The Best Sleep Positions to Stop Coughing and Finally Get Rest

A lingering cough can make getting a good night’s sleep feel impossible, but sleep positions to stop coughing can help. After all, the way you situate yourself in bed can either aggravate your symptoms or help ease them. In this article, we’ll explore different sleep strategies to minimize nighttime coughing and wake up feeling refreshed. These easy adjustments can significantly improve your ability to sleep through the night, allowing you to rest more comfortably.

The Best Practice: Elevating Your Head

Keeping your head elevated can prevent mucus from accumulating in the throat, reducing postnasal drip. Here’s how to do it effectively:

• Pillow Setup: Stacking or arranging pillows strategically will keep your head above the rest of your body. While traditional wedge pillows provide an incline, they are often too rigid and uncomfortable. A buckwheat pillow lets you modify the fill level, conforming to your neck and head to keep you in the right position while maintaining airflow.
• Bed Base: Instead of fighting with multiple pillows, an adjustable bed base offers a stable, gentle lift with the touch of a button.
• Helps With Acid Reflux: If your cough is linked to acid reflux, raising your head 6 to 8 inches can prevent stomach acid from irritating the throat.

Side Sleeping to Reduce Nighttime Coughing

For many people, sleeping on their side is one of the most effective ways to control coughing spells at night. Here’s why it works:

• Encourages Drainage: Lying on your side can help mucus drain more efficiently rather than pooling at the back of the throat.
• Supports Breathing: This position is particularly beneficial for those experiencing congestion, as it allows for better airflow.
• Soothes the Throat: Keeping saliva evenly distributed reduces dryness, which may lessen coughing.

The Benefits of Sleeping on Your Back When You Have a Cough

While back sleeping is often discouraged for those with congestion, it can be beneficial in some cases:

• Ideal for Dry Coughs: If your cough is due to sore throat rather than mucus buildup, sleeping on your back may keep your airway more relaxed. This position reduces pressure on the chest, making breathing easier.
• Proper Head Support: When sleeping on your back, use a customizable pillow to ensure your head remains slightly elevated without discomfort.
• Know When to Switch: If back sleeping worsens coughing, try switching to a side position or lifting your head further.

Can Sleeping on Your Stomach Help?

Stomach sleeping is generally not recommended for cough relief. Here’s why:

• Airway Compression: Lying face-down compresses the chest and can make breathing more difficult. Plus, turning your head to the side for extended periods may lead to neck strain and misalignment.
• Increased Mucus Accumulation: This position doesn’t aid mucus drainage, potentially worsening symptoms.
• Ergonomic Modifications: If stomach sleeping is your preferred position, consider placing a thin pillow under your torso to slightly lift your upper body, reducing airway restriction.
  

Creating a Sleep Environment Conducive to Cough Relief

Beyond sleep position, your bedroom setup can play a major role in preventing nighttime coughing. Here are some simple yet effective methods:

• Use a Humidifier: Dry air can agitate the throat and worsen coughing. A humidifier adds moisture to keep airways hydrated.
• Keep Your Bedroom Cool: A slightly cooler room temperature (around 60–67°F) prevents throat dryness and promotes better breathing. According to the CDC, keeping temperatures cool where you sleep can create a good sleep environment.
• Choose the Right Mattress: Organic latex mattresses from Turmerry allow for optimal air circulation. The perforated latex is accompanied by a natural wool layer and encased in a breathable cotton cover, preventing overheating.
• Limit Allergens: Dust mites, pet dander, and mold can all trigger coughing. Regularly wash bedding, vacuum carpets, and air out your mattress to create a cleaner sleep space.

Lifestyle Changes to Prevent Coughing at Night

In addition to fixing your sleep position and environment, these straightforward daily habits can help reduce nighttime coughing:

Stay Hydrated

Drinking plenty of water throughout the day keeps mucus thin and easier to clear from the throat. Herbal teas with honey can also provide soothing relief before bedtime. In fact, honey alone can be a great treatment for cough and sleep difficulty, especially for children.

Avoid Eating Close to Bedtime

For individuals with acid reflux, eating too close to bedtime can trigger coughing. Try to finish your last meal at least 2–3 hours before sleep to prevent irritation.

Use a Nasal Rinse

If congestion is causing postnasal drip, a saline rinse can help clear breathing passages and reduce nighttime coughing.

Try Relaxation Techniques

Stress and anxiety exacerbate coughing by tightening the airways. Deep breathing exercises, meditation, and yoga postures before bed can promote relaxation and improve sleep quality.

Final Thoughts

Finding the right sleep position to stop coughing can significantly improve your ability to rest. Whether it’s side sleeping, back sleeping with head elevation, or adjusting your sleep setup, small changes can lead to better sleep quality. Pairing the right sleep position with a comfortable sleep environment and healthy lifestyle choices can help you breathe easier and wake up ready to tackle the day.

If your cough persists for more than 10 days or worsens over time, please make sure to consult a doctor to rule out underlying conditions.

Frequently Asked Questions About Sleep Positions to Stop Coughing

1. How can I prop myself up in bed to reduce coughing?

Raising your upper body can help prevent mucus buildup and reduce throat irritation. Using a stack of firm pillows, a wedge pillow, or an adjustable bed base can provide the necessary elevation. The goal is to keep your head 6 to 8 inches above your torso for better drainage and airflow.

2. What is the ideal pillow arrangement for cough suppression?

A gradual incline works best, as it prevents strain while keeping your airway open. If using traditional pillows, arrange them in a staggered slope rather than stacking them directly. A buckwheat pillow is a great option because you can adjust the fill to create personalized support.

3. Are there any breathing techniques that can complement my sleep position to reduce coughing?

Yes, controlled breathing exercises can help calm a cough before bed. Techniques such as pursed-lip breathing (inhaling through the nose, then exhaling slowly through pursed lips) can regulate airflow and reduce throat irritation. Practicing deep belly breathing before bed can also relax your airways and prevent sudden coughing fits.

4. What other factors, besides sleep position, can influence nighttime coughing?

Environmental triggers like dry air, dust, and pet fur can worsen nighttime coughing. Using a humidifier, washing bedding frequently, and keeping your room cool can make a noticeable difference. Additionally, late-night eating and acid reflux can contribute to nighttime cough, so adjusting your diet and meal timing can help.

5. How does sleep position affect coughing in children?

Children are more sensitive to postnasal drip and congestion, which can worsen coughing at night. Side sleeping is usually best, as it promotes drainage and keeps the airway clear. For younger children, keeping their head slightly elevated with a small, supportive pillow can prevent nighttime coughing without putting strain on their neck.

6. Can changing sleep position prevent coughing from becoming worse?

Yes, adjusting sleep position can help prevent a mild cough from turning into a restless night. Side sleeping is the most effective for clearing mucus, while back sleeping with head elevation may help with dry coughs. Avoiding stomach sleeping is also important, as it can restrict airflow and make breathing more difficult.

Related blog posts:

1. Best Sleeping Positions

2. Sleep Position and Your Personality

3. Best Pregnancy Sleeping Positions

4. Best Sleep Position for Sleep Apnea

5. Buckwheat Pillow Benefits: Why They’re a Game-Changer for Sleep Health

Disclaimer: What is said in this article has been referenced from multiple sources and is intended only for educational and informational purposes. Please note that no content in this article is a substitute for professional advice from a qualified doctor or healthcare provider. Always consult an experienced doctor with any concerns you may have regarding a health condition or treatment, and never disregard any medical suggestions or delay in seeking treatment because of something you read here.