elevated
If you sleep in a straight posture, it is likely that the mucus building up will affect your breathing process. It accumulates overnight and blocks your airway. You can’t wake up frequently to expel out the excess mucus.
However, if your head stays elevated during sleep, it will revert back down your throat, leaving your airway clear and your breathing effortless. You won’t wake up coughing relentlessly in dead of the night.
Drink More Water
Extra fluid will thin out the texture of the mucus. You will be able to expel it out with ease while you’re still awake. Take Steam to Release Mucus from Your Airway. It is the best way to expel mucus. Take steam an hour before sleep.
Change the Environment You’re Sleeping In
Dry air increases coughing. Check the moisture level of the air in your bedroom before you go to bed. Use a hygrometer for this purpose. If the air seems too dry, use a humidifier for increasing humidity levels.
Moisture soothes coughing to a great extent. Go for at least 50% humidity level in your bedroom to prevent a sudden outbreak of cough.
Reduce Allergens from Your Surroundings
Keep your bedroom in a condition which doesn’t attract allergies. You will sleep peacefully in a cleaner environment.
Use the following tips for a safer sleeping space.
- Vacuum regularly to remove dust from the floor.
- Remove such items from your bedroom that attract dust automatically.
- Wash your bedding at least once a week with hot water.
- Take a shower a couple of hours before going to bed.
- Remove your pets from the bedroom before you turn in. Vacuum the areas where your pet was snuggling. Pet dander causes major throat infections.
Create a healthy, breathable environment for you and your family!
Prevent Gastroesophageal Reflux (GERD)
Some people develop a disorder in which some stomach contents flow back up the esophagus when you sleep. It leads to irritation of throat and excessive coughing.
Do you get cough worse at night when you have dinner only an hour before going to bed? Then, you are suffering from GERD i.e. Gastroesophageal reflux disease. Eat your dinner at least 4 hours before you go to bed to prevent this reflux.
Honey acts as a natural remedy for all kinds of cold, cough and flu. Heat up half a cup of water and pour a teaspoonful of honey into it. Mix up the concoction and gulp it down in one go. It should do the trick!
You can also use honey with tea for better results. However, having caffeine before going to bed might not be a great idea. You might not feel sleepy afterwards.
Take your pick carefully!
Gargle before Bed
You can reduce chances of abrupt coughing by gargling with warm salt water. Add a teaspoonful of salt into a glass of warm water and gargle before turning in. The gargling will release and expel a lot of mucus.
Reduce the Number of Smokes in a Day
You might not identify the harmful effects of smoking if you have been doing it for a long time. You can develop a consistent cough as a result of regular smoking. Cut down the number of smokes in a day to reduce some of the coughing.
Gradually, try to quit smoking altogether. Your coughing issue won’t disappear overnight when you quit smoking but you will certainly feel an improvement.
Identify If You Have a Sinus Infection
You can get excessive coughing at night time because of a sinus infection. If you feel that many of the above-mentioned remedies are not working, you should get a doctor’s appointment to see if you have developed a sinus issue.
The doctor may prescribe you antibiotics for resolving sinus problem. As soon as your sinus problem gets better, you will feel a definite reduction in cough.
Change Your Diet
Sometimes, common cold causes cough worse at night because we forget to take care of our diet.
Taking medication for reducing chest congestion is a good option. In addition to this, you should avoid foods that increase congestion.
Use the following tips for developing a healthier diet.
- Avoid foods that contain a lot of fats and greasy texture.
- Do not eat mayonnaise, cheese or food deep-fried in oil.
- Stay away from processed foods for as long as you have a throat infection.
- Rely on home-cooked food.
- Stick to boiled food, salad or fruits if it’s possible.
- Drink soups in abundance.
Take care of your health through natural means. You may even be able to lose a few pounds the process!
Coughing which creates an interruption in your sleep isn’t just a symptom of throat infection. It also affects your sleeping pattern and the rest associated with it. You will feel a considerable reduction in your efficiency if you keep waking up in the middle of the night due to a bad cough!
Use these tips to improve night time coughing. Give priority to your health!