It’s undeniably frustrating to have a cough, but it’s even worse when that cough intensifies or becomes more frequent at night. This nighttime coughing can significantly disrupt your ability to relax, fall asleep, stay asleep, and get the crucial rest your body needs to recover.
“During sleep, the body regulates our production of cytokines, signaling proteins our immune systems produce to fight off invading pathogens such as viruses and bacteria,” explains Dr. Vontrelle Roundtree, Associate Chief Medical Officer at MDLIVE of Evernorth. “If you have a nagging cough that causes you to wake up often throughout the night, it compromises sleep quality, potentially affecting your body’s cytokine regulation and making it difficult for your immune system to combat and recover from sickness.” A persistent cough not only hinders your recovery from illnesses but can also lead to additional discomforts that further disrupt your nighttime rest. “Coughing may also cause dry throat and mouth, postnasal drip, and physical discomfort that makes for a less-than-peaceful sleep experience,” Dr. Roundtree adds.
Understanding Why Coughing Worsens at Night
Nighttime coughing can feel and be more severe for several reasons. Issues related to your lungs and airways, such as infections, postnasal drip, allergies, and asthma, can contribute to coughs that worsen at night, according to Dr. Samuel Mathis, Assistant Professor in the Department of Family Medicine at the University of Texas Medical Branch. For example, regarding lung infections, “lying down helps the cilia [tiny ‘hairs’ in our lungs] to more effectively move mucus out of the lungs, and the cough reflex is our body’s attempt to get rid of the excess mucus,” he clarifies.
Dr. Roundtree further elaborates, “Moving around during the day makes it easier for the body to loosen trapped mucus. When we lie down to rest at night, this position can make it more challenging for our bodies to naturally clear this mucus, resulting in what we call postnasal drip — nasal secretions that pool in the back of the throat and cause those pesky coughs.”
Simple Yet Effective Ways to Stop Nighttime Coughing
While understanding the causes is important, finding relief is the immediate goal when you’re struggling with a nighttime cough. Here are some practical strategies to help you stop coughing at night and promote restful sleep:
Elevate Your Head While Sleeping
Propping yourself up with extra pillows can make a significant difference. Elevating your head helps to combat postnasal drip by using gravity to keep mucus from pooling in the back of your throat and triggering coughs. This position also aids in reducing acid reflux, another common cause of nighttime coughs.
Stay Hydrated Throughout the Day and Evening
Drinking plenty of fluids, especially warm liquids like herbal tea or broth, can help thin mucus secretions. Thinner mucus is easier to cough up and less likely to irritate your throat and trigger coughing fits. Avoid sugary drinks or excessive caffeine close to bedtime, as these can be dehydrating or disruptive to sleep.
Consider Honey as a Natural Cough Suppressant
A spoonful of honey before bed can be surprisingly effective in soothing a cough. Honey has natural cough-suppressant properties and can help to coat and soothe an irritated throat. Studies have shown honey to be as effective as some over-the-counter cough medicines, particularly for children over one year old and adults.
Use a Humidifier to Add Moisture to the Air
Dry air can irritate your airways and worsen coughing, especially in dry climates or during winter months when indoor heating is used. A humidifier adds moisture to the air, which can help to soothe irritated airways, thin mucus, and reduce coughing. Ensure you clean your humidifier regularly to prevent mold and bacteria growth.
Steam Inhalation Before Bedtime
Taking a steamy shower or inhaling steam from a bowl of hot water (being cautious to avoid burns) before bed can help to open up your nasal passages and airways. Steam helps to loosen congestion and reduce irritation that triggers coughing. You can enhance steam inhalation by adding a few drops of eucalyptus or peppermint oil, which have decongestant properties.
Address Underlying Conditions
If your nighttime cough is persistent or recurring, it’s essential to identify and address any underlying conditions. Allergies, asthma, GERD, and chronic sinusitis are common culprits. Consulting with a healthcare professional can help diagnose the root cause of your cough and recommend appropriate treatments, which may include medications, lifestyle changes, or specialist referrals.
When to Seek Medical Advice
While these home remedies can be very helpful for managing occasional nighttime coughs, it’s important to know when to seek medical attention. Consult a doctor if your cough:
- Is severe or doesn’t improve after a week or two.
- Is accompanied by other symptoms like fever, shortness of breath, chest pain, or coughing up blood.
- Is associated with a chronic condition like asthma or COPD that is worsening.
- Persistently disrupts your sleep and daily life despite home treatments.
Getting enough restful sleep is crucial for overall health and well-being, especially when you’re trying to recover from an illness. By implementing these strategies, you can effectively manage nighttime coughing and achieve a more peaceful and restorative night’s sleep.
