It may also help to put a cool-mist humidifier in your bedroom, especially if you’re super congested. It’ll increase the amount of moisture in the air which can help thin out your mucus, as well as soothe your irritated throat or nasal passages, Dr. Pastula adds.11 12
Know that, uh, if you booze, you lose.
Dehydration and poor sleep—two major side effects of drinking alcohol—can impair your immune function and worsen cold symptoms as a result.13 14 Drinking “doesn’t allow your immune system to work as strongly to fight the cold, making you feel sick for longer,” says Dr. Ascher.
If you’re hellbent on getting better quickly, it’s best to skip the beer, wine, and liquor for at least a few days until your symptoms clear up. As Dr. Pastula puts it: Alcohol is a toxin, and it takes energy for your body to break it down—energy that could go toward fighting off an infection.
Consider adding peppers and pillows.
Another sick trick: Have something hot and peppery for dinner, Dr. Ascher recommends. Spicy foods, particularly those made with capsaicin (a compound in chili peppers), may decrease inflammation in your sinuses and help you breathe easier.15 16 17 (If you’ve ever had wasabi, you may recall your nasal passages opening right up, Dr. Ascher says). That said, if you know hot foods mess with your digestion, this tip isn’t for you—heartburn and acid reflux can also keep you awake.
Propping your head and neck up with an extra pillow at night may also help drain your sinuses, Dr. Pastula says.18 As mentioned above, when your head is elevated, gravity does its thing and your snot is more free to flow. It doesn’t work for everyone, he adds, but you might as well give it a shot. Who knows—it could be transformative. (It was for me!)
Hit the drugstore.
Finally, Dr. Pastula suggests taking an over-the-counter cold medication if your symptoms won’t give it (or you) a rest. There are a ton to choose from—including cough suppressants, nasal sprays, decongestants, and fever reducers—so it’s best to call or message your primary care doctor, if you can, to see what they suggest. You can also ask the drugstore pharmacist for their recommendations. If you don’t have a primary care provider and you’re feeling particularly rotten—i.e. you have a fever or your symptoms aren’t letting up or are getting worse—talk to a telehealth doctor (which many insurance plans cover and several pharmacies, like CVS, offer) or an urgent care physician.
