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Circadian rhythms influence symptoms -

Your body's circadian rhythm affects inflammation and immune responses. At night, inflammatory processes peak, making cold symptoms like a sore throat or congestion feel worse.

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Lower cortisol levels -

Cortisol, an anti-inflammatory hormone, decreases during the night. The reduced levels allow immune system activity to amplify, intensifying cold symptoms such as aches and congestion.

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Postural changes worsen congestion -

Lying down causes nasal passages to fill with mucus due to gravity. This makes breathing difficult, enhancing the discomfort of a stuffy nose at night.

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Increased nasal sensitivity -

At night, your nasal tissues become more sensitive to irritants and allergens, leading to worsened congestion, sneezing, or a runny nose during a cold.

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Dry indoor air -

Heating systems can dry out indoor air at night, irritating nasal passages and the throat. This dryness exacerbates coughing and makes congestion more uncomfortable.

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Reduced distractions -

During the day, activities and social interactions divert attention from cold symptoms. At night, the lack of distractions makes discomfort more noticeable.

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Difficulty clearing mucus -

Cilia are tiny, hair-like structures in your airways that clear mucus. At night, they work less efficiently, causing mucus buildup and worsening symptoms like coughing and congestion.

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Hormonal shifts -

Nighttime hormonal changes, including melatonin production, alter immune responses. This can amplify inflammation and make cold symptoms seem more severe.

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Heightened pain perception -

Pain perception tends to increase at night due to changes in brain activity and hormone levels, making a sore throat or sinus pain feel worse.

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Body temperature fluctuations -

Your body temperature naturally drops at night. This can make chills feel more intense during a cold and heighten discomfort overall.

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Fatigue lowers tolerance -

Being tired at night reduces your ability to tolerate discomfort. Fatigue makes the body more sensitive to the aches and pains of a cold.

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Dry mouth from mouth breathing -

Congestion forces many people to breathe through their mouths at night. This leads to dryness, exacerbating throat irritation and coughing.

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Nasal swelling peaks at night -

Your nasal passages naturally swell at night due to changes in blood flow and histamine levels, worsening the sensation of stuffiness.

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Histamine release -

Histamine, which triggers inflammation, is released more during the night. This worsens congestion, sneezing, and itching associated with colds.

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Reduced immune response efficiency -

While immune activity is heightened at night, it's not as efficient. The imbalance can result in prolonged inflammation and exaggerated symptoms.

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Interrupted sleep amplifies symptoms -

Colds often disrupt sleep, leading to poor rest. Sleep deprivation can exacerbate fatigue, aches, and other cold symptoms.

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Enhanced cough reflex -

The cough reflex becomes more sensitive at night due to dry air and mucus pooling, leading to frequent and more intense coughing episodes.

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Gastroesophageal reflux effects -

Lying down can worsen acid reflux, which irritates the throat and enhances coughing and discomfort during a cold.

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Immune system activity peaks -

Your immune system ramps up its response during sleep, releasing cytokines that fight infections but also increase inflammation, worsening symptoms.

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Psychological factors -

The quiet and isolation of nighttime can make you hyperaware of discomfort, intensifying the perception of cold symptoms.

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Fever flares at night -

Body temperature regulation changes at night can lead to fever spikes, intensifying the feeling of chills and sweating during colds.

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Overuse of decongestants -

Excessive use of nasal decongestants can cause rebound congestion, especially noticeable during the night when the medications wear off.

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Weakened throat defenses -

Saliva production slows at night, reducing its protective effects. This can make your throat feel raw and more irritated during a cold.

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Tips to manage your cold symptoms -

Doctors suggest several strategies to ease discomfort and improve sleep when managing a cold at night.

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Prop up your head -

Sleeping with your head elevated prevents mucus from pooling in your throat, helping reduce discomfort and ease breathing at night.

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Use a humidifier -

A humidifier keeps nasal passages moist, reducing dryness and irritation. Clean it regularly to prevent mold or bacteria from accumulating inside the device.

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Stay hydrated -

Drinking plenty of water thins mucus, making it easier to clear. Dehydration worsens congestion, so maintain hydration to support your recovery.

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Consider anti-inflammatory medications -

Medications like ibuprofen or acetaminophen relieve nasal swelling and pressure. But avoid multi-symptom medications with decongestants and suppressants unless specifically recommended.

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Take a steamy shower -

Struggling to sleep? A steamy shower loosens mucus, helping clear secretions and making it easier to breathe and relax.

Sources: (Verywell Health) (Healthline) 

See also: A practical guide to surviving this year's viral season

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