Why cold symptoms are worse at night and how to get the rest you need

Your body also produces less cortisol, the stress hormone, at night. During the day, cortisol exerts an anti-inflammatory effect that reduces cold symptoms. However, at night, cortisol circulating in the body decreases, making you more likely to feel sick. This may explain why you feel fine during the day, but then feel sick again when your head hits the pillow.

Here’s a little more information about why cold symptoms are worse at night, and other reasons why an innocent tickle in your throat can become a sleep-disrupting, cough-inducing nightmare at bedtime. Plus, what you can do to rest better when you’re sick.

Why cold symptoms are worse at night

No, it’s not all in your head. As we’ve learned, stuffy noses, coughs, and body aches tend to be worse around the time you fall asleep. Here’s why symptoms are worst at night when you have a cold.

1. Crowding

You may have been able to breathe well during the day, but when you lie down, almost no air comes in through one nostril. What gives? Well, as we learned, thanks to the body’s circadian rhythm, immune cells are more active at night, which can increase inflammation. This inflammation can worsen respiratory symptoms such as congestion.

We also know that circadian rhythms affect the amount of cortisol in your body at night. In general, lower cortisol levels in the body may also reduce the anti-inflammatory benefits you get. According to St. Clair Health, this heightened immune response explains why your airways become swollen and mucus increases at night, making it uncomfortable and difficult to breathe.

2. Postnasal drip and cough

Have you ever felt like you constantly have to swallow mucus when you’re sick? This is called postnasal drip, a condition where excess mucus builds up and drips down the back of your throat. Postnasal drip can cause an irritating cough, hoarseness, and itchy throat. Gravity is the main cause of pesky postnasal drip at night.

During the day (when you are upright), watery mucus may drip forward and come out of your nose. But “when you lie down, the secretions from your sinuses drip down into your throat,” Wayne Altman, MD, FAAFP, professor of medicine at Tufts University School of Medicine and director of family medicine, tells Well+Good. Dr. Altman says a ticklish throat can make you cough and clear your throat, keeping you awake and depriving you of the sleep you need to recover from a cold virus.

3. Headache

When I’m sick, I can get through the day without much of a headache. (Well, you might wake up with a headache, but it subsides throughout the day.) But as soon as bedtime approaches, your head starts pounding. Again, it’s because of inflammation. When your sinuses become inflamed and swollen, mucus doesn’t drain properly. This problem gets worse the more mucus continues to build up if you sleep on your back (back sleepers beware). All of these can cause pressure in the head, or sinusitis.

The quietness of the night can also make us more aware of our headaches. During the day, we are often focused on a million other things besides our cold. But at night, Dr. Altman says, “there are fewer stimuli to distract you from your symptoms.” In other words, it’s hard to ignore the pounding in your head while doing nothing all day.

4. Fever, chills, body aches

Your body temperature may rise as your immune cells work to fight bacteria and infections. In fact, according to the Mayo Clinic, a fever often means your body is actively fighting an illness. Although the chills and body aches that accompany a fever are uncomfortable, they often serve as clear signs that the body is defending itself.

How to relieve cold symptoms at night

What’s the best way to fight a cold that gets worse at night? Dr. Altman says get enough sleep to begin with. He has a method he calls the “3-night challenge.” Here’s how it works: Get 9 to 10 hours of sleep each night and rest during the day for the first three nights of your cold. Dr. Altman says most people end up feeling much better if they stick with it.

But what should you do if you need rest but your symptoms are so severe that you have trouble falling asleep and staying asleep?Here are some tips on how to manage your nighttime cold symptoms. This will allow you to catch the long-awaited high-quality symptoms and finally overcome the cold.

1. Support your body

“One way to combat postnasal drip is to sleep partially upright with an extra pillow, which can help prevent some of it,” says Dr. Altman. This small adjustment “usually reduces coughing and allows you to fall asleep again,” he says. (Here’s a list of some of our favorite wedge pillows, including QVC’s Bluestone Wedge Pillow ($32.40).)

2. Drink more water

“When you’re not properly hydrated, your secretions become thicker and harder to expel,” says Dr. Altman. “When you’re dehydrated, you also feel sick,” he added. Therefore, keep a bottle of water handy and start drinking to thin the mucus and minimize pain in your body. We recommend the Stanley Quencher H2.O FlowState Tumbler ($45, Amazon) or the Owala Free Sip 24oz Stainless Steel Water Bottle ($54.99, Walmart).

3. Take over-the-counter painkillers

“One simple treatment for nighttime symptoms is (Advil) ibuprofen or (Tylenol) acetaminophen. This lowers the fever and relieves pain, such as muscle aches, headaches, and sore throats,” says Altman. says the doctor. “Most importantly, it allows us to sleep more peacefully.”

4. Drizzle some honey into your tea

“Pairing herbal tea with honey before bed can be beneficial,” says Dr. Altman. “Believe it or not, honey has a mild cough suppressant effect and can even help you sleep.” Some of the best teas to drink when you’re sick include peppermint, lavender, and ginger. There is. We recommend Traditional Medicinals Peppermint Tea ($23.84, Amazon) or Traditional Medicinals Lemon Ginger Tea ($29.54, Amazon).

5. Run the humidifier

According to the Mayo Clinic, keeping a humidifier running in your bedroom can moisten the air, thin mucus, and soothe inflammation in your airways. Make sure your humidifier is properly cleaned. Otherwise, you may inadvertently spread mold, bacteria, etc. into the air, which will only worsen your respiratory symptoms.

When to see a doctor for cold symptoms

Colds are no fun, but they usually clear up quickly. “The average upper respiratory tract infection (usually caused by a virus) lasts about a week,” Dr. Altman says. In most cases, respiratory infections (such as the common cold) can be treated at home with sleep, hydration, and over-the-counter medications while your body fights the virus.

That being said, Dr. Altman says it’s best to talk to your health care provider if:

Your cold lasts for more than two weeks You experience a cold that gets better and then suddenly gets worse (known as a “roller coaster course”) You notice a throbbing sensation on one side of your face You start to feel short of breath

These may be signs that you may have a bacterial infection or another underlying condition, and your doctor may be able to help you treat and feel refreshed. .