A dry cough has a way of outlasting the cold that started it. It tickles, it tires you out, and it tends to get worse just when you want to sleep. Whether it is you coughing through the night or a little one keeping the whole house awake, the search for home remedies for dry cough usually starts at about 2am.
The good news is that many simple, gentle options sit in your kitchen already. This guide covers the top 10 home remedies for dry cough, from herbal teas and honey to gargles, steam and sleeping position. It also has a dedicated section on babies and children, including what to do when your baby has a dry cough, how an infant chesty cough differs, and what to know about dry cough syrup for kids in New Zealand. For more cough and cold reading, you can browse the Kiwiherb Wellness Hub at any time.
Understanding dry cough
A dry cough is a cough that does not bring up mucus. It is often tickly, scratchy or hacking, and it can feel like there is an itch in your throat that you just cannot scratch. It is different from a wet or chesty cough, where the cough sounds rattly and clears phlegm.
The most common trigger is a cold or other virus, where the airways stay irritated long after the worst has passed. Others include allergies, post nasal drip, dry air, smoke and vapour, reflux, and some medications. To understand your cough better, How to decipher your cough? explains what different cough sounds can mean.
Why home remedies are worth trying
Most dry coughs are caused by viruses, and antibiotics do not help viral coughs. What helps is soothing the irritated throat and airways while your body recovers. That is where natural remedies for cough come in. They are inexpensive, gentle and easy to combine, and honey in particular has research support for easing cough from colds in children over one year old. Home remedies are not a substitute for medical care, and we cover when to see a doctor at the end of this article.
Natural remedies for cough
1. Herbal teas
A warm cup of herbal tea does two jobs at once. The warmth soothes the throat, and the fluid keeps the airways moist so they feel less scratchy. Herbs traditionally used for coughs include thyme, marshmallow root, licorice root, peppermint, chamomile and slippery elm.
Thyme is a standout. It has a long history of traditional use for soothing the throat and easing coughs, and it is easy to make at home by steeping a teaspoon of dried thyme (or a few fresh sprigs) in a cup of just-boiled water for about ten minutes, then straining. Our thyme herbal tea recipe and It's Thyme to Soothe Scratchy Throats! have more ideas. To learn why herbs have been trusted for coughs for so long, read Coughs: Why Herbs Work Wonders.
2. Honey and lemon tea
This is the classic for a reason. Honey coats the throat and has been shown in research to ease cough in children over 12 months, and in adults it is a time-honoured comfort. Lemon adds a fresh flavour and a little vitamin C.
To make it, stir a teaspoon or two of honey (mānuka honey is a lovely New Zealand choice) and a squeeze of lemon into a mug of warm, not boiling, water. Very hot water can dull some of honey's qualities and is also unkind to a sore throat. Sip slowly through the day and before bed.
3. Ginger tea
Ginger has a warming, slightly spicy quality that many people find comforting for a tickly cough. It has traditionally been used to soothe the throat and support the body during colds.
Slice a thumb-sized piece of fresh ginger, simmer it in a cup or two of water for ten minutes, strain, and add honey and lemon if you like.
Home remedies for dry cough
Gargling techniques
Gargling helps rinse the back of the throat and can ease the scratchy feeling that sets off a cough. Gargle for about 15 to 30 seconds, spit it out, and repeat a few times a day. Gargling is best for older children and adults who can reliably spit and not swallow.
4. Saltwater gargle
Salt draws moisture out of swollen throat tissue, which can calm irritation. Dissolve half a teaspoon of salt in a glass of warm water, gargle, and spit. It is simple, cheap and has little downside.
5. Apple cider vinegar gargle
Apple cider vinegar is a popular home remedy, though the research behind it for coughs is limited. If you want to try it, dilute it well: about a tablespoon in a large glass of warm water. Vinegar is acidic, so never use it undiluted, and stop if it stings. It is not suitable for children, and is best avoided if you have reflux or a very sore throat.
