A blocked nose, a scratchy throat, and a cough that flares up just as you lie down can make a simple cold feel much bigger than it is. If you are dealing with a cold and cough, you probably want to feel better without a trip to the pharmacy or the doctor.
The good news is that most colds improve on their own, and a few comfort measures may ease symptoms while your body recovers. The CDC states that the common cold has no cure, so home care focuses on relief rather than a fix. Some popular remedies have more support than others, and none should be treated as a guaranteed treatment.
This guide covers 10 natural home remedies for cold and cough, what each one may help with, how to use it safely, and what the evidence actually shows. It also explains which common remedies are overrated and when symptoms need medical attention instead of more home care.
When to get medical help right away: Call 911 or seek emergency care for trouble breathing, severe chest pain, confusion, or signs of severe dehydration. See when chest pain is an emergency and the full list in the “When to Seek Medical Attention” section below.
Understanding Cold and Cough
What Causes a Common Cold?
The common cold is a viral infection of the upper respiratory tract (the nose and throat). More than 200 viruses can cause it, and rhinoviruses are the most common. Symptoms such as a runny nose, sneezing, sore throat, and cough usually build over a day or two.
Because colds are caused by viruses, antibiotics do not help. MedlinePlus advises against asking for antibiotics to treat a cold.
Why Does a Cold Cause a Cough?
A cough can come from throat irritation, mucus draining down the back of the throat, or irritated airways. A cough is a symptom, not a diagnosis, and not every cough is caused by a cold. To learn about other triggers, see what causes a cough.
How Long Do Cold and Cough Symptoms Last?
Most cold symptoms improve within about a week, although some can last 10 to 14 days. MedlinePlus notes that a runny nose and cough may last 14 days or longer. A cough often lingers after other symptoms fade.
A cough that lasts a bit longer is not automatically serious. What matters is the overall pattern: how severe symptoms are, how long they last, and whether any warning signs appear.
10 Natural Home Remedies for Cold and Cough
You do not need to try every remedy below. Pick a few that suit your symptoms, age, and health. Each one is meant for comfort, not as a cure for the infection.
1. Honey to Soothe a Cough
Honey may coat and soothe an irritated throat and ease coughing, which is why many people use it before bed. The NHS says hot lemon and honey may have a similar effect to some cough medicines, although the evidence is limited and it does not treat the virus itself.
A simple option is 1 to 2 teaspoons of honey stirred into a mug of warm water with a squeeze of lemon. Never give honey to a child younger than 12 months because of the risk of infant botulism.
Honey is a sugar, so people with diabetes should count it in their overall eating plan. Our guide to blood sugar explains how foods can affect glucose levels.
2. Warm Water and Other Warm Fluids
Warm fluids can soothe an irritated throat and help you stay hydrated. Options include warm water, broth, caffeine-free herbal tea, or warm water with lemon. MedlinePlus lists rest and fluids as part of basic cold care.
You do not need to drink huge amounts. Drink enough to stay comfortably hydrated for your needs, and follow your clinician’s advice if you have a fluid restriction. The NHS also recommends rest and plenty of fluids for a cough. Warm water does not kill viruses, remove toxins, or cure a cold.
3. Ginger Tea
Ginger tea is a traditional comfort drink. The warmth may soothe your throat, and the fluid helps hydration. However, evidence that ginger directly treats a cold or cough is limited, and MedlinePlus notes that many popular home remedies are not proven to help.
To make it, steep a few slices of fresh ginger in hot water for several minutes, then let it cool to a comfortable temperature. The NCCIH notes that ginger can cause abdominal discomfort, heartburn, and mouth or throat irritation when taken orally, and concentrated ginger supplements carry different risks than culinary use. For more background, see ginger health benefits.
4. Warm Saltwater Gargles
Gargling with warm salt water may give short-term relief from a sore throat. MedlinePlus lists gargling with warm salt water among things that can help relieve a sore throat. Think of it as a comfort measure, not an antiviral treatment.
Dissolve about a half teaspoon of salt in a cup of warm water, gargle, and spit it out. Do not swallow it. Skip this remedy for young children who cannot gargle reliably.
5. Saline Nasal Spray or Drops
Saline sprays and drops can moisten nasal passages and may ease a blocked or runny nose that adds to coughing. NHS guidance lists salt water nasal rinses among safer ways to manage cold symptoms. They do not cure a cold or reliably shorten it.
Ready-made saline products are different from nasal irrigation devices. If you irrigate your nose, follow the product instructions and use distilled, sterile, or boiled-and-cooled water, never untreated tap water.
