How to sleep with a cough? Here’s what can help

Nighttime cough is an unpleasant phenomenon that occurs when the airways become irritated during sleep. Have you noticed that we often cough more at night than during the day? There are several reasons for this. At night, the air is often drier, which irritates the respiratory mucous membranes. When lying down, the drainage of secretions is less effective, which can exacerbate respiratory discomfort, particularly in cases of bronchial conditions. Although nighttime coughing is generally harmless, it can significantly disrupt sleep quality, causing fatigue and irritability the next day.

Nighttime coughing can have many causes. Identifying the source of the problem is essential to finding the best solution. Here are the main reasons that may explain a persistent cough at night. 

An ENT infection: Certain conditions such as the common cold, bronchitis, or sinusitis can cause mucus to build up in the bronchi and throat, leading to a cough. When we lie down to sleep, the mucus rises, which triggers the cough reflex. 

Excessively dry air: When the air in our bedroom is too dry (humidity level below 30%), our mucous membranes can become irritated. This often leads to a reaction of dry cough in the form of successive coughing fits. 

Gastroesophageal Reflux Disease (GERD): If you have acid reflux, lying down will likely trigger coughing fits. This is caused by stomach acid rising into the esophagus, which irritates the airways and leads to coughing.

Allergies: Allergies to certain environmental substances such as dust mites, household cleaning product residues, dust, etc., can cause a cough that usually worsens at night. 

Asthma: Asthma often becomes more pronounced after dark. This can be explained by physiological factors such as a natural decrease in airway dilation during sleep, a lying-down position that promotes the accumulation of secretions, or increased exposure to household allergens such as dust mites. These factors can contribute to an increase in episodes of dry or productive coughing.

Nighttime coughing is often accompanied by other bothersome symptoms that disrupt our sleep: 

• Dry mouth: Coughing at night can leave us feeling dry in the mouth and throat. This sensation is exacerbated by nasal congestion, which causes us to breathe through our mouths while we sleep

• Sore throat: If you cough frequently throughout the night, it’s common to wake up with a sore throat, irritated by repeated coughing fits

• Chest discomfort: When we cough a lot, we may feel tightness in the chest caused by local muscle fatigue

• Mucus in the throat: Very often, nighttime coughing is linked to a buildup of mucus in the throat. This can also disrupt oxygen circulation and cause breathing difficulties

• Lack of sleep: Nighttime coughing disrupts our sleep and prevents optimal recovery. This can manifest as a lack of concentration, fatigue, or even irritability during the day

Coughing is a truly exhausting phenomenon that drains a lot of energy from our bodies. When it happens at night, we also have to deal with sleep deprivation, which can greatly affect our quality of life. Fortunately, there are natural approaches to try if you can’t sleep because of your cough.

Our favorite products for soothing nighttime coughs

Propolis Extract: Inside the hive, propolis plays an essential antiseptic and antibacterial role. For our well-being, this substance rich in active ingredients can help restore a healthy ENT environment in cases of nighttime coughing. Take 1 ml pipette per day, either undiluted or diluted in a glass of water, or mixed with a teaspoon of honey. Not recommended for people allergic to bee products, pregnant or breastfeeding women, or children under 6 years of age without medical advice. Prolonged use (> 3 weeks) is not recommended.

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Spiced Rooibos Tea: Our spiced Rooibos tea can provide relief from nighttime coughing thanks to a blend of carefully selected ingredients. It contains ginger, rich in gingerol, which has soothing properties for the respiratory tract, as well as Ceylon cinnamon and cloves, known for their purifying and comforting benefits. Place one teaspoon of spiced Rooibos tea in a cup and pour 250 ml of simmering (not boiling) water over it. Let it steep for 5 to 10 minutes and enjoy with peace of mind. 

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Soothing Lozenges: Our natural lozenges will be your allies in soothing your nighttime cough. They contain soothing marshmallow extract, honey with soothing properties, and peppermint with decongestant benefits. Throughout the night, treat yourself to a lozenge whenever you have a coughing fit to enjoy some welcome relief. Do not exceed the recommended daily dose. Not recommended for pregnant or breastfeeding women, children under 6 years of age, or people allergic to bee products. Consult a healthcare professional if you have bile duct obstruction (stones), gastroesophageal reflux, or liver or pancreatic disorders. Not recommended for those with a history of epilepsy, a history of seizures, or a history of neurological conditions. Do not take at the same time as medications (allow at least a 1-hour interval). Monitor blood pressure in individuals with hypertension. Do not use for prolonged periods.

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Our Home Remedies for Better Sleep When You Have a Cough

To enhance the effects of these natural products, feel free to try these time-tested home remedies that have been tried and true for generations: 

Honey and Lemon Tea: Make yourself a soothing tea with a teaspoon of honey, which soothes the respiratory tract, and the juice of half a lemon, which helps clear the throat and provides the body with Vitamin C. Add warm water and enjoy it slowly before going to bed. Feel free to add a little grated ginger for its beneficial effects on the respiratory system. 

Potato poultice: Boil a few potatoes and mash them. Place the mixture in a clean cloth while the potatoes are still warm. Then apply this poultice to your chest for 15 to 20 minutes before going to bed. Naturally present in potatoes, starch has soothing properties that help calm irritation of the skin and respiratory tract.

Saltwater gargle: To promote better sleep, gargle with saltwater several times throughout the day. To do this, dissolve half a teaspoon of sea salt in a glass of water and mix well. Gargle every two hours to clear your throat and reduce nighttime coughing fits.

Onion syrup: Onion syrup is an effective home remedy for soothing nighttime coughs. Made by macerating onion slices in honey or sugar, it helps soothe irritation thanks to its expectorant and soothing properties. Take 1 to 2 teaspoons at bedtime.

A good evening routine can help reduce the frequency of your coughing fits:

1. Humidify the air in your bedroom: Use a humidifier to maintain a humidity level between 40% and 60% in your bedroom. If possible, choose a humidifier with an "anti-dust mite and allergen" feature

2. Opt for a light dinner: Choose easily digestible foods such as cooked vegetables, lean proteins, and whole grains to prevent acid reflux

3. Take a warm bath before bed: Steam from a warm water clears the airways and can help you sleep better

4. Raise the head of your bed: Sleeping with your head slightly elevated reduces the risk of acid reflux and mucus buildup in the throat. You can add an extra pillow or place some heavy books under your mattress at the head end.

Always consult your doctor before taking natural remedies or dietary supplements, especially if you have an underlying medical condition or are taking medication.

Nighttime coughing can really affect the quality of your sleep. If the problem persists, don’t hesitate to ask your healthcare provider for help to prevent chronic sleep deprivation from setting in. In the meantime, try sleeping with your head slightly elevated to relieve symptoms. It’s also important to stay well hydrated throughout the day.

Marine is a naturopath specialising in children’s well-being and a parenting coach. With 10 years’ experience supporting families, she now channels her passion into serving her community by sharing natural and caring advice.