6. Humidifier or steam
Dry air makes a dry cough worse, and winter heating is often the culprit. Many New Zealand homes swing between cold, damp air and over-dried heated air. A cool-mist humidifier in the bedroom can keep the air comfortable overnight. Clean it according to the instructions so it does not grow mould.
Sitting in a steamy bathroom after a warm shower can also ease a tickly cough. Avoid leaning over a bowl of boiling water, and never use hot steam with children because scalds are a real risk.
7. Elevation techniques
Lying flat lets mucus and saliva collect at the back of the throat, which can trigger coughing. Adults and older children can prop themselves up with an extra pillow or two so the head and chest sit higher. Raising the head end of the mattress slightly works too.
This tip does not apply to babies. For safe sleep, babies should sleep flat on their back on a firm, flat mattress with no pillows or wedges. If your baby is unsettled by a cough, hold them upright for cuddles during the day instead.
8. Honey-based syrup
A spoonful of honey on its own can calm a night-time cough. A simple homemade honey syrup takes this a step further.
Honey, lemon and ginger syrup (for adults and children over 12 months)
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1/2 cup honey
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Juice of one lemon
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1 tablespoon finely grated fresh ginger
Gently warm the honey with the ginger over a low heat for a few minutes, take it off the heat, and stir in the lemon juice. Let it cool, strain if you wish, and store in a clean jar in the fridge for up to a week. A teaspoon taken straight or stirred into warm water can be used a few times a day. For children, use a smaller amount and check with your pharmacist or doctor if you are unsure.
9. Herbal syrup options
If you would like something more targeted than kitchen remedies, herbal syrups combine the best of traditional herbal medicine in a ready-made form. Herbs often used in them include elecampane, mullein, marshmallow, white horehound, hyssop and thyme. Our Cough Syrup NZ Guide explains the different types and how to choose.
For adults and older children, Kiwiherb's Organic Chest Syrup uses marshmallow root, mullein, white horehound and elecampane, sweetened with mānuka honey, and is traditionally used to relieve chest agitation and support respiratory health. Dual-Action Chest & Lung Support is another option. You can also read about ribwort, another herb with a long tradition of use for the respiratory tract.
10. Stay hydrated and avoid irritants
The simplest remedy is also one of the best. Plenty of water, warm drinks and broths keep the throat moist. At the same time, cut down on things that provoke a cough: cigarette smoke and vapour, strong perfumes, dusty rooms, alcohol and caffeine. A scarf over the nose and mouth helps stop cold air triggering a coughing fit.
Remedies for infants and children
Babies and children need extra care, because what is gentle for an adult is not always safe for them. A dry cough in kids is very common, usually caused by a cold, but in New Zealand over-the-counter cough and cold medicines are not recommended for children under six, because there is no good evidence they work and they carry risks. That makes gentle home care especially important.
Infant chesty cough
A chesty cough in a baby sounds wet or rattly, and the baby may seem to have mucus in the chest or throat. Babies cannot clear mucus well, and many are noisy breathers when they have a cold. For an infant chesty cough:
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Offer frequent feeds, whether breast or bottle, so your baby stays hydrated
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Hold your baby upright for cuddles, which helps mucus drain
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Gently clear a runny nose with saline drops and a nasal aspirator if your baby is blocked, since babies mainly breathe through their noses
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Keep your home smoke-free and vape-free, and warm and dry
Our article What's s...not? and Why do we get a runny nose? explain why babies and children produce so much mucus when they are unwell.
Baby dry cough remedy
If your baby has a dry cough, it is often caused by a cold virus, dry air or irritation from drainage at the back of the throat. What does help:
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Fluids. Frequent breastfeeds or formula feeds keep the throat moist.
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A comfortable room. Keep the room warm but not stuffy, and use a cool-mist humidifier if the air is very dry.
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Upright cuddles. These can settle a tickly cough, and many babies cough less when held.
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Smoke-free air. Second-hand smoke is a common cause of cough even in otherwise well babies.
