For a very high fever over 102°F (38. 9°C), try ibuprofen, acetaminophen, or aspirin. Be sure you take the proper dosage as indicated on the package, and call your doctor if the fever is 103°F (39. 4°C) or higher or lasts for more than three days. [1] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source For a lower grade fever, try wearing thinner pajamas, using only bed sheets instead of blankets, or even sleeping in the nude if that’s more comfortable. You can also go to bed with damp hair or use a damp rag on your forehead or neck while you sleep, as long as you don’t feel overly chilled.
Try taking a spoonful of honey to coat your throat before you sleep. You can also drink tea with honey to reduce the urge to cough as you fall asleep. If your cough is productive, meaning that you cough up phlegm, try taking medicine to dislodge some of the mucus about an hour or so before bed. These products are labeled “expectorant” and they cause you to spit out the mucus. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source You can also try using a cough suppressant or a soothing ointment like Vicks Vaporub.
Take an over-the-counter pain medication like ibuprofen or acetaminophen 30 minutes before bedtime. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If the pain continues, try heat. Put a hot water bottle over any specific areas that feel achy. If your heating pad has a timed off-switch, it may be safe to use at bedtime.
Before bed, drink a hot herbal tea made with lemon and honey. You can use any herbal tea like chamomile or raspberry, or create your own by simply steeping slices of lemon in hot water and adding a teaspoon or two of honey. The heat itself will help relieve your throat, so the type of tea doesn’t matter as long as it is not caffeinated. First, take a long-lasting pain reliever like ibuprofen about 30 minutes before bedtime. Then, when it is time to lay down, try using a numbing spray like Chloraseptic or Cepacol. These will temporarily numb the pain so you can fall asleep. Have a glass of water by your bedside to keep hydrated. Ensure you drink each time you may wake during the night. Cuddle a teddy or heat pack to distract you. Use honey to coat your throat.
For nausea, you can also try sipping a tea made with ginger. If you have fresh ginger and lemon available, slice them and put them in a cup of boiling water to steep for five minutes. Add a bit of honey and sip this slowly before bed. The ginger and lemon will help to settle your stomach. Sleep with your body curled around a heating pad, if you have one. If you don’t, fill a tube sock with dried corn or uncooked rice and tie the end securely. Heat this in the microwave for a minute; the grain will hold the heat and act as a heating pad.
Elevate your head with an extra pillow or two. Whether you are congested or runny, the extra elevation will help the sinuses drain as you sleep, which should make breathing easier. Use a nasal rinse like a Neti pot or saline spray right before bed. Blow your nose thoroughly afterward, take a cold medication specifically for runny or congested noses, and then keep a box of tissues next to the bed. You may still have to blow your nose throughout the night, but the medication should slow down the flow. If you are congested and having trouble breathing through your nose, coat your lips with a thick coating of lip balm or petroleum jelly and try to breathe through your mouth as you sleep.
Prop yourself up with pillows when you’re trying to get to sleep, and let gravity keep nasal inflammation at bay.
Decongestant nasal sprays reduce swelling in the sinuses and nasal tissues. They’re available both over-the-counter and by prescription, but should not be used over a prolonged period of time — three days at the most. [6] X Research source Salt-water nasal sprays don’t have compounds that reduce swelling, but are still effective for loosening mucus and making it easier to clear nasal passages through blowing your nose. These can be used as often as necessary. Nasal strips are a good alternative to sprays if you find that the sprays keep you awake.
Avoid caffeinated drinks, like coffee or caffeinated tea, before bed. Find decaffeinated versions of your favorite hot drink. You can find teas that specifically help your body fight off colds at the grocery store, like teas with added Vitamin C or Echinacea.
The noise created by a humidifier might keep you awake, though, so look for a quiet machine. If you’re buying a new one, look for online reviews to get an idea of whether it is noisy. Try keeping the humidifier just outside your bedroom door; this way, you’ll still have some moisture in the air, and the noise will be reduced.
When it’s time to go to bed, turn off all light sources and cover up any technology that may have blinking lights that will keep your brain engaged. Stop using all electronic devices — including phones, tablets, and laptops — at least 30 minutes before bed, if not a few hours, as the blue light emitted from the screens will keep you awake.
If you can’t sleep, listen to a guided meditation or some soothing music to help you relax and drift off even easier.
For example, Benadryl makes some people sleepy, but leaves other people feeling unnaturally wired.
“Non-drowsy” medication simply means that there are no ingredients that are meant to induce sleep. This does not, however, mean that the medication is specially formulated to keep you awake or prevent you from getting drowsy. Don’t assume that non-drowsy formulas will leave you unaffected: for example, many such formulas include pseudoephedrine. “Nighttime” or “PM” medication has compounds that are intended to make you sleepy. Be careful about mixing or doubling up on your medications; if your “nighttime” medications already treat fevers or pain, don’t add extra drugs on top of them to target those symptoms. “Daytime” or “AM” medication may be synonymous with “non-drowsy” formulas or may have caffeine in them to increase alertness. Read the packaging carefully to see what you’re getting. Don’t assume that “daytime” medications are merely formulas that aren’t specifically designed to make you drowsy; if you take one before bedtime, it may well keep you awake.
Some nighttime medications can become habitual; prolonged reliance on these products to get to sleep can disturb healthy sleeping habits.