6. A Clean Humidifier
Moist air may make a dry nose and throat feel more comfortable. MedlinePlus says a humidifier may help ease symptoms.
Follow the manufacturer’s directions and clean the device regularly to prevent mold or bacterial buildup. Avoid overly humid rooms. A humidifier supports comfort only; it is not a treatment for the infection.
7. A Warm Shower
A warm shower or a comfortably steamy bathroom can bring temporary relief from stuffiness. Keep the water warm, not scalding.
Do not lean over a bowl of boiling water or cover your head with a towel to inhale steam. This can cause serious burns, especially in children. A shower is a safer alternative, and NHS burn specialists suggest sitting in a steamy bathroom instead of using bowls of boiling water.
8. Rest and Adequate Sleep
Rest is a core part of recovering from an uncomplicated viral illness. Allow extra time for sleep, reduce strenuous activity, take breaks during the day, and stay home when you are sick if normal activities feel too hard. The CDC also recommends limiting close contact with others while sick.
Extra sleep will not guarantee a faster recovery, but it may help you feel better. For tips on sleeping better when you are well, see how to improve sleep.
9. Elevating the Head During Sleep
Some adults find it more comfortable to sleep with the head and upper body slightly raised, especially when congestion or mucus draining into the throat triggers coughing. A couple of firm pillows may be enough.
This eases discomfort but does not treat the infection. Never use pillows or inclined sleep products for infants. The NICHD Safe to Sleep guidance says babies should sleep on their backs on a firm, flat, non-inclined surface.
10. Nutritious Foods and Regular Meals
Eating regular, balanced meals can help maintain energy while you recover. Easy options include soups and broths, fruit, vegetables, oatmeal, and protein foods that suit your diet.
Eat according to your appetite and what you can tolerate. No food or juice cures a cold or instantly boosts immunity, and the CDC states that the common cold has no cure. For general ideas, see our guide to healthy foods.
Quick-Reference Table
| Remedy | Potential benefit | Important limitation |
|---|---|---|
| Honey | May soothe a cough | Never for children under 12 months |
| Warm fluids | May soothe the throat and support hydration | Do not cure the infection |
| Ginger tea | Provides a warm, soothing drink | Direct evidence for cold treatment is limited |
| Saltwater gargle | May ease throat discomfort | Only for people who can gargle safely |
| Saline nasal spray | May relieve nasal congestion | Does not cure the infection |
| Clean humidifier | May improve comfort in dry air | Requires regular cleaning |
| Warm shower | May provide temporary comfort | Avoid scalding hot water |
| Rest and sleep | Supports normal recovery | Does not guarantee a shorter illness |
| Head elevation | May improve comfort for some adults | Not suitable for infant sleep |
| Balanced meals | Help maintain energy and nutrients | No food cures a common cold |
Natural Remedies That May Not Work as Expected
A remedy can be soothing or enjoyable without being a proven treatment. MedlinePlus notes that many home remedies are not proven to help, though most are safe for most people.
Do Vitamin C Supplements Cure a Cold?
No. Vitamin C is not a cure for an existing cold, and taking high doses once symptoms start is not supported as a treatment. Getting enough vitamin C from food is a sensible part of a healthy diet. See foods high in vitamin C.
Does Echinacea Stop Cold Symptoms?
Findings on echinacea are mixed, and it has not been established as a reliable cold treatment. Herbal products can also cause side effects or interact with medicines, so talk with a pharmacist or clinician before using them.
Can Garlic, Turmeric, or Other Herbal Remedies Cure a Cold?
Garlic, turmeric, and similar ingredients are fine in everyday foods and drinks. Traditional use, however, does not prove they cure viral infections. Be cautious about claims for concentrated extracts or supplements. You can read more about garlic’s health benefits in general.
How to Support Recovery at Home
A Simple Daily Comfort Routine
You do not need to use every remedy. Here is a flexible example:
- Morning: Drink water or another fluid you like, use a saline nasal spray if needed, and eat a meal if you have an appetite.
- During the day: Rest when tired, sip fluids regularly, choose easy, nourishing foods, and avoid tobacco smoke and other irritants.
- Evening: Try a warm drink for your throat, consider honey for cough relief if age-appropriate, keep your bedroom comfortable, and use a clean humidifier if dry air bothers you.
Reduce the Risk of Spreading the Infection
Wash your hands often, cover coughs and sneezes, open windows or improve ventilation when possible, and limit close contact with others while you are sick. These steps are part of the CDC’s guidance for managing a cold.
