Article: Dry air can irritate an already sore throat. To introduce moisture, run a humidifier in your bedroom before you go to sleep or through the night. Keep the humidity around 49 to 50%. Some humidifiers have a cool mist or warm mist setting so you can control the temperature in your room more effectively. It's also a good idea to hydrate yourself just before bed. Drink a glass of water or set one on your bedside table. If mucus collects in the back of your throat by morning, raise your head up before you go to sleep. Elevating your head will help the mucus drain so it doesn't irritate your throat. Sleeping on your side with a pillow between your knees can also help prevent nasal drainage from irritating your throat. Although you might feel like bundling up if you have a cold, you'll actually fall asleep faster if your body is a little cool. Set your bedroom thermostat between 60 and 67F (16 and 19C) before you lie down. In the morning you can turn the heat back up if needed. It's also a good idea to sleep with blankets that you can take off if you get too warm. Keeping your room cool can help you sleep, but avoid using an air conditioner if you can. An A/C can dry out the air, further irritating your throat. Try to unwind during the hour before you plan to go to sleep. To make it easier to relax, keep the lights low and get comfortable. Practice your favorite calming techniques such as reading a good book, soaking in the tub, or meditating. Taking a steamy shower is another great way to relax before bed since it will loosen mucus and can relieve other symptoms of a cold. Avoid looking at bright screens or listening to loud music. Lie on your side to keep post-nasal drip from irritating your throat. Minimize irritants in the room such as tobacco smoke or cold, dry air.
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Run a humidifier before bed or while you sleep. Sleep with a few extra pillows under your head. Keep your room between 60 and 67F (16 and 19C). Relax in a dim bedroom before going to sleep.