How to Sleep Better with Phlegm: Tips for a Restful Night’s Sleep

If you are experiencing difficulty sleeping with phlegm, here are some tips that may help alleviate the issue.

Understanding Phlegm

Phlegm is a type of mucus produced in the respiratory system when there is inflammation or infection. It can be caused by various factors such as allergies, infections, and irritants. The body produces phlegm to trap and remove harmful particles from the airways.

Symptoms of Phlegm

Phlegm can cause several symptoms including coughing, chest congestion, postnasal drip (when mucus drips down your throat), throat irritation/soreness and difficulty sleeping.

Tips For Sleeping With Phlegm

1) Sleep on an elevated pillow

Sleeping on an elevated pillow helps prevent phlegm from accumulating in your throat while you sleep. It also reduces pressure on your chest which makes breathing more comfortable.

2) Stay hydrated

Staying hydrated thins out thick phlegmy secretions thus making it easier to clear them out of your system.

3) Drink hot fluids

Drinking hot fluids like tea with honey has been known to soothe throats and make clearing up phelgm easier before bed time.

4) Avoid smoking and alcohol consumption

Smoking irritates respiratory tissues causing increased production of nasal secretions so avoiding smoking during this period would be for the best. Alcohol causes dehydration which makes things worst – avoid it too!

5) Gargle warm salt water solution

Gargling warm salt water helps reduce inflammation in the throat area reducing production of mucus/phelgm helping manage most annoying symptoms at night since you might wake up feeling less congested than before going to bed.

*Note: If these home remedies don’t work after a few days, or if your phlegm is discolored (greenish), excessively thick and seemingly never-ending, it’s important to seek the attention of a certified healthcare provider.


Difficulty sleeping with phlegm can be tough but there are steps you can take to manage it. Elevating your pillow, staying hydrated, drinking hot fluids (like tea), avoiding smoking/alcohol consumption and gargling warm salt water solution will go a long way in helping clear up that most annoying symptom for a better night sleep. Remember to contact your doctor if symptoms persist past 7-10 days.