How to Sleep with a Stuffy Nose: 20 Tips and Home Remedies

Do you have a stuffy nose and can’t seem to get rid of it? Having trouble sleeping because of it? Well, you’re not alone. Millions of people suffer from nasal congestion on a daily basis. In this blog post, I will discuss 8 tips and tricks How to sleep with a stuffy nose and 11 Tips that will help clear your sinuses befor going to bed and allow you to sleep peacefully!


What causes a nasal congestion (Stuffy Nose)?


Seasonal allergies or odors caused by the environment such as smoke, dust or perfumes can trigger allergies and cause nasal congestion. Dust mites can nest in bed covers, blankets or pillows, which can trigger a dust mite allergy at night.

People with seasonal allergies know these problems all too well. constantly breathing through your mouth for days or sometimes even months due to pollen or grass allergies can be very exhausting. Allergies that make your sinuses swell can cause a stuffy nose.

If you feel like your nose is constantly blocked and you are having trouble breathing, make an appointment with an ENT doctor to do an allergy test. knowing what is causing it can help to prevent it and with the medication against the allergy you will no longer be so overtired and your immune system will be strengthened.

Colds, Flu and sore throat pain

Any type of respiratory infection can lead to a stuffy nose. A decongestant may help ease sinus congestion caused by a cold or the flu. Taking the right medication for your symptoms can help you sleep better.

Avoid blowing your nose

If you get sick from an illness, your nose might be irritable. If you want to reach a soft area, make sure your nose is still clean and avoid bruising. It can cause the flow of air in the nose in your sinuses. If you have to use tissues, make it easy to dab the area rather than blow. If you rub your nose, that might help in the short term. but in the long run it usually only makes the problem worse.

See your otolaryngologist to take care of your cold and flu. Make sure you choose the right medicines for your specific symptoms. Many cold and cough medicines have multiple ingredients for overall symptoms, but you don’t want to overdose.

Deviated Septum

A deviated septum is when the cartilage that separates the two nostrils inside the nose is not in the middle. Someone with a deviated septum may have difficulty breathing and nasal congestion, as per Mayoclinic. Some signs that you might have a deviated septum are:

  • Preference for sleeping on a particular side
  • Obstruction of one or both nostrils
  • Nasal congestion
  • Dyspnea
  • Injury of the nasal cycle
  • sinus infections 
  • Facial pain
  • Snoring and loud breathing during sleep
  • Nosebleeding

Nasal Decongestant Spray

If you use an nasal decongestant spray daily, you may need to increase your dosage of the spray to get the same effect. your stuffy nose returns because that’s what the medication was preventing. This is called a rebound effect.

However, if you cease using the decongestant spray, your nose will go back to its original state within a few days. To avoid the rebound effect, only use nasal decongestant spray when needed, for up to three days maximum.

Decongestant nasal sprays cause a rebound effect, but this doesn’t happen with steroid-based allergy nose sprays wich is recommendet to use every day.

Acid Reflux

A stuffy nose can sometimes be a byproduct of acid reflux. People who have this problem might notice that their noses get plugged up more often when they lie down because, in that position, gravity is no longer working to keep the stomach acids where they belong—and some of them end up seeping back into your esophagus and throat.

If you ate recently, try sitting upright instead of lying down. This will help your food digest correctly. If you usually eat late at night, try to move dinnertime earlier in the evening so that your body has time to process the food before sleep.

Talk to your doctor about medications that prevent acid reflux if yours does not settle down with these solutions.


How to sleep with a stuffy nose at night

Things to do right before or already in bed:

1. Keep your head up with extra pillows.

If you have a stuffy nose, the best sleeping position is to lie on your back and elevate your head with a couple of pillows. this reduces blood flow to the head and improve gravity-dependent sinus drainage.

2. Change bedding covers.

If you find that your nose only gets stuffy when you’re lying in bed, you may have a dust mite allergy. you should change the bed sheets, pillow cases and duvet covers regularly. at least once a week

3. Place a humidifier in your room

A cool-mist humidifier provides humidity to the air and helps with loosening mucus so that it can drain more easily, reducing congestion in your nose. I can recommend the humidifiers from LEVOIT.

4. Run an air filter

“To banish stuffiness, reduce your exposure to allergens from perfume to dust. Use air purifiers with high-efficiency particulate air (HEPA) filters to cleanse the room of any harmful irritants.


5. Diffuse an essential oil in your bedroom

Although essential oils might improve sinus congestion, there aren’t enough studies to know for certain. Healthline found out, that tea tree oil has anti-inflammatory and antimicrobial properties, both of which suggests it could possibly help clear nasal congestion.

Capsules containing cineole were found to improve sinus symptoms, while peppermint oil’s menthol can make you feel like breathing is easier. You can use a diffuser to disperse essential oils in your bedroom.

6. Wear a nasal strip during sleep.

Adding a nasal strip to your nightly routine can do wonders for a stuffy nose and help you breathe easy. They may even stop that dreaded snoring habit.

7. Keep your bedroom cool and dark

If you’re feeling under the weather, it can be harder to sleep well at night due to changes in temperature and light sensitivity. Try adjusting the thermostat in your bedroom to a cool temperature, using light covers or curtains, and opting for blackout curtains if outside light is seeping into your room.

