Why Nighttime Coughing is a Nightmare for Your Sleep
12 Ways to Soothe Your Nighttime Cough
12 Tips to Stop That Annoying Nighttime Cough
We’ve all experienced the frustration of having a cough. But what’s worse? Having a cough that strikes more frequently or intensifies at night. It’s like a cruel joke, disrupting your ability to relax, fall asleep, and get the much-needed rest for recovery.
According to Dr. Vontrelle Roundtree, associate chief medical officer at MDLIVE of Evernorth, “During sleep, our bodies produce cytokines, signaling proteins that help our immune systems fight off invading pathogens. But if you have a nagging cough that constantly wakes you up throughout the night, it compromises sleep quality and makes it difficult for your immune system to combat sickness.”
But the detrimental effects of coughing on your health extend beyond hindering your recovery from illness. It can also lead to other symptoms that further ruin your sleep experience. Dry throat and mouth, postnasal drip, and physical discomfort are just a few examples. As Roundtree cheekily puts it, coughing can turn a supposedly peaceful sleep into a less-than-peaceful nightmare.
Kids and Coughing
Before we dive deeper into the science of nighttime coughs, it’s essential to mention that over-the-counter cough medicine should not be given to children under 4. However, for kids older than 1 year, a little sweetness can help calm their coughs. Honey, with its natural soothing properties, can do the trick.
Why Coughing Can Be Worse at Night
Nighttime coughing can be a real menace, and there are various reasons behind it. Lung and airway problems like infection, postnasal drip, allergies, and asthma can all contribute to coughs that worsen at night. Dr. Samuel Mathis explains that when we lie down, our body’s natural mechanisms, like the cilia in our lungs, become more efficient at clearing mucus. The cough reflex kicks in to help get rid of excess mucus.
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Dr. Roundtree adds another twist to the tale, stating, “Moving around during the day makes it easier for the body to loosen trapped mucus. When we lie down at night, it becomes more challenging to naturally clear this mucus, resulting in what we call postnasal drip—those pesky coughs caused by nasal secretions pooling at the back of our throats.”
Other Culprits of Nighttime Coughs
Nighttime coughs can also stem from conditions like gastroesophageal reflux disease (GERD) or acid reflux. When stomach acid flows back into the esophagus, it irritates the throat and can trigger coughing. Dr. Sarah McBane, associate dean of pharmacy education at the University of California, suggests elevating your body at an incline when sleeping to prevent mucus pooling and enjoy a more peaceful night’s sleep.
But the culprits don’t stop there. Heart failure, sleep apnea, and even medications like ACE inhibitors for high blood pressure can all contribute to nighttime coughing fits.
To make matters worse, our body’s circadian rhythm, the internal clock that oversees sleep and immune response, might also play a role. Dr. Roundtree reveals that some elements of immune function are more active at night, making us feel our worst during those hours. While this response aids in fighting off bacteria, it can also bring on congestion, fever, and increased nighttime coughing.
12 Tips for Taming Nighttime Coughing
If you’re tired of being tormented by a nighttime cough, fear not! We’ve gathered some expert advice to help you manage those pesky coughs and sleep soundly through the night.
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Stay hydrated: Keep your body well-hydrated to help loosen mucus. Drink water frequently and indulge in water-rich foods like melons, pineapples, strawberries, and oranges.
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Sip herbal tea with honey and lemon: A warm cup of herbal tea with honey and lemon can work wonders for coughs caused by upper respiratory infections, allergies, and postnasal drip. Honey coat your throat to prevent irritation, while lemon’s anti-inflammatory qualities help soothe your cough.
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Embrace the power of honey: Honey is a natural cough suppressant that reduces the frequency and severity of coughing. Opt for natural or locally sourced honey for an added bonus.
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Try cough drops: Cough drops provide short-term relief by soothing your irritated throat and taming stubborn, hacking coughs. They stimulate saliva production, coating your throat and easing the itch.
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Enjoy a steamy shower: Steam from a shower adds moisture to the air, opening up your airways and loosening nasal secretions. Take a steamy shower before bedtime to relieve your cough and allow your body to relax for a restful sleep.
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Watch what and when you eat: If GERD triggers your nighttime cough, avoid heavy, spicy, fatty, and late-night meals as they can worsen your symptoms. Fiber-rich, water-heavy, and alkaline foods like bananas, brown rice, sweet potatoes, broccoli, and watermelon can improve your symptoms. Opt for these foods at least three hours before bedtime.
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Consider over-the-counter GERD medications: Antacids like Tums or acid-blocking medications such as famotidine (Pepcid) or omeprazole (Prilosec) can help control nighttime coughing caused by GERD. These medications decrease the amount of acid irritating your throat and causing the cough.
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Take an antihistamine: Antihistamines, which address allergies, can be useful for postnasal drip-related coughing at night. Diphenhydramine (Benadryl) and loratadine (Claritin) are popular choices. These medications dry up nasal mucus, reducing the fluid collecting in the back of your throat and irritating tissues.
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Elevate your head: If GERD is at the root of your cough, a simple remedy is to raise the head of your bed by 4-6 inches. A slight tilt is enough to leverage gravity and keep the stomach acid where it belongs. Consider using bricks or blocks to elevate the head of your bed.
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Use a humidifier: If your cough stems from dry air, a humidifier can be a game-changer. Aim for humidity levels between 40% and 50%, as anything higher can worsen your cough or increase the risk of infection.
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Reduce allergens in your home: Allergies can trigger coughing, so reducing allergens in your surroundings can help prevent it. Regularly clean and dust your home to prevent the buildup of allergens. Consider investing in a HEPA filter to eliminate airborne allergens. If you have pets, keep them out of your bedroom, and wash your bedding regularly.
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Consider over-the-counter cough medicine: When everything else fails, an over-the-counter cough medicine can provide relief. Look for one containing dextromethorphan to suppress the cough reflex or pseudoephedrine to combat increased nighttime postnasal drip. As always, consult a healthcare professional before starting any medication.
When to Seek Medical Help for Your Cough
If these tips don’t alleviate your cough or if it persists for more than a couple of weeks, it’s time to seek medical attention. According to Dr. McBane, seeing a doctor is necessary if your cough is constant, severe, and accompanied by other worrying symptoms.
Dr. Roundtree emphasizes the importance of consulting a healthcare professional if your cough lasts for many days and is accompanied by symptoms such as chest pain, nausea, wheezing, or high fever. Similarly, if you cough up blood, experience shortness of breath, or notice swelling in your legs or feet, it’s crucial to get checked by a doctor. They will identify the cause of your cough and provide appropriate treatment.
We hope these tips help you conquer your nighttime cough and reclaim restful nights. If you have any other home remedies or experiences to share, leave a comment below. Wishing you peaceful and uninterrupted sleep!
