Sleeping with a Stuffy Nose: How to Sleep Sniffle-Free

Sleeping with a stuffy nose can be challenging. Read this article to learn what causes it and discover tips on how to clear a stuffy nose while sleeping.

Yep. We’ll repeat it: getting a good night’s sleep with a stuffy nose can feel next to impossible. And if you’re lucky enough to fall asleep, chances are it won’t be deep and restful. Nasal blockage and the struggle to breathe easily can rob you of quality zzzs.

Key Takeaways

Here are the key points of this blog post:

• A stuffy nose worsens at night for several reasons, including gravity, sleeping position and increased histamine production.

• Inhaling steam, nasal irrigation and keeping hydrated before bedtime help make sleeping with a stuffy nose easier.

• Make sure your bedroom isn’t too hot or cold. Using an air purifier and a humidifier prevents dry air and clears the air of irritants.

• Try over-the-counter and natural remedies like nasal sprays, antihistamines, herbal teas and steam to ease congestion.

What Causes a Stuffy Nose?

A stuffy nose may occur due to several causes, including allergic reactions, sinus infections, the common cold, temperature fluctuations, and humidity.

Your body ramps mucus production when your nasal passages become irritated or inflamed. The result is congestion that can significantly mess with a good night's sleep. Mucus production may be your body’s natural protective response, but it certainly doesn't lead to restful zzzs.

Yet another factor contributing to a stuffy nose is your sleeping position. Mucus accumulates in your nasal passages when you sleep flat on your back, worsening the blockage and making breathing more difficult. This vicious cycle can make you feel drained and exhausted the following day.

Why Does a Stuffy Nose Worsen at Night?

Ever wonder why your stuffy nose seems to get worse at night? Nope. You aren’t just imagining it. Nasal blockage becomes more severe when you hit the sack for several reasons.

Verywell Health says, “Nighttime congestion often involves a combination of environmental triggers and abnormalities of the sinus and nasal passages that cause the swelling of tissues and/or build-up of nasal mucus (snot).⁽¹⁾”

Here are some other factors that may worsen a stuffy nose at night:

• Gravity: Standing or sitting upright during the day lets gravity help clear mucus from your nasal passages. Meanwhile, this natural drainage process is interrupted when you lie down at night. It results in a buildup of mucus that intensifies nasal congestion.

• Histamine Levels: Histamine is a chemical produced by the body during allergic reactions or illnesses. It can lead to nasal swelling and blockage. According to Healthline: “Histamine dumps often happen late at night or early in the morning. You might suddenly feel changes in body temperature, itchiness, or blood pressure changes as your histamine levels rise.⁽²⁾”

• Circadian Rhythm: You have an internal clock with a 24-hour cycle that governs your body processes, including your immune system. According to Harvard Health Publishing, “The circadian rhythm — our 24-hour internal clock — signals immune cells to become more active at night. When these cells pinpoint germs, they fight them off by creating inflammation, which makes respiratory symptoms worse.⁽³⁾”

How Do You Sleep with a Stuffy Nose?

So, now you know the causes of a stuffy nose and why it sometimes worsens at night. Let’s move on to what you can do before bedtime to breathe easier and sleep better.

Staying hydrated is vital for loosening mucus and keeping your nasal passages moist. Drinking enough water, herbal teas or warm broths throughout the day and night helps. However, steer clear of alcohol or caffeine. These dehydrating drinks thicken mucus and worsen congestion.

Steam does wonders for a stuffy nose. Consider taking a hot shower or using a humidifier before bed. The soothing, humid air helps loosen mucus and relieves nasal congestion, allowing you to breathe easier as you sleep.

Irrigate your nasal passage. Nasal irrigation, also known as nasal rinsing or saline rinses, helps remove mucus and alleviate congestion. Try using a neti pot or a saline nasal spray to cleanse your nasal passages before you hit the sack.

How to Create a Sleep-Friendly Environment for Congestion Relief

In case you didn’t know, your sleep environment is crucial to breathing easily and enjoying restful zzzs. Consider these suggestions for creating a sleep-conducive environment when you’re congested:

Keep the temperature in your room cool but not overly chilly. Extreme temperatures irritate your nasal passages and intensify congestion. A moderate (and comfortable) temperature won't dry out nasal membranes or cause you to sweat excessively.

Air that is too dry leads to nasal discomfort and thicker mucus. On the other hand,  excessively humid air encourages mold growth and worsens allergy symptoms. Use a humidifier (or dehumidifier) to achieve the ideal humidity of between 30% and 50%.

Allergens, dust particles, and pollutants make nasal congestion worse. Consider an air purifier to get rid of these irritants. Removing them enhances the air quality so you can breathe easier as you sleep.

What Are Remedies for a Congested Nose?

