bedtime sock therapy for coughs, colds & sinus congestion

bedtime sock therapy

bedtime sock therapy

Bedtime sock therapy is all about helping you get a better nights sleep when you’re fighting off a cold, flu or sinus infection.

There’s nothing worse than bedtime when your nose is stuffy, your body aches, night-time coughing sets in, and you’re feeling miserable.

That’s when an old pair of thick socks and our foot balm recipe can help you.

what you’ll need

You’ll need tiger balm ointment.

You can use red or white tiger balm. Red tiger balm is warming and great for sore muscles, a stiff neck or back, and relieving joint pain. White tiger balm has a cooling menthol effect and is traditionally used for headache relief, sinus and chest congestion, and to alleviate coughing.

You can buy tiger balm at most chemist shops and health food stores. If you can’t get tiger balm, use a menthol ointment.

You will need Immune Guard essential oil.

The ingredients in Immune Guard are decongestant and can help relieve sinus and chest congestion, and soothe coughing.

Finally, you need an old pair of thick socks to warm your feet, and so the oils don’t stain your sheets. Or wear a cotton pair of socks and place an old towel under your feet to protect your bedding.

how to make bedtime balm

Put a heaped teaspoon of tiger balm ointment and 4 drops of Immune Guard into a small bowl and mix them together.

Rub a thin film of balm into the bottom and tops of your feet and ankles.

Then place an old thick pair of socks on your feet and climb into bed. 

Avoid wandering around the house after you apply balm to your feet – it’s slippery and you don’t want to fall.

the do’s and don’ts of using bedtime foot balm

If you have a lot of lung congestion, you can rub a small amount of this mixture into your chest.

Wash your hands thoroughly after applying the foot balm. You don’t want tiger balm near any sensitive skin areas of your body, especially your mouth, eyes or genitals. 

Avoid open wounds or damaged skin, including sunburn.

If you’re really congested make sure you sleep in a raised position with pillows behind you.

do all you can to support your immune system

Prevention is always the best cure when it comes to protecting your health.

The healthier you are, the more you can protect your wellbeing. That means continually nurturing your immune system so it can protect you from a vast array of viruses. And what you eat matters.

The following foods contain nutrients that can serve as a building block to a strong immune system:

  • Mushrooms.
  • Blueberries, raspberries and cherries.
  • Citrus fruit including oranges, mandarins, lemon and lime. 
  • Fresh ginger, turmeric and horseradish.
  • The onion family including garlic, onion, leek and shallots.
  • Tomatoes. Cherry tomatoes are recommended if you are not buying organic.
  • Seaweed.
  • Carrots, fennel root, celery, parsnip, pumpkin, turnip and swede.
  • Fresh or dried herbs including sage, oregano, rosemary and thyme sprinkled generously over food and used in all soups, stir-fries and casseroles.
  • Add spice to your meals, including anise seed, cardamom, cinnamon, star anise, pimento, ginger, cloves, nutmeg, pepper and turmeric. 
  • Raw nuts and seeds – Brazil nuts, walnuts, pine nuts, sesame seeds, pumpkin seeds and almonds. Eat 1⁄4 cup per day.
  • For sweetening, use dates, as well as Manuka or pure raw honey – and eliminate processed sugar from your diet.
  • Eat organically grown fruit and vegetables – lots of greens and seasonable produce. 
Eat well to stay well!

If you need inspiration or recipes to keep you motivated, Chef Cynthia Louise is the creator of a series of online cooking classes designed to nurture health with whole foods.

All the best,

Tracey –


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