Many people notice that cold and flu symptoms like coughing, congestion, sore throat, and body aches feel more intense at night. This happens for several reasons. As the body prepares for sleep, natural hormone levels shift, inflammation increases, and mucus drains differently when you lie down. Lower night-time cortisol levels can make symptoms feel more noticeable, and dryness from indoor heating may also irritate the throat and nasal passages. Because you're less distracted at night, you may simply feel your symptoms more. Understanding why symptoms worsen at night can help you take steps to sleep more comfortably.
For same-day general illness treatment, visit the walk-in clinic at AFC Urgent Care Cedar Grove. Our team provides treatments for a wide range of conditions, including colds, flu, and more. Just walk-in!
How Do I Stop My Cold from Getting Worse at Night?
You can make nighttime symptoms easier to manage by:
- Propping yourself up with extra pillows to reduce postnasal drip and coughing.
- Running a cool-mist humidifier to keep your airways moist.
- Avoiding heavy meals before bed, which can worsen congestion.
- Staying hydrated throughout the day to thin mucus.
- Taking a warm shower in the evening to loosen congestion.
- Keeping your bedroom warm but not overly dry.
Small changes in your bedtime routine can significantly reduce nighttime discomfort.
Best Position to Sleep When You Have a Cold
The ideal sleep position when you’re congested is elevated on your back, using extra pillows or a wedge pillow. This keeps mucus from pooling in your throat and reduces coughing.
Other helpful positions include:
- Side sleeping, which can also ease breathing.
- Avoiding lying flat, because this increases sinus pressure and worsens congestion.
- Sleeping slightly upright is the best way to improve airflow and comfort.
Treatments – Home Remedies
Home remedies can provide natural relief and help you rest better:
- Warm saltwater gargles to soothe a sore throat.
- Herbal teas such as ginger, peppermint, or chamomile.
- Honey to calm nighttime coughing (not for children under 1 year).
- Steam inhalation to loosen mucus.
- Warm compresses over the sinuses.
- Chicken soup for hydration and comfort.
- Adequate rest to support immune healing.
These remedies help reduce irritation and keep your airways clear overnight.
Over-the-Counter Treatments
OTC medications can ease symptoms before bed and help you sleep more comfortably. Common options include:
- Decongestants to open nasal passages.
- Antihistamines (night-time formulas) to reduce runny nose and help with sleep.
- Cough suppressants if coughing keeps you awake.
- Expectorants to thin and loosen mucus.
- Pain relievers like ibuprofen or acetaminophen for fever and aches.
Always read labels carefully, especially when using multi-symptom nighttime cold medicines.
Get Walk-In Cold & Flu Symptom Relief at AFC Urgent Care Cedar Grove Today
If your cold or flu symptoms worsen significantly overnight, cause breathing difficulty, lead to a high fever, or last more than a week without improvement, consider visiting urgent care. They can rule out complications such as sinus infections, bronchitis, or pneumonia and provide treatments to help you recover faster. At AFC Urgent Care Cedar Grove, your health is our top priority! Our team of medical providers specialize in diagnosing and treating seasonal symptoms– all on a walk-in basis. We accept most health insurance plans and offer low-cost options for self-paying patients. If you have any additional questions about the illnesses we treat, or other services we provide, please contact us directly at (973) 239-2300.