Avoid menthol rubs, essential oils and herbal products on babies unless a health professional has recommended them. If you are thinking of giving your baby anything other than fluids and comfort, speak to your pharmacist, Plunket nurse or doctor first. Any cough in a baby under three months should be checked by a doctor.
Humidifier use
A cool-mist humidifier can help in dry winter air. Keep it out of reach, clean it regularly, and never use hot-water vaporisers around babies and children.
Elevation techniques
Babies should sleep flat on their backs, so do not prop up a cot or use pillows. For older children in a bed, an extra pillow can ease night-time coughing. Sleep Tight, Right Through the Night has gentle ideas for helping a coughing child settle.
Dry cough syrup for kids
Many parents ask about dry cough syrup for kids. Pharmacy cough mixtures are not recommended for children under six, so for the youngest children the focus stays on fluids, comfort and, for those over 12 months, a little honey. For older children, herbal syrups made for children are a gentler choice.
Homemade syrup recipes
Homemade syrups rely on honey, so keep them to children over 12 months and adults. The honey, lemon and ginger syrup in remedy 8 is a good starting point. For a herbal version, steep a tablespoon of dried thyme in a cup of hot water for ten minutes, strain, and stir in a tablespoon or two of honey while warm. Keep it in the fridge and use within a few days. Homemade syrups are not a substitute for a children's medicine when your child needs proper support.
Recap of remedies
A dry cough is miserable, but there is a lot you can do at home. Herbal teas, honey and lemon, ginger tea, gargles, steam, an extra pillow, a honey-based syrup, a herbal syrup and plenty of fluids are all gentle natural remedies for cough. For babies and children, the priorities are fluids, comfort, smoke-free air and the right products for their age. To strengthen your defences for the next season, see Preparing for the colder months ahead and Beat the Bugs this Winter.
When to seek medical attention
Most dry coughs settle within a couple of weeks. See your doctor if:
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A cough lasts longer than three to four weeks
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You have a fever, chest pain, wheezing or shortness of breath
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You cough up blood or discoloured mucus, or lose weight without trying
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Your voice stays hoarse for several weeks
For babies and children, call Healthline on 0800 611 116 or see a health professional if your child is breathing fast or working hard to breathe, is wheezing, has a fever above 38 degrees, has a seal-like barking cough, is drinking or feeding poorly, or you are worried. Any cough in a baby under three months should be checked. Call 111 if a child is blue around the lips, struggling to breathe, difficult to wake or floppy.
Frequently Asked Questions
Question: What is the best home remedy for a dry cough?
Short answer: Honey, either on its own or stirred into warm water with lemon, is one of the best-studied options, and fluids and warm drinks help too. Honey is only for people over 12 months.
Question: What natural remedies for cough are safe for babies?
Short answer: For babies, stick to fluids, upright cuddles, a comfortable room and smoke-free air.
Question: Why does my dry cough get worse at night?
Short answer: Lying flat lets mucus drain to the back of the throat, and bedroom air is often dry. Extra pillows (for adults and older children), a humidifier and a warm drink before bed can help.
Question: My baby has a dry cough. Should I worry?
Short answer: Most baby coughs are caused by colds and settle by themselves. See a doctor straight away if your baby is under three months, is struggling to breathe or feed, or you are worried.
Question: What helps an infant chesty cough?
Short answer: Frequent feeds, upright holding, clearing a blocked nose with saline drops, and a smoke-free, warm, dry home. Check with a health professional if the cough is not improving or your baby seems unwell.
Question: Is dry cough syrup for kids safe?
Short answer: Pharmacy cough mixtures are not recommended for children under six. Herbal syrups made for children can be an option for older children, but always read the label and ask a pharmacist or doctor first.
Question: How long does a dry cough last?
Short answer: A cough after a cold often lingers for two to three weeks. If it lasts longer than four weeks, see your doctor.
Question: Is apple cider vinegar good for a cough?
Short answer: Evidence is limited. If you try it, dilute it well, use it as a gargle rather than a drink, and avoid it for children and if you have reflux.