10 tips to reduce coughing bouts at night

Who amongst us doesn’t know how frustrating and bothersome chronic, persistent coughing at night can be!

Mita Majumdar | Updated: August 26, 2015 11:15 am

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Who amongst us doesn’t know how frustrating and bothersome chronic, persistent coughing at night can be! Loss of sleep, exhaustion, irritability, urinary incontinence, and inability to perform daily activities the next day are just some of the negative outcomes we experience with this type of cough.

So, is there a way we can at least reduce, if not stop, the nighttime coughing bouts? Sure. Here are some tips to reduce coughing bouts at night that may help you get some hours of peaceful, undisturbed sleep.

Tip 1: Prop your head up higher than your body when you are lying down. ^[1]

How does it work?

Cough is actually your body’s way of responding to irritants in your throat and airways. If the cough is caused by the sinuses draining down your throat, keeping your head at a higher level than your body will not allow the drainage to accumulate in the back of your throat. This might reduce the coughing spell.

Tip 2: Do not sleep on your back. ^[1]

How does it work?

Many studies have shown that sleeping on the back increases the risk of sleep paralysis, stroke, asthma, and sleep apnea episodes. Sleeping on the back lowers blood oxygenation thereby putting additional pressure to your lungs, and you need to take deeper and faster breaths to compensate. Lying on your stomach might help reduce coughing bouts but then you will be putting your weight on your internal organs which is again not recommended. The best method may be to lie on your sides.

Tip 3: Breathe only through your nose before and during sleep. ^[2]

How does it work?

When your nose is blocked you may yourself breathing through your mouth. This is natural. However, mouth breathing is a classic sign of hyperventilation that leads to coughing. Try to unblock the nasal congestion before going to bed. Here’s how. Sit up straight on a chair. Pinch your nose, close your mouth and hold your breath. Sway your body or get up and walk about 20 to 30 steps or till you feel you can’t hold your breath any longer. Let go of your nose and try breathing in gently with your nose. If you can’t, breathe in through the corner of your mouth. Take care not to breathe in deeply. Be calm and relaxed – this is important. Repeat the exercise till you can normally breathe in through your nose.

Tip 4: Go to sleep at least 2 hours after your meals. ^[2]

How does it work?

Coughing at night is sometimes attributed to acid reflux disease, in which the stomach acids travel up back to the food pipe and the throat. This results in coughing due to obstruction in the throat. Sleeping soon after your meals may trigger the reflux. Acid reflux is another reason why you shouldn’t eat heavy meals at dinner time.

Tip 5: Sleep on clean bed sheets and pillows. ^[3]

How does it work?

Keep your bedroom free from dust. Exposure to airborne allergens such as dust or pet dander can cause bouts of coughing at night. When inhaled, the allergens irritate the respiratory tract and your body then accumulates mucus in the tract to fight those irritants. The buildup of mucus in your throat when you are lying down causes the cough.

Tip 6: Use a humidifier in your bedroom. ^[1]

How does it work?

You may cough at night when your throat becomes dry. A humidifier will keep the air in the room moist enough for you to breathe properly without drying your throat. This may reduce your coughing at night.

Tip 7: Keep a glass of water handy next to your bed as you sleep. ^[1]

How does it work?

Whenever you feel the urge to cough, take a sip. Also avoid sugary drinks or caffeinated drinks before you go to bed. This may aggravate your problem.

Tip 8: Avoid drinking milk at night if you are allergic to milk. ^{[1] [4]}

How does it work?

Sometimes dairy and other mucus forming foods can cause coughing at night if you are allergic to dairy products. But if you or your child is not allergic to milk, it is okay to drink milk but it should be warm. Research has proven that milk does not produce mucus that can cause cough. If you are allergic to milkdrink any other non-caffeinated warm drink before you go to bed because it helps break up mucus in the airways.

Tip 9: Go to sleep only when you are sleepy.^[2]

How does it work?

If you know lying down aggravates your coughing spells, then going to bed only when you are really sleepy will help.

Tip 10: Avoid sleeping during day time. ^[5]

How does it work?

Daytime naps can prevent you from falling asleep soon, so avoid them, especially when you suffer from cold and cough.

While common cold, viral flu and other viral infections mostly cause coughing that aggravates during nighttime, it could also be a sign of something serious at times. You may also cough at night if your heart is not functioning properly. Congestive heart failure is a condition in which affected people suffer from mucus producing cough. Similarly, lung infections such as pneumonia or bronchitis can cause nighttime coughing. These are serious conditions and you need to consult a doctor as soon as possible.

Even if your coughing is not serious, don’t neglect it. Take expectorants like Benadryl CR if you have wet cough and Benadryl DR if you have dry cough. They could help give symptomatic relief and let you sleep better.

Happy, cough-free sleeping!

References:

Read our top 10 cough articles

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Published: April 3, 2014 1:04 pm | Updated:August 26, 2015 11:15 am

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