Stopping nighttime coughing: Sleep habit solutions

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Struggling with coughing disrupting your sleep? Discover simple adjustments to your bedtime routine that can help alleviate nighttime coughing and promote a restful night’s sleep.

How to adjust your sleep habits to stop coughing at night?

1. Sleep with your head elevated

• Before bedtime, elevate your head using a pillow or additional pillows. This prevents mucus and nasal drainage from accumulating in the throat while lying down.
• Consider placing wooden blocks under the head of your bed to raise it by 10 cm, which helps prevent stomach acid reflux and throat irritation.
• Avoid sleeping on your back, as it can worsen breathing issues and trigger coughing, especially in cases of congestive heart failure.

2. Take a hot shower or bath before bed

• Moisturize your airways by spending time in a steamy bathroom before bedtime. However, individuals with asthma should avoid steam, as it may exacerbate coughing.

3. Avoid sleeping under fans, heaters, or air conditioners

• Cold drafts from fans or air conditioners can aggravate coughing.
• So, keep your bed away from direct airflow sources and consider relocating fans to the opposite side of the room if you prefer sleeping with them on.

4. Keep a humidifier in your bedroom

• Maintain optimal humidity levels (40-50%) in your bedroom with a humidifier to prevent dry airways, promote better air circulation as well as reduce coughing.
• Thus, regularly monitor humidity levels with a hygrometer to prevent mold and dust mite growth.

5. Wash bedding weekly

• Wash bedding such as sheets, pillowcases, and duvet covers, weekly in hot water to eliminate dust mites and allergens.
• Use also mattress covers and plastic wrap to protect mattresses from dust mites and maintain cleanliness.

6. Keep water by your bedside

• Keep a glass of water on your bedside table to soothe your throat if you wake up with a cough during the night.

7. Practice nasal breathing to reduce coughing

• Train yourself to breathe through your nose while sleeping to reduce throat pressure and nighttime coughing.
• Sit in a comfortable position, relax your upper body, and focus on breathing deeply through your nose, emphasizing diaphragmatic breathing over chest breathing.

Conclusion

By making these simple adjustments to your sleep habits, you can significantly reduce the discomfort of nighttime coughing and enjoy a more restful and uninterrupted sleep. With proper elevation, humidity control, and breathing techniques, you can create an environment conducive to peaceful nights and refreshed mornings.