6 Natural and Effective Ways to Soothe a Cough

A persistent cough can be disruptive, making it difficult to work, relax, or get a good night’s sleep. While many coughs are a normal part of your body’s response to an irritant or illness, you don’t have to simply wait it out. Here are six simple and natural ways to calm your cough and soothe your throat.

1. Harness the Power of Honey

For centuries, honey has been used as a natural remedy for sore throats and coughs. Its thick consistency helps coat the throat, providing immediate relief from irritation that can trigger a dry, hacking cough. Modern research supports this tradition, showing that honey can be as effective as some over-the-counter cough suppressants.

Honey has natural antibacterial and anti-inflammatory properties that can help address the underlying cause of the irritation. For the best results, look for raw, unpasteurized honey, as it retains more of its natural beneficial compounds. Manuka honey, in particular, is often praised for its potent antibacterial effects.

How to Use It:

  • Straight Up: Simply take one to two teaspoons of honey, letting it slowly dissolve to coat your throat. This is especially effective before bedtime to help reduce nighttime coughing.
  • In a Warm Drink: Mix two teaspoons of honey with a cup of warm water or your favorite non-caffeinated herbal tea, like chamomile or peppermint. Add a squeeze of lemon for a boost of vitamin C and to help break up mucus.

Important Note: Never give honey to children under one year of age due to the risk of infant botulism, a rare but serious illness.

2. Gargle with Warm Salt Water

A saltwater gargle is a classic, time-tested remedy that can ease a scratchy throat and reduce the urge to cough. The salt helps draw excess fluid out of inflamed tissues in the throat, reducing swelling and irritation. It can also help loosen thick mucus, making it easier to clear from your airway. This simple action provides temporary relief and helps create a less hospitable environment for germs.

How to Use It:

  • Dissolve half a teaspoon of salt (table salt or sea salt works fine) in a full glass (about 8 ounces) of warm water. Stir until the salt is completely dissolved.
  • Take a large sip, tilt your head back, and gargle for 30 to 60 seconds, making sure the solution reaches the back of your throat.
  • Spit the water out. Do not swallow it.
  • Repeat this process two to three times a day as needed to soothe your throat.

3. Breathe in Soothing Steam

Inhaling steam is an excellent way to moisturize dry, irritated airways and loosen congestion. Dry air can make a cough worse, and steam adds much-needed humidity to your throat and lungs. This can be particularly helpful for dry, croupy coughs. You can create a steamy environment in a few different ways.

How to Use It:

  • Hot Shower: The easiest method is to take a hot, steamy shower. Close the bathroom door to trap the steam and breathe deeply for 10 to 15 minutes.
  • Bowl of Hot Water: Boil a pot of water and carefully pour it into a large, heat-safe bowl. Drape a towel over your head to create a tent and lean over the bowl, keeping your face a safe distance from the water to avoid burns. Breathe in the steam for 5 to 10 minutes. For an added benefit, you can add a few drops of eucalyptus or peppermint essential oil.
  • Humidifier: Using a cool-mist humidifier in your bedroom at night can add moisture to the air while you sleep, preventing your throat from drying out and helping to reduce nighttime coughing fits. Be sure to clean the humidifier regularly according to the manufacturer’s instructions to prevent the growth of mold and bacteria.

4. Brew a Cup of Ginger Tea

Ginger is a powerhouse root known for its strong anti-inflammatory properties. The active compounds in ginger, called gingerols, can help relax the muscles in your airways, reducing the cough reflex. It also works as an expectorant, helping to thin out and expel mucus from the lungs. A warm cup of ginger tea can feel incredibly soothing on a raw, sore throat.

How to Use It:

  • Slice about a one-inch piece of fresh ginger root into thin pieces. You don’t need to peel it, but be sure to wash it well.
  • Add the ginger slices to a mug and pour boiling water over them.
  • Let the ginger steep for at least 10 to 15 minutes. The longer it steeps, the stronger the tea will be.
  • For extra flavor and soothing benefits, add a teaspoon of honey and a squeeze of fresh lemon juice after it has cooled slightly.

5. Sip on Thyme Tea

Thyme is more than just a kitchen herb; it contains compounds like thymol that have antispasmodic and expectorant properties. This means it can help relax the throat muscles involved in coughing and also assist in loosening mucus. In some parts of Europe, thyme is an officially approved treatment for coughs, bronchitis, and upper respiratory inflammation.

How to Use It:

  • Place two teaspoons of dried thyme (or a small handful of fresh thyme sprigs) into a mug.
  • Pour boiling water over the herbs and let them steep for about 10 minutes.
  • Strain the leaves out of the tea before drinking.
  • As with other teas, adding a bit of honey and lemon can improve the taste and enhance its soothing effects on your throat.

6. Stay Properly Hydrated

This might be the simplest tip, but it’s one of the most crucial. Staying hydrated helps keep the mucus in your airways thin and easy to clear. When you’re dehydrated, mucus can become thick and sticky, which can worsen congestion and trigger more intense coughing.

How to Stay Hydrated:

  • Warm Liquids: Warm beverages are especially beneficial. They can help soothe an irritated throat and break up congestion. Good choices include clear broths, decaffeinated herbal teas, and warm water with lemon.
  • Water: Aim to drink plenty of plain water throughout the day. Keep a water bottle nearby as a constant reminder to sip frequently.
  • Avoid Dehydrating Drinks: Cut back on drinks that can be dehydrating, such as caffeinated coffee, soda, and alcohol, until your cough subsides.

When to See a Doctor

While these natural remedies can provide significant relief for a common cough, it’s important to know when to seek professional medical advice. Contact your doctor if your cough:

  • Lasts for more than two to three weeks.
  • Is accompanied by a high fever, chest pain, or shortness of breath.
  • Produces thick, green, or yellow phlegm, or blood.
  • Gets progressively worse instead of better.

These tips are meant to soothe the symptoms of a simple cough, not to replace a diagnosis or treatment from a healthcare professional.