When sick with congestion or cough, it's generally better to sleep elevated (semi-sitting) rather than flat, as gravity helps mucus drain and reduces postnasal drip, preventing nighttime coughing fits. Lying flat allows mucus to pool and irritate your throat, but you don't need to sleep fully upright; use pillows or a wedge to prop up your head and shoulders for easier breathing, avoiding lying flat on your back or stomach if possible.
Prop yourself up.
Sinus pressure gets better when your head is higher than your body, so let gravity work for you. When you lie down, postnasal drip can build up, making your throat sore and triggering a cough. Make a wedge with a few pillows to prop yourself up in bed. You may breathe and sleep a little easier.
If you feel like you're going to throw up, sleep on your side with your head elevated. Sleeping on your side with your head raised can ease symptoms and keep you from choking on your vomit, if you're unable to make it to the bathroom in time.
Best Sleep Position for Sinus Drainage
Sleeping upright for sinus relief is the best sleep position to help mucus drain — but sleeping sitting up isn't the most comfortable way to rest for most people.
What's the best way to sleep when you have a cough? If your cough is part of a seasonal respiratory virus, like the common cold, try elevating your head and chest with extra pillows or a wedge. You can also try lying on your side, not back. These tricks can work because you usually have nasal congestion when coughing.
The 3-2-1 bedtime method is a simple sleep hygiene strategy: stop eating 3 hours before bed, stop working 2 hours before bed, and stop using screens (phones, tablets, TVs) 1 hour before sleep, helping your body transition to rest by reducing stimulants and digestive load for better sleep quality. A more detailed version adds 10 hours (no caffeine) and 0 (no snoozing) for a 10-3-2-1-0 rule.
Elevate Your Head To Get Rid of Your Stuffy Nose at Night
Your blood pressure and blood flow to the upper body also changes when you lie down in bed — this can cause inflammation in the nose and nasal passages. Sleeping on your side may cause the nostril closest to the bed to clog.
DO avoid allergy triggers.
Being flat on your back can compound nasal congestion since mucus pools in the sinuses to block airflow. Sleeping with your head elevated will promote the drainage of mucus, preventing congestion from building during the night.
Tips For Getting Good Sleep When You're Sick
Keep the immune system strong
Lying Down
This may feel a little paradoxical, as one of the most assured ways to fight a cold or flu is to get plenty of rest. But lying down could be intensifying some of your symptoms, namely post-nasal drip. That's because lying down may cause mucus to pool at the back of the throat.
Don't be tempted to overheat the room because you have a cold. Keep the temperature at a comfortable level (69F – 72F) and bundle up with blankets that can be shoved off if you begin to overheat. The humidity in the room is important too. Dry air can worsen your cold symptoms and parch your nose and throat.
Sleep on your back or side with your head and shoulders elevated to help your sinuses drain. Use a nasal spray or neti pot before bed to help your sinuses drain overnight.
You can't cure a cold, but the fastest way to feel better is through rest, fluids, and symptom relief using things like warm liquids (honey/lemon), saline nasal sprays, and humidifiers, while avoiding dehydrating drinks and smoking to help your body fight the virus efficiently. Prioritizing sleep and good nutrition supports your immune system, and over-the-counter pain relievers can manage fever or aches, though remember antibiotics don't work on viruses.
Only about one cold in 100 leads to sinusitis, and you can make the odds work for you by doing what it takes to keep your sinuses draining (see below). You can also help your cause by blowing your nose gently without pinching it tightly; forceful blowing can force bacteria up into your sinuses.
Remember:
Aromatherapy. Aromatherapy is a great home remedy and natural treatment for sinus infections. Using eucalyptus, peppermint or other scents can possibly help open up the respiratory tract. These essential oils can be put into some home humidifiers, or used in a hot shower, which diffuses the scent.
Use your index fingers to gently press either side of your nose, at the base of your nostrils. Circle under your cheekbones, toward your ears, and up to your temples, above your eyebrows and down the sides of your nose. You'll make a full circle, starting back where you started.
Signs and symptoms
Proper hydration helps thin the mucus in your sinuses, making it easier for them to drain. Opt for warm liquids like herbal teas, clear broths, and warm water with lemon. Avoid caffeine and alcohol, as they can lead to dehydration and worsen congestion.
Emergency Warning Signs of Flu Complications
If you have a severe infection or are at high risk of complications from a flu infection, your healthcare professional may prescribe an antiviral medicine to treat the flu. These medicines can include oseltamivir (Tamiflu), baloxavir (Xofluza) and zanamivir (Relenza). You take oseltamivir and baloxavir by mouth.