Can’t sleep with a cold, flu or Covid?
Treat what’s keeping you awake: the fever, the blocked nose or the cough. A common cold tablet can keep you awake too. Poor sleep after Covid usually gets better by changing your sleep habits.
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Why can’t I sleep with flu or a cold?
Because the illness itself keeps you up. The NHS lists difficulty sleeping as a flu symptom, next to a high temperature, aches and a dry cough.
A cold works the same way. A blocked nose, a sore throat or a cough can wake you again and again.
So don’t treat “sleep” on its own. Find the symptom that wakes you, and ease that one first.
| What wakes you | What helps |
|---|---|
| Fever and aches | Paracetamol or ibuprofen to lower your temperature and ease aches. |
| Blocked nose | Steam: sit in the bathroom with a hot shower running. |
| Sore throat | A hot lemon and honey drink, or a salt water gargle (not for children). |
| Cough | A teaspoon of honey. With Covid, lie on your side or sit up, not on your back. |
| Breathless | Turn the heating down or open a window. Breathe slowly out through gently closed lips. |
Sources: NHS: flu; NHS: common cold; NHS: Covid
Don’t give honey to babies under 12 months. Don’t let children breathe steam from a bowl of hot water, as it can scald.
Pick the row that fits you and try it tonight.
How to sleep with a cold or flu tonight
Six NHS steps for a better night when you’re ill
- Take paracetamol or ibuprofen to lower your temperature and ease aches.
- Sit in the bathroom with a hot shower running to ease a blocked nose.
- Have a hot lemon and honey drink to soothe your throat, or a teaspoon of honey for a cough.
- Coughing? Lie on your side or sit up, not on your back.
- Keep your room cool: turn the heating down or open a window if it’s safe.
- Still awake after around 20 minutes? Get up, sit somewhere comfortable and go back when sleepy.
Sources: NHS: flu; NHS: common cold; NHS: Covid; NHS: sleep tips
The side or sitting tip comes from the NHS Covid advice. So does this one: don’t use a fan to cool your room, as it may spread the virus.
Drink plenty of water through the day. The NHS says your pee should be light yellow or clear.
Want a hot drink at night? Skip tea and coffee. Try a warm milky drink or herbal tea instead.
Don’t expect too much from honey and lemon. The NHS says it can act like cough syrup, but there’s limited evidence it eases a cough.
While you’re ill, the NHS flu advice is simply to rest and sleep. For nights once you’re well, see our sleep hygiene guide.
Can cold and flu medicine keep you awake?
Yes, one can. That cold tablet is pseudoephedrine, often sold as Sudafed. It unblocks your nose, but the NHS lists difficulty sleeping and feeling nervous as common side effects.
It also hides inside other remedies. The NHS says to check the label of any cough or cold remedy, as it may already contain pseudoephedrine.
| Medicine | What to check |
|---|---|
| Pseudoephedrine tablets or liquid | Common side effects include difficulty sleeping. Adults should use it only for short-term relief. |
| Decongestant nasal sprays | No more than a week. Longer can make your symptoms worse. |
| Paracetamol (500mg) | 1 or 2 tablets a dose. At least 4 hours apart. No more than 8 in 24 hours. |
| Cold and flu remedies | Some contain paracetamol. Don’t take them with paracetamol tablets. |
| Sleep aids from a pharmacy | Some contain an antihistamine, an allergy medicine that can make you sleepy. They may help for 1 to 2 weeks, no longer. |
Sources: NHS: pseudoephedrine; NHS: common cold; NHS: paracetamol; NHS: insomnia
Taking too much paracetamol can be dangerous. So add up every packet you use, day and night.
Sleep aids may make you drowsy, which can make driving hard. Check with your doctor before taking anything for sleep.
Some cold medicines are not suitable for babies, children and pregnant women. Ask a pharmacist which one suits you. Never stop or change a prescribed medicine without your prescriber.
Covid insomnia: why can’t I sleep after Covid?
While you have Covid, the same steps apply. The NHS says most people feel better within a few weeks, but it can take longer.
If symptoms last longer than 12 weeks, it’s called long COVID. The NHS lists difficulty sleeping (insomnia) as one of its symptoms.
How long symptoms usually last, and when to get help
- 1
Cold
You should feel better in about 1 to 2 weeks.
- 2
Flu
Get help if symptoms don’t improve after 7 days.
- 3
Cough
Usually clears up on its own within 3 to 4 weeks.
- 4
Long COVID
Covid symptoms that last longer than 12 weeks.
Sources: NHS: common cold; NHS: flu; NHS: cough; NHS: long COVID
For long COVID, the NHS suggests you go to sleep and wake up at the same time every day. It helps with tiredness.
The NHS calls insomnia that lasts less than 3 months short-term insomnia. It usually gets better by changing your sleep habits. Start with how to fall asleep faster.
Think you have long COVID? Read which blood tests a GP may do, then book an appointment.
When to speak to a GP
Ask for an urgent GP appointment or get help from NHS 111 if:
- You have flu symptoms and feel very unwell or short of breath, or your symptoms don’t improve after 7 days.
- You have flu symptoms and you’re 65 or over, pregnant or recently gave birth, or have a long-term condition or a weakened immune system (for example, from chemotherapy).
- You’re worried about your baby’s or child’s symptoms.
With Covid, ask for an urgent GP appointment or get help from NHS 111 if your symptoms are getting worse or not getting better. The same goes for other signs of illness, such as a rash, loss of appetite or feeling weak.
Get help too if you have a high temperature that lasts 5 days or more or doesn’t come down with paracetamol. This matters most if you’re pregnant, 60 or over, or have a weakened immune system.
Get help for a baby with Covid if they’re under 3 months and 38C or higher. Or 3 to 6 months and 39C or higher.
See a GP if:
- Your cold isn’t better after 10 days, you’ve had a high temperature for more than 3 days, or a cough for more than 3 weeks.
- Your cold symptoms get worse, your temperature is very high or you feel hot, cold or shivery, or you feel short of breath or have chest pain.
- You think you might have long COVID.
- Changing your sleep habits hasn’t helped, you’ve had trouble sleeping for months, or poor sleep is making it hard to cope with daily life.
Call 999 or go to A&E if you get sudden chest pain, are coughing up blood, or have severe difficulty breathing. That means gasping, choking or not able to get words out.
With Covid, also call 999 if you seem very unwell or are getting worse. Or if you’re so breathless you can’t say short sentences when resting, or your breathing suddenly gets worse. The same goes if you collapse or faint, or have a seizure or fit for the first time.
Call 999 too for a rash that doesn’t fade when you roll a glass over it.
If a GP finds you have insomnia, they may offer CBT for insomnia, a talking therapy.