How to Stop Coughing at Night for Better Sleep

There's nothing more frustrating than feeling exhausted and ready for a good night’s sleep, only to be kept up by an annoying cough. We understand how disruptive this can be to your sleep cycle, leaving you feeling less than your best in the morning. But here’s the thing: Coughing at night is not always linked to a cold or flu. There are other reasons why your cough is worse at night — but luckily, there are simple solutions to help you limit hacking so you can improve the quality of your snooze sessions. Let’s get into it so you can get into bed for a quiet and comfortable sleep.

Why Do I Cough at Night?

Respiratory infections such as colds, the flu, or pneumonia can cause coughing, which may worsen at night due to lying flat and mucus buildup. However, if you’re not under the weather, some of the other main reasons why you may be coughing at night include:

Postnasal Drip: Mucus from your nose dripping down the back of your throat can irritate your throat and trigger coughing, especially when lying down.

Asthma: Asthma symptoms often worsen at night due to changes in airway inflammation and increased mucus production.

GERD (acid reflux): Stomach acid backing up into the esophagus can irritate and lead to coughing, especially when lying down.

Allergies: Allergens in the bedroom, such as dust mites or pet dander, can trigger nighttime coughing in sensitive individuals.

Medication Side Effects: Certain medications, such as ACE inhibitors for high blood pressure, can cause a dry, persistent cough.

Environmental Factors: Dry air or irritants like smoke or strong odors in the bedroom can irritate the airways and lead to nighttime coughing.

7 Tips to Help You Stop Coughing at Night

Coughing at night can be really disruptive, but there are several strategies you can try to help alleviate it. Here are seven tips to help calm your cough and improve your sleep.

1. Elevate Your Head

Raising your head six to eight inches can help manage coughing caused by post-nasal drip. When you lay flat, mucus from your nose can easily drip down the back of your throat, irritating it and triggering coughing. Elevating your head can prevent this from happening. Just be sure not to elevate your head too much so you don’t wake up with neck pain.

2. Invest in Humidifier

Dry air can worsen coughing. A cool-mist humidifier in your bedroom can add moisture to the air, which helps soothe your throat and reduce your annoying cough. The American Academy of Allergy, Asthma, and Immunology recommends a bedroom humidity level of around 40–50 percent for the best results.

3. Keep Your Bedroom Clean

Ensure your bedroom is free of dust, pet dander, or other allergens that might trigger coughing. Regular cleaning is a must, including washing your bedding — most experts recommend every one or two weeks tops. If you suspect allergies might be the cause, consider talking to your doctor about possible treatments or adjustments to your environment.

4. Stay Hydrated

Drinking fluids throughout the day (especially water!) can keep your throat moist and reduce irritation. Establish a bedtime ritual of herbal tea, honey, and lemon to coat your throat and provide relief. Honey has natural soothing properties, and lemon can help cut through mucus.

5. Watch Your Diet

If your cough is because you have GERD, try to avoid spicy, fatty, heavy foods and late-night nosh so you don’t aggravate your condition. Opt for high-fiber, alkaline eats (pack in those fruits and veggies!) and avoid eating at least three hours before bedtime.

6. Gargle with Salt Water

Some experts suggest gargling with a mixture of salt and warm water before bed can help reduce throat irritation, loosen mucus, clean the throat, and temporarily relieve dryness. Simply mix about half a teaspoon of salt in a cup of warm water and gargle several times a day, especially before bed.

7. Over-the-Counter Remedies

While you don’t want to use medication as an ongoing crutch, several over-the-counter cough medicines can help, such as expectorants or cough suppressants. Be sure to choose a product that matches the nature of your cough (dry vs. productive) and follow the dosing instructions carefully. If your nighttime cough lasts for an extended period, speak to your doctor about alternative solutions.

Sleep Better with Big Fig

When it comes to alleviating coughing at night, we can definitely help you in the pillow department! Try using extra Big Fig Adjustable Pillows (including our Body Pillow) to elevate your head and upper torso.These pillows are designed to provide the perfect amount of support and comfort, and their removable filling allows you to modify the loft for the perfect pillow height! You can also experiment with different sleeping positions to see which helps calm your cough.

Kick coughing to the curb with our Adjustable Pillows and enhance your overall sleeping experience with a Big Fig Mattress!

How to Stop Coughing at Night for Better Sleep

Why Do I Cough at Night?