Cold-like symptoms can also come from flu or COVID-19. The CDC advises getting tested if you suspect either, especially if you are at higher risk for severe illness. See the CDC’s comparison of cold versus flu.
When to Seek Medical Attention
Home remedies are for mild, uncomplicated illness. Do not wait for them to work if you have warning signs.
Warning Signs That Need Urgent Assessment
Seek emergency care for:
- Difficulty breathing or shortness of breath (see shortness of breath)
- Severe or sudden chest pain
- Confusion or unusual drowsiness
- Signs of severe dehydration, such as very little urine, dizziness, or an inability to keep fluids down
- Coughing up blood
When to Contact a Healthcare Professional
Talk with a clinician if:
- Symptoms last more than 10 days without improving, as the CDC advises
- Symptoms such as fever or cough improve and then return or get worse
- A fever is persistent or concerning (see what causes fever)
- You develop wheezing, or an existing breathing condition gets worse
- A cough continues for more than three weeks, per the NHS
Who Should Take Extra Care?
A lower threshold for seeking advice may be appropriate for infants and young children, older adults, pregnant people, people with asthma or other chronic lung conditions, and people with weakened immune systems or other significant medical conditions.
Could It Be Flu or COVID-19 Instead?
These illnesses can look like a cold. The CDC says eligible people with flu or COVID-19 may benefit from antiviral treatment, which should be started within 2 days for flu and 5 to 7 days for COVID-19. If you are at higher risk and suspect either illness, seek advice early rather than waiting for home remedies.
Frequently Asked Questions About Cold and Cough
What Is the Best Natural Remedy for Cold and Cough?
There is no single best remedy for everyone. Honey may help relieve coughing in people aged 12 months and older, while fluids, rest, and saline nasal products may help with other symptoms. The CDC notes that treatments relieve symptoms but do not cure a cold.
How Can I Stop Coughing at Night?
Try a warm drink with honey (only for ages 12 months and up), keep fluids handy, and raise your head slightly with pillows. A clean humidifier may help if the air is dry. A severe or persistent nighttime cough deserves medical assessment.
Does Ginger Tea Help With Cold and Cough?
Ginger tea can be a soothing warm drink that also provides fluid. Strong evidence that it directly treats the common cold or cough is limited. Concentrated supplements are a different matter and may not suit everyone.
How Long Does a Cold and Cough Last?
Many cold symptoms improve within about a week, but some last 10 to 14 days. A cough often lasts longer than other symptoms. The NHS says a cough usually clears within 3 to 4 weeks.
Are Natural Remedies Safe for Children?
It depends on the child’s age and the remedy. Honey must never be given to children younger than 12 months. Saline drops may help with nasal congestion, but ask a pediatrician or pharmacist for age-specific guidance when unsure. The CDC also advises talking to a healthcare professional about cough and cold medicines for young children.
Can Natural Remedies Replace Cold Medicine?
Some people with mild symptoms do well with comfort measures alone. Natural remedies do not replace medical assessment or necessary treatment, though. The right approach depends on your symptoms, age, health history, and any medicines you take.
When Should I See a Doctor for a Cold and Cough?
Seek care for trouble breathing, chest pain, severe or worsening symptoms, dehydration, or symptoms that do not improve after about 10 days. Contact a clinician sooner if you are in a higher-risk group.
Conclusion: Gentle Home Care for Cold and Cough
Simple, age-appropriate comfort measures may ease a cold and cough while your body recovers, but no home remedy is a guaranteed cure. Choose the options that suit you, watch for warning signs, and reach out for medical advice if symptoms are severe, worsening, or unusually long. Most people feel better in a week or two.
Sources
- CDC: Manage Common Cold
- CDC: Cold Versus Flu
- MedlinePlus: How to Treat the Common Cold at Home
- NHS: Cough
- NCCIH: Ginger
- California Department of Public Health: Botulism (infant botulism and honey)
- NHS and British Burn Association: Steam Inhalation Safety Warning
- Newcastle Hospitals NHS: Burns Warning on Steam Inhalation
- NICHD: Safe Infant Sleep Recommendations
Medical Disclaimer: This article is for general information and education only. It is not medical advice and does not replace care from a doctor or other qualified healthcare professional. Do not use it to diagnose or treat a health problem. If you have severe symptoms or think you may have a medical emergency, call 911 or seek urgent care right away. Always talk with your healthcare provider before changing your diet, supplements, or medicines.