So, how do you get relief from a stuffy nose? Several natural and over-the-counter solutions are available.

Natural Remedies

• Herbal Teas: Try sipping warm herbal tea, such as ginger, peppermint or chamomile. It helps loosen mucus and soothes nasal congestion.

• Honey: Stir a spoonful of honey into your herbal tea or warm water for a soothing and comforting remedy. Honey is a natural sweetener that contains antimicrobial and anti-inflammatory properties. It helps ease a sore throat and loosen mucus.

• Steam Inhalation: Inhaling steam helps loosen mucus and provides temporary relief from nasal congestion, too. Try filling a bowl with hot water and add a few drops of essential oils such as eucalyptus or peppermint. Cover your head with a towel while breathing in the steam.

Over-the-Counter Remedies

• Decongestants: These come in the form of tablets or syrups. Decongestants ease nasal inflammation and decrease swelling in nasal passages for short-term congestion relief.

• Antihistamines: When allergies trigger a stuffy nose, antihistamines help obstruct the histamine reaction. This action decreases nasal inflammation and mucus production. (For more information, read our blog post on sleeping with allergies.)

• Saline nasal sprays: These loosen mucus and hydrate nasal passages. Medicated sprays with decongestants or corticosteroids offer stronger relief, addressing severe blockage for a more severe stuffy nose.

Remember that the rule of thumb is thoroughly examining the labels and following instructions when using over-the-counter remedies. If you have pre-existing health conditions, consult with your healthcare provider.

How Do You Clear a Stuffy Nose While Sleeping?

Even with the best remedies, a stuffy nose can still interfere with sleep. Consider these methods to help clear your nasal passages and breathe easier as you catch some zzzs.

Elevate your head and upper body using pillows. This method uses gravity to reduce the mucus buildup in your nasal passages.

Use nasal strips or external nasal dilators. These elevate and expand your nasal passages, improving airflow and making breathing easier.

Side sleep on the side of your less congested nostril. Then, alternate sides during the night to enhance your breathing.

What Are Other Techniques For Clearing Mucus from the Nose?

If you’re still feeling congested, you might need more help to clear mucus from your nasal passages.

Use your fingertips to gently massage the areas around your nose, cheeks, and forehead. Nasal massage helps loosen mucus and encourage its drainage.

Another method is to irrigate your nasal passages with salt water. Combine a quarter teaspoon of salt with a cup of warm water, then use a nasal irrigation device or neti pot to rinse your nasal passages. Rinsing helps loosen mucus and ease congestion.

It may come as a surprise but there’s such a thing as blowing your nose properly. Don’t blow your nose with too much force. It may drive mucus deeper into your nasal passages. Rather, blow softly, ensuring your mouth is open to let air flow through and help expel the mucus efficiently.

What Are Lifestyle Changes to Prevent Stuffy Nose at Night?

Sure, the techniques and tips we mentioned earlier will make sleeping with a stuffy nose easier. But if you want to address the root of the problem, it's time to start tweaking your lifestyle.

If your nasal congestion is due to allergies, pinpoint and avoid the allergens that trigger your stuffy nose. Use high-efficiency particulate air (HEPA) filters. Wash your bedding frequently, too. Use allergy medications with your doctor’s signal.

Do you smoke? Another reason to quit is that it irritates your nasal passages and worsens congestion. Quitting smoking and steering clear of secondhand smoke can improve your nasal health and overall respiratory function.

Water. Water. Water. Drinking enough fluids in the daytime thins out the mucus and moistens your nasal passages. Doing so decreases the chances of a stuffy nose at night.

Finally, remember to make good nasal hygiene a daily priority. Clean your nasal passages with saline solutions to remove irritants and keep your nasal function healthy.

Conclusion: Achieving a Sniffle-Free Night's Sleep

Congestion can also affect respiratory health and prevent deep and restful sleep. We hope these tips and tricks for sleeping with a stuffy nose help you achieve better sleep quality.

Remember to stay hydrated and make the necessary changes to your sleep environment and lifestyle. See which over-the-counter and natural remedies work best for you. If your congestion worsens, see your doctor.

Do you have any tips for sleeping with a stuffy nose? Share it with others by dropping a comment below.

Sources:  

(1) “Why a Stuffy Nose May Get Worse at Night.” Verywell Health, www.verywellhealth.com/why-do-i-get-congested-at-night-1192188. Accessed 20 July 2024.

(2) “Histamine: What Is It and What Does It Do?” Healthline, www.healthline.com/health/allergies/what-is-histamine. Accessed 20 July 2024.

(3) “Why are cold symptoms worse at night?” Harvard Health Publishing, www.health.harvard.edu/diseases-and-conditions/why-are-cold-symptoms-worse-at-night. Accessed 25 July 2024.

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