How to Sleep Better When You Have a Stuffy Nose
Nasal congestion, also known as nasal obstruction, can affect up to 30% of the population at any given time. This occurs when the inner lining of the nasal cavity swells due to inflammation of the blood vessels. Runny nose or nasal discharge may also occur simultaneously.
Nasal congestion not only impacts your work, study, but also your overall health, including your ability to sleep. It can be really difficult to fall asleep comfortably when you're not feeling well, but certain strategies can help to some extent.
1. Use a Humidifier
Placing a humidifier in your sleeping area can increase humidity (or moisture) and eliminate dry air. Dry air can irritate your nose, making the discomfort caused by nasal congestion even more pronounced.
When using a humidifier, position it about 4 - 6 feet away from the bed and avoid running it for an extended period. Make sure the surface of the humidifier is clean and dry; a damp surface can lead to the growth of mold, which may further exacerbate nasal discomfort or cause breathing problems.
2. Try a Saline Rinse
A saline rinse can effectively relieve nasal congestion and inflammation in the nasal cavity. Neti pots, syringes, squeeze bottles, spray solutions, and battery - powered devices can all assist in clearing nasal congestion.
To make a saline rinse correctly and safely, only use distilled water, sterile water, or water that has been pre - boiled. Tap water that has not been boiled may introduce bacteria and other organisms into the nasal cavity, potentially leading to serious or even fatal infections.
3. Gargle with Salt Water
Gargling with salt water may be helpful when you have a stuffy nose, as it can soothe a sore throat and improve post - nasal drip.
One study found that gargling within 48 hours of symptom onset can shorten the duration of the illness by two days. Researchers also discovered that gargling can reduce the use of medications, lower the risk of virus transmission within the family, and decrease the viral load of the disease in the body.
4. Limit Foods That Cause Nasal Congestion
Foods rich in dairy products, histamine, and refined sugar may increase mucus production and exacerbate nasal congestion. One study showed that people who consumed non - dairy products such as soy milk had fewer nasal symptoms compared to those who drank cow's milk. Researchers hypothesized that there may be a connection between cow's milk and mucus, but also pointed out that more research is needed to confirm this.
Another study found that an increase in sugar intake may be associated with increased inflammation and sinus problems, including nasal congestion. When your nose is blocked, reducing the intake of sweet foods and sugary items may be beneficial.
5. Elevate Your Head
The symptoms of nasal congestion usually become more severe when lying down. You can consider sleeping in a more upright position, propping up your head with a wedge - shaped pillow, or using a bed riser to raise the head of the bed.
This allows the mucus in the sinuses to drain out instead of accumulating in the nasal cavity, which can intensify nasal congestion and disrupt your sleep.
6. Take Over - the - Counter Medications
Some over - the - counter (OTC) medications, such as decongestants, anti - histamines, and nasal sprays, can help relieve nasal congestion.
Before choosing an OTC medication, it is crucial to identify the cause of your symptoms. Decongestants can cause the nasal cavity to contract and dry out when the congestion is caused by a cold, while anti - histamines can relieve allergy symptoms.
You can also try using nasal sprays, which can reduce nasal swelling and make your breathing more comfortable. However, unless recommended by your healthcare provider, you should not use these sprays for more than three days.
7. Facial Steam
Try boiling a pot of water and then pouring it into a bowl. When the steam has cooled to a non - scalding temperature, cover your head with a towel and lean over the bowl to slowly inhale the steam. The steam can help relax your nasal passages.
Alternatively, you can soak a towel in hot water, wring it out, and place it on your face. This can also help relax your nasal passages.
8. Consider Aromatherapy
According to the American Holistic Aromatherapy Association, essential oils can relieve nasal congestion and promote sleep. During a facial massage, you can use essential oils to reduce inflammation, relieve headaches, and ease sinus pressure. Some experts also suggest using aromatherapy steam inhalation or trying a diffuser to improve nasal congestion.
There are a wide variety of essential oils available. The most common essential oils that help improve nasal congestion include:
Eucalyptus
Tea Tree
Lemon
Thyme
However, make sure the essential oils you choose are safe for children and pets, as you don't want to diffuse oils that are toxic to animals or young children.
9. Try Using Nasal Strips
Nasal strips are over - the - counter products that can help you breathe more easily during sleep. Research shows that these strips can help relieve nasal congestion and improve sleep by opening up the nasal passages. Follow the instructions on the package to ensure you use them correctly.
10. Apply Menthol or Aromatic Rubs
When you feel stuffy, many people choose to use menthol rubs, such as Vicks VapoRub. Although this mixture is not a decongestant, the cooling sensation from its vapors can help you sleep more soundly. This cooling effect makes you feel like you're breathing more smoothly, allowing you to fall asleep faster and more easily.
These rubs usually contain menthol, camphor, and eucalyptus oil. Therefore, if you are allergic to these ingredients, you should avoid using them. Also, avoid using these products on children under two years old without consulting a pediatrician.
Other Ways to Improve Sleep
Sleep quality has a significant impact on your health and well - being, especially when you're sick.
Research has shown that sleep is closely related to immune function, and lack of sleep can increase the risk of viral infections.
Therefore, even when you're not ill, you should prioritize sleep. Here are some other ways to help you sleep better at night:
Avoid alcohol and caffeine before bedtime.
Turn off your phone, tablet, computer, and TV at least an hour before bedtime to reduce screen time before sleep.
Exercise earlier in the day.
Do some relaxing activities, such as taking a hot bath or reading a good book.
Keep the room cool and limit loud noises.
When to Contact a Healthcare Provider
Generally, nasal congestion can be treated at home. However, when certain symptoms appear, you need to contact a healthcare provider. If your nasal congestion is accompanied by the following symptoms, you should seek medical attention:
Facial Swelling
Blurred Vision
Sore Throat
Yellow or Green Mucus
Persistent Cough
Frequent Headaches
These symptoms may be signs of a more serious illness and may require professional treatment.
Quick Review
Nasal congestion can be caused by a cold, flu, allergies, or a sinus infection. It can make you feel uncomfortable and affect your sleep, but some methods, such as using a humidifier, performing a saline rinse, and elevating your head, can help relieve nasal congestion. Usually, nasal congestion can be treated at home. However, if the symptoms do not improve or start to worsen, seek medical help promptly.
Scan QR code and push to mobile phone access.
Copyright Notice: This article is published by TIFETIPS, if you need to reprint, please indicate the source.
