4 Reasons Your Cold Feels Worse at Night

When you have a cold, all you want is a good night’s sleep, but many people find that their cold symptoms get worse at night. Several factors may be at work.

Your cold symptoms may get worse when you try to sleep because your immune system is more active at night.

Your circadian rhythm (your body’s internal clock) sends signals to your immune system cells to become more active at night. Immune cells fight infection by causing inflammation in the body. Increased inflammation contributes to cold symptoms, including cough and congestion.

The immune cells that trigger inflammation tend to peak at the start of the night, just as you go to bed.

In addition to affecting the functioning of your immune system, your circadian rhythm regulates hormone levels. Levels of the hormone cortisol fluctuate throughout the day. Cortisol, known as the stress hormone, regulates your body’s response to stress.

These levels decrease at night, helping your body relax. But cortisol also helps reduce inflammation, and lower levels can lead to increased inflammation in your body. Inflammation makes cold symptoms worse.

Lower cortisol levels can also cause your fever to increase at night. This may contribute to your discomfort and inability to fall asleep.

Your sleeping position also affects your cold symptoms. When you lie down, mucus and sinus drainage can build up in the back of your throat. This can make your cough worse and contribute to sinus pain and headaches.

Tip: To sleep better and reduce coughing, consider sleeping with more than one pillow to elevate your head.

At night, you may be more aware of your cold symptoms because you are not distracted by your daily tasks and activities. Having a fever makes it harder to fall asleep, so it’s natural to lie awake thinking about your discomfort. According to some research, paying attention to symptoms such as pain and discomfort can make them worse.

Home Remedies

Many home remedies can help improve cold symptoms or shorten the duration of the cold. Consider these remedies:

• Salt water: Gargling with salt water can reduce cold symptoms and even help prevent future infections. It can also loosen mucus and improve coughing.
• Nasal irrigation: Using a neti pot or other nasal irrigation system can relieve cold symptoms like congestion and sore throat.
• Rest: When you have a cold, get as much rest as possible. Consider using extra pillows at night to prop your head up.
• Steam: Breathing the steam from a hot shower or humidifier can loosen mucus and improve coughing.
• Fluids: Drink plenty of water to stay hydrated and improve your cough.
• Vitamin C: Vitamin C is an antioxidant that supports the immune system. Taking a vitamin C supplement may help decrease or shorten your cold symptoms.
• Dear: Honey acts as a natural cough suppressant and may have antimicrobial properties. Consider eating a spoonful of honey or mixing it with herbal tea before bed. Do not give honey to infants younger than 12 months due to the risk of botulism.
• Echinacea: Echinacea is an herb that can help shorten the duration of a cold. Limited research has shown that it may be an effective treatment for cold symptoms.
• Zinc: Zinc is an essential element that can shorten the duration of a cold. Taking zinc lozenges by mouth within 24 hours of the onset of symptoms may relieve cold symptoms.

Over-the-counter treatments

Many over-the-counter (OTC) treatments can improve your cold symptoms and help you fall asleep faster. Consider these options:

• Pain medications: Tylenol (acetaminophen) and Advil (ibuprofen) relieve many cold symptoms, including fever and headache.
• Cough medicines: Many cough medications can suppress your cough at night, helping you sleep. A cough expectorant is helpful for a productive (wet) cough that causes you to cough up mucus.
• Nasal decongestants: Nasal decongestants such as Sudafed (phenylephrine) can help reduce congestion and a stuffy nose. Talk to a doctor before using them if you have high blood pressure.
• Throat lozenges: Sucking a throat lozenge or cough drop can soothe a sore throat and reduce coughing.

Most people can safely treat a cold at home. See a doctor if you develop any of the following symptoms:

• Difficulty breathing
• Chest pain
• Dizziness or fainting
• Confusion
• Uncontrolled pain or vomiting

Cold symptoms can last up to 14 days. If you have had symptoms for more than two weeks, consider seeing a doctor.