Nasal congestion can be inconvenient at any time, but having a blocked nose at night is both physically and mentally exhausting – even more so when you are unable to sleep.
However, if you understand how to deal with a stuffy nose while sleeping, you might begin to feel calmer and pain-free. Here’s how to clear a stuffy nose while suffering from a cold.
Helpful Products For Relief
- INSTANT DRY AIR RELIEF: Ultrasonic cool mist technology safely and quickly moisturizes dry air for up to 25 hours of continuous operation in medium to large rooms up to 250 square feet.
- RELIEVES DRYNESS: Gentle mist helps to moisturize and relieve dryness in the nose
- CLEARS CONGESTION: Helps to alleviate congestion and stuffy noses, and flushes irritants from the nasal passage
- It is an effective nasal spray decongestant that relieves sinus pressure and shrinks swollen nasal m
- Breathe Right nasal strips open your nose up to 38% more than allergy decongestant sprays alone and can help you reduce or even stop nasal snoring
Tips To Clear A Stuffy Nose While Sleeping
1. Use A Humidifier In Your Room
If you’re looking to soothe your sinuses and get immediate relief from a stuffy nose, consider using a humidifier. The machine takes in water and transforms it into moisture, which it then returns to the air, increasing the room’s overall humidity. Breathing through this damp air soothes the tissues inside your nose and any enlarged blood vessels in your nose and sinuses.
- INSTANT DRY AIR RELIEF: Ultrasonic cool mist technology safely and quickly moisturizes dry air for up to 25 hours of continuous operation in medium to large rooms up to 250 square feet.
Research has also shown that humidity in the air has the ability to thin the mucus clogging your sinuses, empty any fluids in your nose, and try to restore your ability to breathe normally [1].
A dry nose may feel painful and be more susceptible to mucous. Therefore, humidifiers are the best devices for this condition as they hydrate the air, minimizing excessive dryness and alleviating the discomfort associated with a congested nose and difficulty in breathing.
Some people like to add essential oils to their humidifiers, such as eucalyptus or peppermint which might give them extra benefits. However, there is no research to support this claim.
Furthermore, humidifiers should be cleaned on a regular basis, as moisture can increase bacterial and fungal growth. It is recommended that you read the manufacturer’s recommendations for cleaning and sanitizing the machine.
So, add one humidifier to your room and use it at night to alleviate typical respiratory irritation and dryness that exacerbates your sinuses and causes congestion.
2. Buteyko Breathing Exercise
Breathing exercises are another way to encourage stubborn fluid to drain. More precisely, Buteyko breathing exercises, named after Soviet physician Konstantin Pavlovich Buteyko, assist in opening blocked nasal airways [2].
To begin, inhale a small amount of air and exhale. Then, using one hand, close the nose and hold your breath. Nod your head up and down until you can no longer hold your breath. Allow your nose to drop and breathe through it without opening your mouth.
Repeat this exercise after every thirty seconds and walk through the procedure five times more. It may appear unusual (and you may wish to avoid doing this in public areas), but it is a quick remedy for clearing fluid from the nose and allowing air to enter.
3. Release Pressure Points
Another helpful technique for decongesting a congested nose is to release pressure points. Applying pressure to specific regions of the body can assist in stimulating blood flow to those places involved in congestion. This can help in the relaxation of the sinuses and nose, freeing them from any clogged fluids, eventually leading to calmer breathing.
Place your tongue flat against the roof of your mouth while pushing your pointer finger into the skin between your brows. For at least 20 seconds, press against these areas, and you must start feeling sweet relief from congestion. After releasing the finger and tongue, you should notice fluid movement from the back of the throat and a reduction in sinus pressure.
If this fails, concentrate on moving fingers over the brows. Fingers should be placed at the beginning of each brow, near the center of the face. Lean forward and place your head on those two fingers, keeping your elbows on a flat surface, such as a table. Move both of your fingers across to the center of each of your brows after several seconds (or when you feel the pressure begin to shift).
Maintain this position until you begin to feel pressure to move again. Then, with the fingertips, proceed to the ends of each brow. Additionally, you can move the fingers in little circles rather than providing constant pressure. You can follow these alternative methods to open up a clogged nose.
