Introduction
Have you ever noticed that your cold symptoms seem to get worse once you hit the hay? It’s a common frustration that many cold sufferers experience, but what’s the science behind it? In this article, we’ll explore this phenomenon and offer some helpful remedies to make the nighttime symptoms more manageable for you.
Scientifically
Research has shown that our immune systems function differently at night, which can contribute to heightened cold symptoms after hours. According to WebMD, our bodies are programmed to release anti-inflammatory hormones while we sleep, which can make it harder for us to fight off viruses and bacteria. In addition, the nasal passages tend to dry out at night, leading to further congestion and discomfort.
Circadian rhythms, which are our body’s internal “clocks”, can also impact cold symptoms. According to a study published in the American Journal of Respiratory and Critical Care Medicine, our airways are more susceptible to inflammation in the late afternoon and early evening due to changes in our circadian rhythms. This can contribute to worsening cold symptoms at night.
Environmental factors also come into play. For example, the dry air in our homes during the winter months can further dehydrate the nasal passages, making it harder for us to breathe comfortably at night.
Holistically
While over-the-counter medications can be helpful in managing cold symptoms, there are also a variety of holistic approaches that may be beneficial.
A cup of hot herbal tea, such as chamomile or peppermint, can help to soothe a sore throat and promote relaxation, making it easier to sleep. Nasal irrigation, which involves gently flushing the nasal passages with a saline solution, can help to clear congestion and promote moisture in the nasal passages.
Acupuncture, which involves inserting needles into specific points on the body, has also been shown to be effective in managing cold symptoms. In a study published in the journal Explore, participants who received acupuncture treatment reported significant improvements in cold symptoms.
Lifestyle factors can also impact immunity and overall health. Eating a nutrient-dense diet, getting regular exercise, and managing stress levels can all contribute to better immune function. Getting enough sleep each night is also crucial – aim for around 7-8 hours of sleep each night, and try to establish a consistent sleep schedule.
Prevention-focused
Of course, the best way to deal with a cold is to avoid getting sick in the first place. Practicing good hygiene, such as washing your hands regularly, can help to limit your exposure to germs. Avoiding contact with individuals who are sick is also key.
Nutrition and supplements can also play a role in supporting immune health. Foods rich in vitamin C, such as citrus fruits and leafy greens, can help to boost the immune system. Zinc is also an important mineral for immune health, and can be found in foods such as oysters, pumpkin seeds, and beef.
Real-life experiences
We spoke with several individuals who have dealt with nighttime colds to get their personal insights on managing symptoms. One individual suggested sleeping with a humidifier in the room, which can help to add moisture to the air and ease congestion. Another recommended using a nasal strip to help open up the nasal passages.
Q&A style
To get an expert’s take on why colds worsen at night, we spoke with Dr. Rachel Goldman, a clinical psychologist and sleep specialist. According to Dr. Goldman, “When we lay down, our nasal passages become more constricted, which can contribute to increased symptoms. In addition, our body’s internal temperature drops when we sleep, which can impact how we feel and how our immune system functions.”
Conclusion
While managing cold symptoms at night can be frustrating, there are a variety of remedies and approaches that can make it easier. By understanding the science behind why colds get worse at night and adopting healthy lifestyle habits, you can help to support your immune system and make dealing with cold symptoms more manageable.