To stop coughing at night and get better sleep, consider the following effective strategies:
Practical Tips to Reduce Nighttime Coughing
- Elevate Your Head : Use extra pillows or a wedge to raise your head and upper body. This helps prevent mucus from pooling in your throat and reduces coughing triggered by post-nasal drip or acid reflux
- Use a Humidifier : Dry air can irritate your throat and worsen coughs. Running a cool mist humidifier in your bedroom adds moisture to the air, soothing your airways and reducing coughing
- Stay Hydrated and Drink Warm Liquids : Drinking water throughout the day thins mucus. Before bed, warm herbal tea or honey-infused water can coat and soothe your throat, easing irritation and loosening mucus
- Take a Hot Shower Before Bed : Steam from a hot shower helps loosen mucus and relax airways, making it easier to breathe and reducing cough
- Avoid Irritants and Allergens : Keep your bedroom free of dust, pet dander, and smoke, which can trigger coughing
- Use Over-the-Counter Remedies : Cough suppressants can reduce the cough reflex temporarily, and expectorants help thin mucus if you have a wet cough. Cough drops may soothe a dry, tickling cough but should be used sparingly
- Try Honey and Lemon : Taking a spoonful of honey or honey mixed with lemon juice before bed can soothe throat irritation and reduce coughing
- Adjust Sleeping Position : Sleeping on your side or in a semi-prone position with pillows supporting your chest can help prevent mucus accumulation and reduce coughing, especially if you have GERD, asthma, or COPD
- Avoid Heavy Meals and Caffeine Before Bed : Heavy meals can worsen acid reflux, triggering cough, and caffeine can dehydrate and irritate your throat
- Quit Smoking : Smoking worsens cough and lung irritation. Quitting smoking can improve coughing symptoms within weeks
When to See a Doctor
If your nighttime cough persists despite these measures or is accompanied by other symptoms like fever, chest pain, or difficulty breathing, seek medical advice as it may indicate infections, asthma, GERD, or other underlying conditions
. These combined approaches can significantly reduce nighttime coughing and improve your sleep quality.
