'I'm a doctor – two simple steps will help you sleep quickly when you have cold'

A sleep expert has explained what you can do to ensure you get some shut-eye when you're suffering from a cold.

We've all been there - you're tired and all you want to do is get to sleep, but a nasty cold and a blocked nose make it nearly impossible. Thankfully, there are some things you can do before bed to ease the symptoms and make sleeping easier.

Dr Michael Breus, a clinical psychologist and sleep medicine expert, is known as The Sleep Doctor on TikTok (@thesleepdoctor). And in a recent video, he shared two tips that he says will "help you fall asleep better when you're struggling with a cold".

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He said: "Here's the first thing that you can do. Number one - stay hydrated! Drinking plenty of water throughout the day can help ease the symptoms of nasal congestion. Remember to stop drinking liquids about an hour before your bedtime to prevent night-time bathroom visits that might interfere with sleep.

"Number two - breathe in steam. Gently inhaling steam or using a humidifier during sleep may also help relieve symptoms of a stuffy nose so you can breathe more easily and more comfortably."

According to the NHS, steam inhalation or "steaming" is particularly helpful when:

• Your voice feels tired, sore or hoarse

• Your throat feels dry

• You have an irritating persistent cough or thick mucus

• You have been out in a noisy/dry/smoky environment

• You have used your voice heavily

You can buy an inexpensive steam-inhaling mug from most large chemists or online. Alternatively, the NHS suggests "sitting over a basin of just-boiled water with a towel over your head". The NHS advises: "Allow the steam to enter your nose and mouth by breathing normally though your nose and mouth. Do this for 10 to 15 minutes.

"You will need to top up with just-boiled water two to three times as it will cool and lose the steam. Use ordinary water, just-boiled from the kettle. You do not need to add anything to it."