We’ve all been there. Stuffed up and full of mucus. Constantly coughing and struggling to get our sinuses under control. Maybe that means breathing through a single nostril while attempting to sleep. Or maybe it means trying to rest with the mouth open, causing dryness an and even sorer throat. Neither option is preferred, especially when it continually takes away from rest, the one thing we need in order to get better.

And now that we’re deep into the heart of cold season, it’s likely that more are suffering from these symptoms now than any other time of year. But with the help of a few tips, you can work to clear those aching sinuses and work toward better sleep in the process.

The next time you develop a cold, remember to:

Drink Plenty of Hot Tea

Other hot beverages will work as well, and help to clear out the throat and nasal passages. Drink as needed for soothing relief, or to let the steam to naturally clear out the body. Opt for caffeine-free versions to avoid becoming too alert (and potentially missing out on even more sleep), while herbal versions will provide an added dose of natural healing power.

Sleep on an Incline

Let gravity do the work for you and allow yourself to clear out in the process. Sleeping (or even just relaxing) on an incline will cause mucus and other materials to stay out of your throat and nasal passages, making it easier to sleep in the process. Head to the recliner, or use products such as Contour Living’s Folding Bed Wedge Cushion, which allow you to choose a height that works for your situation.   In most cases, the 7 inch high wedge will be ideal.

Take a Steam Shower

Close the bathroom door and turn the water on steaming hot to create a room full of vapor. (You don’t have to actually get in the shower, so the hotter the better.) Allow the steam to loosen your sinuses in a natural, drug free manner. Steam can also help you breathe deeper throughout your entire sickness. Repeat as needed to get deeper and more restful sleep.

Vitamin Overload

Stock up on anything and everything healthy. Then start eating/drinking it. This might mean daily vitamins, juice drinks (real just, not sugary ones), vitamin C boosters, etc. The more healthy ingredients you’re able to take in, the better. If you’re unsure about intake level, talk to your doctor. Just stick to natural or over-the-counter substances for a safer alternative.

Sleep In

When available, allow yourself as much resting time as available. This will help you to get better sleep, for as long as you’re able to obtain it. Resting can also help tire the body and ease it into a relaxed state. Because even when we’re the most tired of all, we can still suffer from stress and other factors that don’t allow us to drift into sleep. Resting, and resting for longer can help remedy this situation.

Shower Frequently

Even though you might not be sweating or leaving the house – two things that require us to shower – it’s important to stay clean. Being sick also creates a feeling where we often don’t want to cleanse our bodies. After doing so, however, you’re likely to feel far better, if only for a short period of time. Shower before bed or before napping in order to create a better system of rest.

The next time you come down with a cold, don’t let wakefulness get the best of you. Instead, remember these proven steps to obtain better and deeper bouts of sleep until you’re on your way to better health.