Sleep Health
Published January 31, 2023
10 min16 Tips on How to Sleep with a Stuffy Nose
Suffering from a stuffy nose can be frustrating. But trying to sleep with one almost feels like an impossible task. You toss and turn, trying to find that best sleeping position, yet sleep feels so fa
Table of contents
Try Cough Drops Stay Hydrated Avoid Blowing Your Nose Avoid Alcohol Eat Spicy Foods Keep Track of Household Humidity Drink Calming Tea Take a Hot Shower Wear Nasal Strips Take Allergy Medicine Turn on the air filterTake a Ginger ShotApply a Vapor Rub Gargle with Salt Water Use Essential Oils Sleep in a Cool, Dark Room What causes a stuffy nose? When to see your doctor Frequently Asked Questions
Suffering from a stuffy nose can be frustrating. But trying to sleep with one almost feels like an impossible task. You toss and turn, trying to find that best sleeping position, yet sleep feels so far away. There can be a variety of reasons why one may suffer from a stuffy nose. Now, before you dismiss it as a lost cause, we are here with tips on how to sleep with a stuffy nose. These tips will help you enjoy a restful shut-eye. So, read ahead for more!
You may wonder here why cough drops. While cough drops are an excellent remedy for a sore throat, they can also do wonders if you suffer from a stuffy nose at night.Now, cough drops may not completely eliminate your stuffy nose but will make breathing much easier. Apart from getting rid of the stuffy nose, they can also help you prevent any additional cold symptoms such as sore throat and cough. However, ensure you take the correct dosage.
When suffering from a blocked nose, drinking water is the last thing on your mind. That said, hydration is essential. According to research , adults must consume 8-15 glasses of water daily. Therefore, keep a bottle with you, especially when you are sick.
The first thing you want to do when you have a stuffy nose is to blow your nose, but that’s a mistake. In fact, if you are wondering how to sleep with a stuffy nose, step number one is to avoid blowing your nose. Blowing your nose too hard can lead to excess pressure, leading the fluid from your nose to reach sinuses . Therefore, even if you have the urge to blow your nose, do it very gently.
Sometimes, it’s natural to turn toward alcohol. You may feel that a glass or two of your favorite red wine may induce that much-needed sleep. But let’s steer clear of this mistake! Why? For some, consuming alcohol can worsen allergies and cause blocked sinuses. And even if you don’t experience any respiratory issues with alcohol, it makes it difficult to stay asleep .
Have you ever noticed how when you consume spicy food, you experience a runny nose and even feel like your sinuses are clear? Because that’s precisely what it does! When you consume spicy food such as cayenne pepper or wasabi, it can quickly clear your sinuses. In fact, you can also add garlic and pepper for that extra kick.
When the humidity is low or the air is too dry, your mucus becomes thick and sticky. Therefore, it is essential to maintain indoor humidity levels between 40% to 50%. Here, you can always use a humidifier.
Drinking something hot offers you the comfort you need when you suffer from a stuffed nose. Herbal tea such as chamomile or passionfruit tea can be a wonderful option. According to studies , you can also add a dollop of honey to reduce the common cold symptoms.
When you take a hot shower, you are exposed to steam, and increased humidity can help thin the mucus and relieve a clogged nose ! Also, showers can make you feel cozy, and taking one approximately 90 minutes before bed can help you sleep better.
You can turn towards nasal strips if you have trouble breathing due to a stuffy nose. A study showcased people who used nasal strips for a stuffy nose saw a significant improvement in their breathing. Nasal strips are drug-free and are readily available at a drug store near you!
Taking allergy medicine is the first action if you suffer from a stuffy nose. It is imperative before bedtime so that you don’t face any trouble while trying to fall asleep. However, if you don’t have prescribed medication, it is always best to consult your doctor before taking over-the-counter medications.
If one of the main reasons for your stuffy nose is the impure air in your home, it is best to turn on the air filter. According to research , it is seen that air filters can reduce the symptoms of allergies and asthma. If you are wondering how to help baby with stuffy nose sleep, this can do the trick.
Shots anyone? Well, we aren’t talking about tequila but ginger shot. According to a study , ginger comes with powerful anti-inflammatory properties. So, a ginger shot can do the deed when you are going through a stuffy nose or cold. Today, ginger shots are readily available in grocery stores, or you can make one at home with ginger juice, lemon, and honey. And if the ginger shot is not your cup of tea, then you have the answer right there, sip on some ginger tea!
A go-to medicine for cold and a stuffy nose has always been vapor rub. So, you cannot go wrong here. Research suggests that when you rub it on the chest or neck, it can help decrease the cold symptoms and enhance sleep quality.
Yes, it is mainly a remedy for sore throat. But it can also benefit a runny nose. When you gargle with salt water , it can help prevent upper respiratory infection and provide almost immediate relief. Mix a glass of lukewarm water with half a teaspoon of salt for this solution. Once the salt is dissolved, gargle 5-6 times.
It’s time to open up your stash of essential oils! Several studies show chamomile, eucalyptus, and peppermint oil possess medicinal properties and can be beneficial in curbing the symptoms of a cold. Remember, don’t apply it directly on your skin but mix it with a carrier oil first, such as olive or coconut oil.
When you are sick, a cool and dark room can offer you more comfort than bright light. And the best temperature for a good night’s rest is between 60 to 65 degrees Fahrenheit.
