We have all experienced those restless nights, finding it hard to fall asleep due to a stuffy nose caused by a cold, making every breath seem like a struggle. The more you try to find a comfortable position, the more difficult it becomes to breathe, leaving you wide awake. Sleep is crucial when sick, but nasal congestion can make it hard to achieve. Here are practical ways to manage these symptoms so you can get the rest your body needs to heal and recharge.
Tips To Get Relief From Blocked Nose When Sleeping
1. Elevate Your Head with Extra Pillows
One of the easiest ways to reduce nasal congestion while you sleep is by elevating your head. When you lie flat, mucus can accumulate in your nasal passages, making it more difficult to breathe. Using extra pillows to prop yourself up allows gravity to help drain the mucus and reduce pressure in your sinuses. If you find it uncomfortable to use multiple pillows, consider raising the head of your bed slightly by placing a wedge or rolled towel under your mattress.
2. Use a Humidifier
Dry air can irritate the nasal passages, worsening congestion and making it harder to breathe. Using a humidifier in your bedroom can add moisture to the air, which helps thin out mucus, making it easier to clear your nasal passages. The humid environment also soothes irritated tissue in the nose and throat, reducing discomfort.
According to a 2017 study, the upper airway serves a crucial role as a barrier that protects the lungs by filtering, humidifying, and conditioning the air before it reaches the trachea. This process helps prevent the dehydration of secretions and aids in their mobilisation.
Also Read: Tired Of Mucus Dripping Down Your Throat? Try These Natural Remedies For Postnasal Drip
3. Use Nasal Strips or a Saline Spray
Nasal strips are an over-the-counter option that can physically open your nasal passages, making it easier to breathe through your nose while you sleep. These adhesive strips are placed over the bridge of your nose and work by gently pulling your nostrils open. They are a non-invasive way to relieve congestion, particularly if the blockage worsens when you lie down.
Alternatively, a saline nasal spray before bed can help loosen mucus and wash away allergens or irritants in your nasal passages. Saline sprays are safe to use frequently and provide quick, temporary relief from nasal congestion without medication.
4. Stay Hydrated Throughout the Day
Proper hydration is key when you have a cold, as it helps thin mucus and reduces nasal congestion. According to a 2008 study, it was found that a hot beverage, like tea, provided fast and long-lasting relief from a runny nose, proving more effective than the same drink at room temperature.
Water, herbal teas, and broths are excellent choices, as they also soothe a sore throat and help prevent dehydration. However, it’s important to avoid caffeinated or sugary beverages, especially before bed, as they can interfere with your ability to fall asleep.
Also Read: Deviated Nasal Septum: Expert Explains Its Symptoms, Causes, And Treatment Measures
5. Apply a Warm Compress to Your Face
You can use a warm compress to ease sinus pressure and reduce congestion. To make a compress, soak a clean towel in warm water, wring it out, and then place it over your sinuses for a few minutes. The warmth helps to loosen mucus and relieve the discomfort caused by sinus congestion. Using a warm compress before bed can also relax your facial muscles, which may help you fall asleep more easily, even if you have cold symptoms.
6. Sleep on Your Side or Stomach
If your nose is blocked on one side, try sleeping on the opposite side to relieve pressure and improve airflow. Sleeping on your back can often worsen congestion, as gravity causes mucus to build up in your nasal passages. If side sleeping doesn’t provide relief, you may find that sleeping on your stomach, with your head turned to one side, helps keep your nasal passages clearer.
7. Stick to a Bedtime Routine
Sticking to a calming bedtime routine can help signal to your body that it’s time to rest, even when a blocked nose makes sleep seem elusive. Engage in relaxing activities, such as reading, meditating, or listening to calming music. Limiting screen time and bright lights before bed can also help prepare your mind for sleep.
[Disclaimer: This article contains information for informational purposes only, hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]