8. A warm compress

A warm compress can help to ease the pain of nasal congestion and improve circulation in the sinuses to ged rid of stuffy nose.

To prepare a warm compress:

  • Wet a washcloth with lukewarm water.
  • Wring out any extra water.
  • Apply to the nose or forehead.

If you want, you can add sliced fresh ginger to the water before soaking the washcloth.


When to see a doctor

A stuffy nose doesn’t have to worry you at first. The most common causes of nasal congestion are allergies or temporary illnesses such as the flu, a cold or a sinus infection.

Nasal congestion can sometimes lead to other, more serious conditions. For example, if a person has a viral infection, they may also develop an ear infection, bronchitis, or sinusitis.

Symptoms that may indicate a more serious condition include:

  • difficulty breathing
  • facial pain
  • pain in the ear
  • headache
  • fever
  • coughing
  • chest tightness
  • yellow or green nasal discharge with sinus pain or fever
  • bloody or pus-like nasal discharge
  • throat pain

Contact a doctor immediately if you develop any of these symptoms to rule out a bacterial infection or another cause.

If you have a stuffy nose, most people can treat it at home. However, certain groups should see their doctor for diagnosis, including:

  • infants
  • adults age 65+
  • people with a compromised immune system


getting rid of a stuffy nose

1. Use nasal saline rinse or spray.

Before you go to bed tonight, use a saline rinse or nasal spray to loosen mucus in your nasal passages and moisturize your dry nose.

2. Drink water, avoid alcohol.

Drinking a lot is generally important. Be it for your health or to keep your skin nice and hydrated. But drinking enough can also help to prevent a stuffy nose. However, you should avoid alcohol as much as possible. drinking alcohol dilates the blood vessels in the nose, which can lead to more stuffiness

3. Take your allergy medicine at night.

Instead of taking your allergy meds in the morning, take them before you go to bed. This will help reduce inflammation while you sleep.

4. Apply a menthol chest rub

There are a few different things you can do to improve your sleep when you have nasal congestion. One is to use a chest or vapor rub. These usually contain menthol, camphor, and/or eucalyptus oil. They won’t cure your symptoms, but they might help you breathe better, clears the nasal passages and get some rest.

5. Apply an essential oil chest rub

Essential oils are commonly used to help with cold symptoms and trouble sleeping. Even though not much research has been done on their effectiveness, they are usually safe to use. If you want to make your own chest rub, mix eucalyptus, peppermint, and tea tree oil Trusted Source together. These essential oils are known for possibly helping fight off a cold. Always dilute the mixture with a carrier oil before applying it directly to skin so that you don’t end up irritating your skin .

6. Try a facial steam

Steam can quickly improve your nasal congestion by loosening the mucus. The simplest way to do this is at home, using your kitchen or bathroom sink. Fill it with warm water and place a large towel over your head (so the steam doesn’t escape) then lean over the sink. Inhale deeply as the vapor builds; be careful not to burn yourself on either the water or steam.

nasal passages

The nasal cavity is An air-filled space that lies above the mouth and curves down at the back to join the throat. It is divided into two sections called nasal passages. Air moves through these passages during breathing, where it is then filtered and warmed before going into the lungs. The sense of smell is also made possible by special cells in the nasal cavity.

7. Take a hot shower

periodic hot showers may also alleviate sinus congestion by helping to thin out mucus and cleaning the nasal passages. Adjust your shower to a comfortable Hot temperature, and make sure the door is closed so steam can accumulate. Once enough steam has gathered, take slow deep breaths through your nose to help clear up your sinuses.


8. Keep pets out of the bedroom

Though they may be your furry friends, keeping your pets out of the bedroom might improve your breathing at night. Cat and dog dander are both common allergens that can cause stuffy noses or other allergy symptoms. And even if you’re not allergic, cats and dogs shed a lot of hair that collects dust and pollutes the air for good breathing

9. Avoid caffeine after 2 p.m.

Caffeine is a stimulant most often found in tea, coffee, and soda. While it can provide you with an energy boost when needed, caffeine may also have a mild diuretic effect. This means that if you’re already struggling to stay hydrated by drinking fluids, consuming anything with caffeine could further dehydrate you and cause mucus to thicken. Additionally, research has shown that having caffeine up to six hours before bedtime can disrupt sleep patternscredited

10. Eat something spicy

The chemical compound capsaicin is in chili peppers and has a decongestant-like effect on mucus.Temporarily, consuming foods with capsaicin can give you some relief from congestion. Be aware that it could also cause your nose to run more because it stimulates the production of  mucus. You’ll find this ingredient in hot sauces, curries, and salsas–so if you have an upset stomach already, best to steer clear of these dishes.

11. Try Acupressure

Acupressure can also be a good sleep aid for people who suffer from swollen noses. A clinical trial aimed at chronic congestion showed a reduction in acupressure. This is an alternative treatment option when colds or noses become a problem. To receive a little help, look at where the acupressure should be directed to the sinuses.

Phillip Ottiger
Phillip Ottiger

Hello, I am a Co-Founder and former editor of Soothsounds, one of the top blogs related to sleep habits and needs. With my experience, I want to help you understand the importance of a good night’s sleep and how to create it for your own benefit.