{"id":649817,"date":"2025-12-23T06:17:37","date_gmt":"2025-12-23T06:17:37","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/649817\/"},"modified":"2025-12-23T06:17:37","modified_gmt":"2025-12-23T06:17:37","slug":"cant-sleep-with-a-cold-try-this-nasa-sleep-hack","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/649817\/","title":{"rendered":"Can’t sleep with a cold? Try this NASA sleep hack"},"content":{"rendered":"

\u2018Tis the season for coughs and colds. Flu cases are rising across England with hospitals reporting record levels <\/a>of patients for this time of year, and coughs and colds<\/a> are also circulating.<\/p>\n

If you\u2019ve been struck down with a cold, alongside a possible temperature, blocked nose, cough and sore throat, you may also find the disrupted sleep hard to manage.<\/p>\n

Trying to rest when you\u2019re congested or coughing can feel almost impossible. Lying flat can make breathing harder and leave you waking repeatedly.<\/p>\n

Sleep<\/a> plays a crucial role in recovery from viral illness<\/a>. When you\u2019re asleep, your immune system ramps up the production of cytokines \u2013 proteins that help reduce inflammation and fight infection \u2013 allowing your body to focus energy on healing.<\/p>\n

So what can you do to help you drop off? We spoke to a GP who said that sleeping in a particular position can support breathing, circulation, and comfort when you\u2019re unwell.<\/p>\n

The NASA-inspired sleep position that could make nights easier<\/p>\n

One of the most effective ways to sleep better with a cold is the zero-gravity sleep position<\/strong> (or Neutral Body Posture), according to GP Dr Tim Mercer. And it\u2019s inspired by NASA.<\/p>\n

The idea is simple: instead of lying flat, your head is gently propped up while your legs are slightly elevated. This helps gravity work in your favour, encouraging mucus to drain rather than settle in the chest or sinuses.<\/p>\n

\u201cNASA developed this position to relieve pressure on the body. The head and legs are elevated to just above the heart level so the spine is neutrally aligned,\u201d Dr Mercer says.<\/p>\n

\u201cRaising the head slightly allows the airways to open up and take in more oxygen while you sleep. Many people with respiratory conditions can benefit while sleeping in this position.\u201d<\/p>\n

Luckily, you don\u2019t need specialist equipment to try it yourself:<\/p>\n

    \n
  1. \n
  2. \n

    Place a pillow under your ankles or calves<\/p>\n<\/li>\n<\/ol>\n

    \"Young<\/p>\n

    Your sleep position can make all the difference when you have a cold. (Getty Images)<\/p>\n

    Why it works<\/p>\n

    Dr Mercer, who is working in collaboration with Opera Beds<\/a>, explains that when you\u2019re unwell with a cold, the body produces extra mucus and often retains fluid. Elevating both the head and legs helps support circulation and drainage, meaning the heart and lungs don\u2019t have to work as hard overnight.<\/p>\n

    \u201cThe zero gravity position helps us to drain that,\u201d he explains, adding that it\u2019s about \u201cmaking the job as easy as possible for the heart\u201d at a time when the respiratory system is already under strain.<\/p>\n

    4 other ways to sleep better with a coldTry side sleeping<\/p>\n

    Not everyone finds it comfortable to stay slightly elevated all night \u2013 especially if coughing keeps waking you up. If that\u2019s the case, Dr Mercer suggests a side-sleeping alternative.<\/p>\n

    \u201cIf you cannot elevate your body to the anti-gravity position, try lying on your side, particularly the left side, to help open the airways and improve breathing when you are congested,\u201d he says. \u201cThis prevents a sore neck and mucus from building up at the back of your throat when sleeping.\u201d<\/p>\n

    Side sleeping can also help with specific symptoms. Dr Mercer notes that if congestion or sinus pain is worse on one side, lying on the opposite side can help encourage drainage and reduce pressure.<\/p>\n

    \"Serene<\/p>\n

    Side sleeping can be a simple alternative if lying flat makes congestion or coughing worse. (Getty Images)<\/p>\n

    Sip a mint-flavoured drink before sleeping<\/p>\n

    What you consume in the hours before sleep can also affect how well you rest when you\u2019re ill.<\/p>\n

    Staying hydrated is important, particularly when you\u2019re fighting a fever. \u201cUse mint, as it tricks the brain<\/a> into thinking your airways are more open than they are, with no side effects!\u201d Dr Mercer says. \u201cTry a mint tea, a cold-and-flu-containing menthol, or strong mint-boiled sweets.\u201d<\/p>\n

    He also recommends foods rich in vitamin C or zinc to support immune function.<\/p>\n

    A hot shower before bed can help<\/p>\n

    A warm shower or bath shortly before bedtime can also support better sleep<\/a> when you\u2019re unwell.<\/p>\n

    \u201cThe steam helps to ease congested airways, while the warmth relaxes sore muscles and can lower blood pressure.\u201d<\/p>\n

    Dr Mercer adds that the drop in core body temperature after stepping out of the shower can help signal to your internal clock that it\u2019s time to sleep.<\/p>\n

    \"A<\/p>\n

    Mint may help make airways feel more open, which can be useful when congestion disrupts sleep. (Getty Images)<\/p>\n

    Prioritise bedtime comfort and hygiene<\/p>\n

    Small comfort tweaks can make a difference when you\u2019re unwell. Dr Mercer advises:<\/p>\n

    Choose the right clothing:<\/strong> \u201cChoose light, breathable clothing such as cotton pyjamas and avoid heavy or restrictive fabrics that might trap heat and make you overheat, especially if you\u2019re prone to fever or night sweats.\u201d<\/p>\n

    Wash your sheets (even more when you\u2019re ill): <\/strong>\u201cTry to wash your bedding regularly when you\u2019re unwell as it can harbour sweat and germs.\u201d<\/p>\n

    Using steam to ease congestion at night: <\/strong>Warm, moist air can also help ease congestion at night. Try a cool-mist humidifier<\/a> in the bedroom or put a few drops of eucalyptus oil into a diffuser to help unblock your nose.<\/p>\n

    Our product picks for sleeping with a cold:<\/strong><\/p>\n

    Read more about sleep:<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"\u2018Tis the season for coughs and colds. Flu cases are rising across England with hospitals reporting record levels…\n","protected":false},"author":2,"featured_media":649818,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[198938,198936,395,198937,105,234,16,15],"class_list":{"0":"post-649817","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-coughs-and-colds","9":"tag-dr-mercer","10":"tag-getty-images","11":"tag-gp-dr-tim-mercer","12":"tag-health","13":"tag-sleep","14":"tag-uk","15":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/115767428125810489","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/649817","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=649817"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/649817\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/649818"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=649817"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=649817"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=649817"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}