How to Sleep with a Stuffy Nose? 7 Tips to Speed Healing and Sleep Better

By Shannon Gurnee
In Health
November 17, 2022

Today, on Redhead Mom, I’m sharing a partnered guest post about how to sleep with a stuffy nose.

woman with tissue and stuffy nose

Sleeping can be really tough when you have a stuffy nose and if you don’t visit an ent specialist you may never know if it may be brought on by allergies, a cold-like respiratory infection, or even acid reflux. On the other hand, the condition may sometimes appear suddenly with no obvious cause. Did you know that nasal septum deviations can be treated?

Nighttime stuffy noses are common because when a person lies down, more blood flows to the head, causing more blockage of the nasal lining.

If you’re having trouble sleeping because of your stuffy nose, here are some tips to sleep better at night.

7 Tips To Sleep Better With A Stuffy Nose

It’s normal to experience a stuffy nose at night, but there are easy solutions to help you breathe easier and get some rest.

Prop Your Head Up

Nighttime congestion is common because nasal and sinus passages are less efficient at draining fluid. When lying down, mucus pools or backs up due to gravity.

This makes breathing more difficult and can give you a headache in the morning due to pressure in your sinuses.

To combat this, try propping up your head with a few extra pillows so that gravity is helping you out instead of hurting you. Also, sleeping in a recliner or on the couch might be comforting for some people.

Add Moisture to the Air

Some people report that their dry nose makes them more sensitive to mucus and other irritants. Humidifiers add moisture to the air, making breathing more comfortable and decreasing the risk of throat and sinus irritation caused by dry air.

Essential oils, like peppermint or eucalyptus, are sometimes added to the humidifier by some who find that it helps them relax or sleep better.

Humidifiers should be cleaned frequently since damp environments are ideal for mold and mildew development. The best way to clean and disinfect a machine is to follow the guidelines provided by the manufacturer.

Take a hot shower

Have you ever noticed that after taking a shower, you feel better, even if you were feeling terrible before? This is because inhaling steam helps clear mucus from the sinuses, relieving pressure and pain. For a short time at least, this should help you breathe normally again.

Breathing in vapor from hot water in a sink might provide a similar experience to taking a shower. To do this, you must run some hot water in the sink, cover your head with a towel, and lean over it, taking care not to scald yourself. 

Repeating this several times daily is also completely fine.

Nasal irrigation

Sinus congestion can be relieved by using a saline spray or rinse containing a little salt mixed with sterile water. In addition to reducing inflammation and swelling, a saline rinse can help clear out congestion, making breathing easier at night.

Keep a saline spray next to your bed and use it as needed during the night. In the absence of medication, saline rinses can be used repeatedly without harm.

Warm Compress

Use a warm compress on your forehead and nose to alleviate congestion-related headaches and sinus pain. If you have nasal inflammation or pressure, this may assist.

Either buy a prepackaged microwavable hot compress or soak a washcloth or dish towel in warm water, squeeze out the excess, fold it, and place it over your forehead, cheeks, and nose. You could try this for 20 minutes and repeat it as often as you like.

Wear a Nasal Strip

When applied to the bridge of the nose, nasal strips gradually widen the nostrils.

Nasal strips are commonly used to reduce snoring but also improve airflow when you have a stuffy nose. Use a nasal strip while you sleep to relieve your congestion.

Take Cold and Flu Medicines

Cold and flu remedies with decongestants and other beneficial substances can enhance airflow and provide relief from various symptoms such as headaches and muscle pain. Additionally, finding the right dispensary location can ensure you have access to these remedies when you need them most.

People should be wary of consuming “daytime” products that do not induce sleep in the hours leading up to bedtime, as doing so may impede sleep quality. However, the opposite is true when it comes to staying alert: “nighttime” products are best avoided throughout the daytime.

Never give a child a decongestant without first consulting their doctor.

Closing Thoughts

A stuffy nose can disrupt sleep, but several easy home remedies can help. First, people should get plenty of rest and consume lots of water to speed up recovery.

Conditions like sleep apnea can be exacerbated by nasal congestion. Therefore treating the problem is essential. If your symptoms are severe or persistent, you should visit a doctor.

About Has 2239 Posts

Shannon Gurnee is the author of Redhead Mom formerly "The Mommy-Files", a national blog with a loyal following. She has a Bachelor's Degree in Marriage, Family, and Human Development with a Minor in Business Management. Shannon and her husband, Frank, have a large family with 6 awesome kids and love living on the Central Coast near San Luis Obispo, California, as well as traveling around the world. A full-time Social Media and Professional Blogger, Shannon also serves as a National Brand Ambassador for many well-known companies. Her blog focuses on motherhood, family fun activities, traveling, fashion, beauty, technology, wedding ideas and recipes while providing professional opinions on products, performances, restaurants, and a variety of businesses.

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