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Stubborn nasal congestion can make sleeping difficult. Try these easy tips for relief and a better night’s rest.
Lara Vukelich
Lara Vukelich is a freelance writer in San Diego, California. She writes creative content and SEO-driven copy that can be found everywhere from Huffington Post and Quiet Revolution to Expedia, Travelocity, MyMove and more. She has a master's degree in mass communication and media studies.
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Lara Vukelich
4 min read
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Sleeping with a stuffy or runny nose is annoying and uncomfortable, to say the least. Nasal congestion can disrupt your sleep patterns and even lead to headaches and ear pain.Cold and flu seasonis almost upon us, which means the dreaded sneezing and stuffiness these viruses bring are lurking around the corner. If you find yourself dealing with a stuffy nose this winter, here are several simple ways to get some sleep.
How do I unstuff my nose at night?
You may find over-the-counter medications and rinsing products useful for unstuffing your nose. One popular option is decongestants. The Mayo Clinic explains that decongestants narrow the blood vessels in your nose to reduce inflammation, making it easier to breathe. They are commonly administered via nasal spray, but you can also take an oral medication. It's generally recommended you not take them for more than a few days in a row -- pay attention to the instructions on your product.
You may also want to use a neti pot to rinse your sinuses. These products use a saline rinse to clear mucus out. Be sure to use filtered water with neti pots or water that has been boiled and cooled. Using tap water isn't safe because it can contain bacteria and amoebas that can cause serious infections. Your stomach acid can kill these threats when you drink tap water, but your nasal passages are vulnerable.
If you don't want to reach for a decongestant or use a neti pot, the following all-natural tips may help you get some rest.
9 tips to get sleep with a stuffy nose
These products easily found at the drug store or online may do wonders for your sleep when congestion hits.
Prop your head
Propping your head up is the best position to sleep in if you have a stuffy nose. According to ENT doctor David Kim, lying down brings more blood flow to your head, which can cause more congestion in your nasal lining. Putting your head up may keep your sinuses more open. Consider trying a wedge pillow to make this sleep position more comfortable.
Use a humidifier
Using a humidifier may also relieve your stuffy nose at night. Moist air can thin and loosen mucus while also moistening your airways. These devices release water vapor and keep your home from getting too dry. Mayo Clinic recommends using cool-mist humidifiers to treat stuffy noses in children.
Sip herbal tea
Drinking hot tea may also help you sleep with a stuffy nose. The steam coming off the drink may loosen up mucus in your sinuses and some natural ingredients in tea are beneficial for sleep. Try adding honey to your tea to ease a sore throat. The Cleveland Clinic notes that honey has long been used as a natural solution for sore throats by reducing irritation and inflammation.
Take a warm shower
A hot shower allows you to breathe in a lot of steam in a short period of time. This loosens the mucus in your nasal passages and will make it easier to blow your nose and clear out your sinuses.
Gargle salt water
If you've tried steam and tea and you're still struggling with how to sleep with a stuffy nose, try gargling. While salt water is typically used to clean out your mouth after a dental procedure or clear up a sore throat, it may also help with congestion caused by cold and flu viruses. Salt water draws water out of your oral cavity and blocks pathogens like bacteria from getting back inside.
Apply nasal strips
Nasal strips are typically used as anti-snoring devices, but they can also open up your sinuses when you are trying to sleep with a cold. These strips adhere to the sides of your nostrils and force them to open wider. This can temporarily open your airways as well.
Consider an adjustable bed frame
An adjustable bed frame that can tilt up on demand may help you sleep better all year round. Even when you don't have a cold, this type of bed frame can help clear up a stuffy nose caused by spring and summer allergens.
Read more: Best Adjustable Bed Frames and Bases for 2024
Try eucalyptus
Because eucalyptus contains eucalyptol, it may help clear sinus congestion. If you use it at night, especially in combination with a wedge pillow, it can be easier to drift off. Try a eucalyptus shower steamer, rub or oil.
Stay hydrated
Hydration does a lot for your body, from preventing fatigue to improving gastrointestinal health. Drinking water may also help you get sleep despite a stuffy nose. Being dehydrated can thicken the mucus in your nasal cavity and make congestion worse. To see if you're dehydrated, pinch the skin on the back of your hand for two seconds. It should lay flat again immediately. If it doesn't, you may need to drink more water.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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