Try Cough Drops
You may wonder here why cough drops. While cough drops are an excellent remedy for a sore throat, they can also do wonders if you suffer from a stuffy nose at night.Now, cough drops may not completely eliminate your stuffy nose but will make breathing much easier. Apart from getting rid of the stuffy nose, they can also help you prevent any additional cold symptoms such as sore throat and cough. However, ensure you take the correct dosage.Stay Hydrated
When suffering from a blocked nose, drinking water is the last thing on your mind. That said, hydration is essential. According to research , adults must consume 8-15 glasses of water daily. Therefore, keep a bottle with you, especially when you are sick.Avoid Blowing Your Nose
The first thing you want to do when you have a stuffy nose is to blow your nose, but that’s a mistake. In fact, if you are wondering how to sleep with a stuffy nose, step number one is to avoid blowing your nose. Blowing your nose too hard can lead to excess pressure, leading the fluid from your nose to reach sinuses . Therefore, even if you have the urge to blow your nose, do it very gently.Avoid Alcohol
Sometimes, it’s natural to turn toward alcohol. You may feel that a glass or two of your favorite red wine may induce that much-needed sleep. But let’s steer clear of this mistake! Why? For some, consuming alcohol can worsen allergies and cause blocked sinuses. And even if you don’t experience any respiratory issues with alcohol, it makes it difficult to stay asleep .Eat Spicy Foods
Have you ever noticed how when you consume spicy food, you experience a runny nose and even feel like your sinuses are clear? Because that’s precisely what it does! When you consume spicy food such as cayenne pepper or wasabi, it can quickly clear your sinuses. In fact, you can also add garlic and pepper for that extra kick.Keep Track of Household Humidity
When the humidity is low or the air is too dry, your mucus becomes thick and sticky. Therefore, it is essential to maintain indoor humidity levels between 40% to 50%. Here, you can always use a humidifier.Drink Calming Tea
Drinking something hot offers you the comfort you need when you suffer from a stuffed nose. Herbal tea such as chamomile or passionfruit tea can be a wonderful option. According to studies , you can also add a dollop of honey to reduce the common cold symptoms.Take a Hot Shower
When you take a hot shower, you are exposed to steam, and increased humidity can help thin the mucus and relieve a clogged nose ! Also, showers can make you feel cozy, and taking one approximately 90 minutes before bed can help you sleep better.Wear Nasal Strips
You can turn towards nasal strips if you have trouble breathing due to a stuffy nose. A study showcased people who used nasal strips for a stuffy nose saw a significant improvement in their breathing. Nasal strips are drug-free and are readily available at a drug store near you!Take Allergy Medicine
Taking allergy medicine is the first action if you suffer from a stuffy nose. It is imperative before bedtime so that you don’t face any trouble while trying to fall asleep. However, if you don’t have prescribed medication, it is always best to consult your doctor before taking over-the-counter medications.Turn on the air filter
If one of the main reasons for your stuffy nose is the impure air in your home, it is best to turn on the air filter. According to research , it is seen that air filters can reduce the symptoms of allergies and asthma. If you are wondering how to help baby with stuffy nose sleep, this can do the trick.Take a Ginger Shot
Shots anyone? Well, we aren’t talking about tequila but ginger shot. According to a study , ginger comes with powerful anti-inflammatory properties. So, a ginger shot can do the deed when you are going through a stuffy nose or cold. Today, ginger shots are readily available in grocery stores, or you can make one at home with ginger juice, lemon, and honey. And if the ginger shot is not your cup of tea, then you have the answer right there, sip on some ginger tea!Apply a Vapor Rub
A go-to medicine for cold and a stuffy nose has always been vapor rub. So, you cannot go wrong here. Research suggests that when you rub it on the chest or neck, it can help decrease the cold symptoms and enhance sleep quality.Gargle with Salt Water
Yes, it is mainly a remedy for sore throat. But it can also benefit a runny nose. When you gargle with salt water , it can help prevent upper respiratory infection and provide almost immediate relief. Mix a glass of lukewarm water with half a teaspoon of salt for this solution. Once the salt is dissolved, gargle 5-6 times.Use Essential Oils
It’s time to open up your stash of essential oils! Several studies show chamomile, eucalyptus, and peppermint oil possess medicinal properties and can be beneficial in curbing the symptoms of a cold. Remember, don’t apply it directly on your skin but mix it with a carrier oil first, such as olive or coconut oil.Sleep in a Cool, Dark Room
When you are sick, a cool and dark room can offer you more comfort than bright light. And the best temperature for a good night’s rest is between 60 to 65 degrees Fahrenheit.What causes a stuffy nose?
Now that you are familiar with all the remedies, let’s understand what are the causes!- Allergies
- Upper respiratory infection
- Gastroesophageal reflux disease (GERD)
When to see your doctor
A stuffy nose usually goes away on its own when you try the above remedies. If you are wondering, is it dangerous to sleep with a blocked nose? The answer is no. While it may be uncomfortable, sleep is essential for you to heal . However, people who must see a doctor for a stuffy nose are;- Infants
- Adults who are older than 65
- People with a compromised immune system
- Breathing difficulties
- High fever
- Green or yellow nose discharge
- Pus or blood from your nose
