Honey-spoon over cough syrup, every time.
Coughing sucks, but at least you can usually manage it during the day. Then you lay down at night, and it turns into a nightmare. It's not just the annoyance of trying to sleep with a cough; it's also the added discomfort of your throat feeling raw and inflamed.
You've
probably heard that post-nasal drip is the reason you're coughing so much at
night. That's when mucus from your nose or sinuses drips down the back of your
throat, making you feel like you need to clear your throat all the time. And it
doesn't help that your immune system may be revved up even more at night,
causing inflammation in your airways.
If
you're desperate for some relief so you can actually get some sleep, you're not
alone. We asked Dr. Kyle Enfield, an internal medicine physician at UVA Health,
for some tips on how to hack this problem.
1.
Don't
bother with OTC cough medicine.
We're
talking about those over-the-counter cold and sinus meds you've probably tried
already. They might not be doing much to help your cough, and they could even
be making it worse.
Studies
have shown that some OTC cough suppressants and decongestants aren't all that
effective. In fact, some of them can even mess with your sleep, which is the
last thing you need when you're already feeling crummy. They can also cause
nausea, stomach pain, and drowsiness.
Instead
of reaching for those meds, try using a throat lozenge or a nasal steroid
spray. Throat lozenges can help numb your airways and stop that persistent
tickle that's causing your cough. Just be careful not to choke on them while
you're falling asleep! And nasal steroid sprays can help reduce inflammation in
your airways, clearing up congestion in the process. Dr. Enfield says they work
for some people but not everyone, so it's worth a shot.
2. Don't
Overdo It With The Sprays.
If
you do decide to try a nasal steroid spray, be mindful of how much you use.
Overusing them can cause "rebound congestion," which means your nasal
passages will become even more congested than before. So, don't keep using them
if they're not helping.
And
remember, oxymetazoline-based nasal sprays can help clear up congestion fast,
but they should only be used for three days or less to avoid rebound
congestion.
3. Have a Spoonful of Honey Before Bed
A
tablespoon of honey at night might help with that cough, according to Dr.
Enfield. Apparently, honey is really good at calming down irritated airways and
making you stop coughing as much in kids, and it might work the same way for
adults.
It's
not totally clear why it works, but it might be because honey soothes your
throat or something. Whatever the reason, a lot of doctors agree that it does
help. So, go ahead and try it! Just be careful if you have diabetes, because
honey can affect your blood sugar levels.
Stay
hydrated throughout the day by drinking water or other non-alcoholic beverages.
When
you're sick, it's important to drink lots of fluids to help your body fight off
the illness. And when you have a cough, it's even more important! Dr. Enfield
says that water helps keep your airways moist and thin out mucus, making it
easier to cough up. Not only that, but dehydration can make your symptoms
worse.
So,
just make sure you're drinking plenty of water throughout the day. If you're
feeling adventurous, you can try adding some fruits and veggies with a high
water content, like spinach or watermelon. And yes, you can have sports drinks
or electrolyte solutions if you're dealing with a stomach bug or food
poisoning. But for regular old coughs, plain old H2O should do the trick. Aim
for at least eight glasses a day, and check your pee to make sure it's clear or
pale yellow.
If
your cough is really keeping you up at night, you might want to consider
talking to your primary care doctor or going to an urgent care clinic. They
might be able to prescribe you something that can help dull your cough reflex
and let you get some rest.
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