It’s that time of year again. You’re not alone if you’re feeling rough, tired, and completely drained. A brutal cold is currently sweeping across the UK, and it’s leaving many Brits struggling to sleep, coughing persistently, and even calling in sick. As this wave of the common cold continues to make its rounds, the NHS has issued advice to help you understand and manage the symptoms.

What’s Behind This Brutal Cold in the UK?

As temperatures drop, the common cold tends to make an appearance, affecting many people at once. This season seems especially tough, with many Brits reporting the same set of symptoms: lingering coughs, runny noses, sore throats, and a general feeling of fatigue. But why does this year’s cold feel worse?

1. Change in Weather: The UK’s shift from mild to colder temperatures creates the perfect environment for cold viruses to thrive. Viruses spread more easily in colder, drier air, leading to a spike in cases.
2. Weakened Immunity: Many people experience a dip in immunity during colder months due to factors like less sunlight (and therefore lower vitamin D), poor diet, and stress, making them more vulnerable to catching colds.
3. Busy Public Spaces: With more people returning to offices, public transport, and crowded indoor settings, the chance of catching a cold is higher than ever.

Common Symptoms of the Cold: What to Expect

If you’ve been feeling under the weather lately, it’s likely due to the common cold. According to the NHS, colds usually last between one and two weeks and come with a range of familiar symptoms:

• Runny or Blocked Nose: You may experience a constant need to blow your nose, or find it difficult to breathe through one or both nostrils.
• Sneezing: Sudden sneezing fits are often a sign of irritation in your nasal passages caused by the virus.
• Sore Throat: This can range from mild discomfort to a hoarse, scratchy voice that makes speaking painful.
• Persistent Cough: Many people report a lingering cough that worsens at night, disrupting sleep.
• Fatigue and General Unwellness: Feeling tired, sluggish, and unable to focus is a typical symptom, often leaving people feeling miserable.

Some individuals may also experience a mild fever, muscle aches, or even a temporary loss of taste or smell. While these symptoms are uncomfortable, they’re usually manageable with proper care.

The Impact of Coughing on Sleep and Daily Life

A cough is one of the most challenging symptoms to deal with. It disrupts sleep, causes discomfort in public, and often makes recovery feel impossible. Many people who have taken to Reddit have shared their frustrations:

• “The cough stops me from sleeping and makes people around me uncomfortable,” one user complained.
• “It’s the worst when you think you’re getting better during the day, only to feel just as bad at night,” another person vented.

The persistence of a cough, especially one that gets worse at night, can leave you feeling exhausted and irritable, making it harder for your body to recover.

NHS-Recommended Remedies for Cold Relief

While there’s no cure for the common cold, the NHS recommends several home remedies that can help you manage symptoms and recover faster. Here’s how you can start feeling better:

1. Rest Up: One of the most important things you can do is rest. Allowing your body to recover helps your immune system fight off the virus more effectively. So, don’t hesitate to take a day off work or cancel plans if you need it.
2. Stay Hydrated: Drink plenty of fluids, especially water. Keeping hydrated helps to thin mucus, making it easier to expel and reducing nasal congestion. Hot drinks like tea can also provide comfort.
3. Eat Well: Even though you might not feel like eating much, try to maintain a balanced diet. Healthy meals, rich in vitamins and nutrients, can help strengthen your immune system. Steer clear of junk food, which can make you feel sluggish.
4. Soothe Your Sore Throat:
   • Gargle with salt water to reduce throat inflammation (not suitable for children).
   • Try hot water with lemon and honey for a natural remedy that can relieve throat pain and calm a cough.
5. Clear Nasal Congestion:
   • Inhale steam by sitting in a bathroom with the hot shower running, which can help unblock your nose and sinuses.
   • You can also use over-the-counter nasal sprays, but avoid using them for more than a week to prevent rebound congestion.
6. Avoid Smoking: Smoking can worsen cold symptoms and prolong recovery time, so it’s best to avoid it altogether during this period.

When to See a Doctor: Know When It’s More Than a Cold

Most colds will run their course in a week or two, but there are times when it’s best to consult a GP. According to the NHS, you should seek medical advice if:

• Your symptoms persist beyond two weeks.
• You have a high fever that doesn’t improve with medication.
• You experience chest pain or difficulty breathing.
• Your condition suddenly worsens, especially after initial improvement.

Also, be cautious about taking multiple over-the-counter medications at once. The NHS warns that using nasal sprays alongside paracetamol and ibuprofen can lead to taking more medicine than you should, which can have side effects.

How to Protect Yourself and Others from Catching a Cold

If you’re currently dealing with cold symptoms, there are simple steps you can take to prevent spreading the virus:

• Use tissues when sneezing or coughing, and dispose of them immediately.
• Wash your hands frequently with soap and water.
• Avoid close contact with others, especially in the first few days when you’re most contagious.
• Wear a mask in crowded or indoor settings if you’re still recovering, which can help protect others.

Conclusion: Take It Easy and Let Your Body Recover

Dealing with a cold can be miserable, but following the NHS’s advice can help you manage your symptoms and speed up recovery. The key is to rest, stay hydrated, and use simple home remedies to ease discomfort. If symptoms persist or worsen, don’t hesitate to reach out to your GP. Remember, while colds are common, taking good care of yourself can make a big difference in how quickly you bounce back.