As the winter months settle in, they bring with them cold and flu season, with many people struggling to get a good night’s sleep due to congestion and sore throats. While cold symptoms can often be managed during the day, nighttime can be particularly challenging. However, sleep expert Ashley Hainsworth, from Bed Kingdom, has shared his top tips to help those suffering from colds to sleep more comfortably.
One of Ashley’s key recommendations is to boost your intake of cold-fighting nutrients through what he calls a “miracle” smoothie. His go-to recipe combines pineapple, banana, spinach, turmeric, and almond milk – all chosen for their health benefits. Pineapple, for instance, contains bromelain, which can help reduce mucus and inflammation, making it easier to breathe. Bananas are rich in magnesium and potassium, which promote muscle relaxation, helping you fall asleep faster. Spinach adds folate, a B vitamin needed for melatonin production, essential for regulating sleep. Turmeric, known for its anti-inflammatory properties, helps with nasal congestion, while almond milk provides magnesium and tryptophan, boosting serotonin and melatonin to aid sleep.
In addition to dietary advice, Ashley suggests taking a hot bath or shower before bed. The steam from a bath or shower helps to loosen mucus in the lungs and sinuses, clearing airways and making it easier to breathe at night. For added benefit, he recommends using essential oils such as tea tree or eucalyptus, which can help reduce throat inflammation. The heat also promotes relaxation, helping ease the discomfort that often comes with cold-induced sweating.
Ashley also advises those with colds to sleep on their side. Lying flat on your back can worsen sinus congestion as mucus pools at the back of the throat, making it harder to breathe. Sleeping on your side, however, allows mucus to drain, reducing throat irritation. Although propping yourself up with pillows might offer temporary relief, Ashley warns it could cause neck pain if used all night. Instead, he suggests starting with this position to relax and unwind but switching to your side for actual sleep.
Other practical tips from Ashley include using a nasal spray before bed and keeping it on hand for relief if you wake up during the night. He also recommends night-time cold and flu medication, which not only helps alleviate symptoms but can make you drowsy, helping you fall asleep more easily. Finally, Ashley suggests using a humidifier in the bedroom. Central heating often dries out the air, irritating the nose and throat, but a humidifier restores moisture to the room, helping to soothe congestion.
Commenting on his advice, Ashley Hainsworth said: “Cold and flu season is tough on everyone, especially when it comes to getting a good night’s sleep. But with a few simple adjustments to your routine, you can improve your chances of sleeping well and speeding up your recovery. Prioritising your rest is key to getting back on your feet sooner.”
By following these expert tips, cold sufferers can make their night-time routine more comfortable and improve their chances of getting the restful sleep they need to recover.
