How to sleep when you have a stuffy nose may seem impossible at times.
But believe me, it can be done!
Since I have a low immune system, I tend to catch everything that comes around. Getting a stuffy nose is very common for me. Learning how to deal with a stuffy nose to get some sleep has required me to get creative.
Not only is my nose stuffed, but I also have pain in my sinuses. My nose is like this because I’m doing chemotherapy. Other people’s nose can get stuffed for different reasons.
- Seasonal allergies
- Cold or flu
- Noncancerous growths called nasal polyps
- Irritants in the environment
- Chronic sinusitis
- Deviated septum
- Hay fever
- Hormonal fluctuation due to pregnancy
- Acid Reflux
These are the common reasons why people have stuffy noses. But there are a whole host of other issues a person could be suffering from which causes them to have a stuffed up nose.
Being stuffed up in the nose can be annoying for older children and adults. But it can also be a severe sleep disturbance for young children as well as infants. The tips I discuss below on how to sleep when you have a stuffy nose can be used by people of all ages.
1. Don’ Blow Your Nose
Blowing your nose will actually make you feel worse.
Because you’re actually building up pressure inside of your nostrils, the pressure can cause mucus to go up into your sinuses, instead of coming out through your nose. The stuffing feeling comes from blood vessels, which are inflamed. When you blow your nose, all you’re doing is irritating the vessels which then promotes swelling.
Not only will knowing your nose leads to mucus being pushed back up, but it can also lead to earaches as germ-carrying phlegm being forced into your ear passages. If you blow your nose with too much force, you may even end up causing the breakage of vessels. This leads to more stuffiness rather than having a nice clear un-stuffed nose.
The best thing you can do is gently blow out of each nostril one at a time. If you really need to cleanse out your stuffiness quickly then have a read of the necessary essentials oils to cleanse out sinuses.
2. Use A Good Pillow
Elevating your head when going to sleep is probably one of the best things you can do for yourself. When your head is elevated, it allows the nasal passages to drain; naturally, this makes it easier for you to breathe so you can get a good sleep.
Some people find themselves stacking pillows, but this is bad for your neck. This puts your whole body out of alignment.
There are some really good wedge pillows you can use which will allow the proper support of your neck and back. Supporting your neck and back while allowing your nose to drain is going to do wonders for your sleep.
3. Drinks Lots Of Water
By drinking lots of water, you will help to thin out the mucus that is clogging up your nasal passages. When you blow your nose, there is less pressure in your sinuses.
The mucous membranes become inflamed, but hydration helps to draw away the inflammation, which allows your membranes to function in the way they’re supposed to. I always keep a water bottle by my bed. Anytime I get up to go to the washroom at night I always make sure to have at least a couple of sips of water.
We live in a farm area where pollen is abundant, somehow it always ends up sneaking into my room. I already have other health issues; the stuffy nose is not one I want to deal with. Water is a simple solution.
4. Avoid Caffeine Products After 3 pm
Most of us enjoy our caffeine, especially coffee. We all associate coffee with flavors as well as giving us a jolt of energy.
Unfortunately, sometimes a jolt of energy is required late in the afternoon. This is when many people reach for another cup of coffee, probably not a good idea for those who suffer from having a stuffy nose at night.
Although some of us might not know it, we may have a sensitivity to coffee. This sensitivity causes our sinus passages to become narrow.
Mild symptoms of a coffee allergy can include:
- Stuffy nose
- Pressure or pain in your sinuses
People can also have a severe allergy to coffee, which can consist of the complete closure of airways and is a medical emergency.
If you have pre-existing sinus conditions which are seasonal, they can be made worse by consuming coffee.
5. Have A Hot Shower
When you take a hot shower, you help to quickly send out any mucus which is plugging up your nose. The steam in the hot shower will help to release the mucus.
The best thing to do when taking a hot shower is to make sure that your door is closed. This helps the steam to stay inside the room where your showering.
Simply let the shower run over you for at least 15 to 20 minutes. Another great thing to do while your showering is just gently tapping the sides of your nose to help loosen up the mucus.
Once the mucus has been loosened, gently blow each nostril to get it out. By doing this you are not only loosening the mucus, but you’re also soothing the membranes of your nose.
6. Remove Allergens From Your Bedroom
The first thing you will need to do is learn how to understand precisely what type of allergens you’re dealing with. Four common types are probably destroying your nose at night, causing it to stuff up.
The four types of allergens are:
- Mold spores – mold grows in dark, damp places which can include the closet window molding or bathroom cabinets.
- Dust mites – these tiny organisms can be found in bedding, stuffed animals, pillows, curtains, and carpets.
- Pollen – This is one of the most common types of allergen which will affect most of us. It primarily takes place during spring and fall.
- Animal dander – if your pet owner, then most likely your pet’s fur, skin, and saliva may stick to your bedding. This allergen also tends to stay airborne; it will flow through the air for hours before finally resting.
The way to reduce allergens in your bedroom is by purchasing products which are allergen resistant. Where you need them the most is in your bedding. As you know, when we sleep at night, we breathe in whatever is around us.
7. Introduce Some Moisture Into The Air
By using a proper humidifier, you can quickly reduce sinus pain and relieve a stuffy nose. The humidifier will convert water to moisture that will fill the air in your room. This will help to increase the humidity.
Breathing in this type of air will soothe irritated tissues as well as swollen blood vessels in your nose. Not only that, but this will also thin out the mucus in your sinuses. Your nasal passages will remain moist, which will allow them to drain correctly.
Humidifiers help to replace moisture which can be lost due to air-conditioning or central heating in homes.
But just remember to clean your humidifier every day to prevent mold or bacteria from growing. Both of these may be harmful to your overall health.
Another little tip is not to raise your humidity to high levels. This can promote the growth of dust mite and make allergens worse than before.
In conclusion, as I wrote about this topic to bring some of the best tips to you on how to sleep when you have a stuffy nose, I learned many people attempt to sleep at night with their mouth open. Rather than do that using a wedge pillow will help your nose drain naturally.
By sleeping with your mouth open, it can cause you to have a dry throat as well as it induces snoring. I would say sleeping with your mouth open is a big no-no. Give the tips I’ve brought to you today a try to see if they will help you get to sleep at night.
Share in comments below techniques or tips you’ve used to relieve a stuffy nose so you can get some sleep.
Reading is my favorite thing to do. But other than reading, I enjoy discovering new techniques on how to do something in simpler methods. My daughter likes to call me the Renaissance woman. So I do have to live up to the name.
One of my main issues is sleeping, so I’m always searching for new ways to get a good night sleep, I’m more than happy to share them with you.
My posts are either geared towards pain or self-help. Pain posts because I suffer from ongoing cancer pain. In the past 6 years of my fight with cancer, I have learned many ways to deal with pain, especially when going to bed.
The self-help posts come from my work as a mental health counselor for over 15+ years. My background in counseling training is from UFV and RRU. I also have personal trainer certification from IFA, so I might throw in some exercise posts as well.