Prop yourself up with extra pillows or sleep on a wedge to reduce post-nasal drip and reflux
Keep your bedroom cool and use a humidifier if the air is dry
Stay hydrated throughout the day and before bed
Use saline nasal spray or rinse before sleep if you have nasal congestion or post-nasal drip
Treat allergies with an antihistamine or allergy nasal spray if appropriate
Take a warm shower or steam inhalation before bed to loosen mucus
Avoid smoking and secondhand smoke
Avoid alcohol close to bedtime
Avoid lying down immediately after meals; finish eating at least 2–3 hours before bed
Limit common reflux triggers (spicy foods, fatty foods, chocolate, peppermint, caffeine, citrus, tomato-based foods)
If you suspect reflux, consider discussing an acid reducer with a clinician
Keep pets out of the bedroom if pet dander triggers symptoms
Wash bedding weekly in hot water and use dust-mite–proof covers
Reduce dust and allergens by vacuuming with a HEPA filter and minimizing bedroom clutter
Replace or clean air filters in HVAC systems regularly
Keep windows closed during high pollen days and run air conditioning if available
Use honey before bed (about 1–2 teaspoons) if you’re an adult or child over 1 year old
Use throat lozenges or warm tea to soothe irritation before sleep
Ensure any prescribed cough or allergy medications are taken as directed and discuss timing with your clinician if needed
If coughing is triggered by breathing cold air, cover your mouth and nose with a scarf in cold weather
Seek medical care urgently if you have trouble breathing, coughing up blood, chest pain, high fever, or severe wheezing
Get evaluated if the cough lasts more than 3 weeks, keeps returning, or disrupts sleep regularly