4. Use Saline Spray
Saline sprays or rinses, which contain a trace of salt in sterile water, can aid in clearing congested sinuses. Saline rinses help to alleviate inflammation and swelling, and they may also help a person sleep better at night [3].
Because saline rinses that do not contain pharmaceuticals are safe to use several times per night, an individual may wish to keep a saline spray near the bed and use it as needed.
- RELIEVES DRYNESS: Gentle mist helps to moisturize and relieve dryness in the nose
- CLEARS CONGESTION: Helps to alleviate congestion and stuffy noses, and flushes irritants from the nasal passage
5. Take a Face Steam
Steam helps to release the mucus in your nasal passages, alleviating congestion [4]. Making your own facial steam is as simple as running hot water in your bathroom or kitchen.
Fill your sink with warm water to begin. Lean over the sink with a towel covering your head (to capture the vapor). Inhale deeply as the steam rises. Precautions should be taken to avoid scalding your face with steam or hot water.
6. Take A Hot Shower
Like face steam, a hot shower can also help in relieving congestion. Turn your shower to a warm — but not too hot — temperature. Close the bathroom door to prevent steam from accumulating outside the room. Take a few deep breaths to clear your sinuses and nose once the steam has collected.
7. Use A Decongestant Nasal Spray
- It is an effective nasal spray decongestant that relieves sinus pressure and shrinks swollen nasal m
Sprays sold over the counter can help alleviate inflammation and congestion caused by allergies and illnesses [5]. They are considered safe for short-term use and can provide immediate relief.
However, certain decongestant nasal sprays contain a chemical that, due to the way they act, may cause tolerance. This can result in rebound congestion if a person uses it for an extended period and then attempts to discontinue it.
Therefore, an Individual should read all instructions on the packaging, including the maximum number of consecutive days that the product may be used. Never take more than the smallest effective dose. Additionally, they are accessible without a prescription and with a doctor’s advice. However, steroid nasal sprays should not be used in children unless a physician recommends them.
8. Elevate Your Head
Adjust your sleeping position to get the fluid moving and to achieve maximum nasal comfort. When it comes to catching some zzzs, comfort is critical, and choosing the ideal blocked-nose sleeping position can undoubtedly help.
Because mucus does not discharge on its own while we sleep. A bad sleeping position further clogs the nose resulting in breathing difficulty and poor sleep.
Thus, the optimal approach to sleep with a clogged nose is to elevate your head up on one or two additional pillows. Additionally, it is recommended that a person should sleep in a side-lying position, if possible, as resting on your back may aggravate the situation.
9. Use A Nasal Strip
- Breathe Right nasal strips open your nose up to 38% more than allergy decongestant sprays alone and can help you reduce or even stop nasal snoring
Nasal strips assist in opening the nasal passages and hence aid in breathing. They may also help with breathing when the nose is congested. Nasal strips are available at the majority of pharmacies. Apply the nasal strip to your nose at bedtime according to the instructions on the package.
10. Tape it to Allow Nasal Breathing to Continue
Once your nose becomes decongested, it’s critical to breathing through your nose as much as possible. When it comes to clearing a stuffy nose while sleeping and keeping it clear, mouth tape is the best tool. At night, breathing via the mouth actually contributes to the clogging of the nasal airways and sinuses, resulting in congestion.
Therefore, maintain a constant awareness of your breathing throughout the day and avoid mouth breathing by keeping your lips locked. OR you can put a SomniFix Strip on at night to keep the nose open and clear while you sleep!
Other Treatments To Cure Blocked Nose At Night
A stuffy nose at night is frequently the result of a cold, and there are several things you may do before bed to alleviate a blocked nose.
These include the following: maintaining proper hydration and warm compresses to the bridge of your nose. Additional, herbal teas such as ginger tea are really delicious and break off the mucus deposition that gets accumulated in your nose as a result of a cold.
Another major thing is resting. This will provide your body with the best opportunity of recovering from your cold. As a result, you’ll have an easier time dealing with the consequences of a blocked nose during sleep.
Moreover, there are numerous over-the-counter medications that can be beneficial. Simply consult your pharmacist before taking anything.
Takeaway
While having a stuffy nose can make sleeping difficult, there are numerous simple home remedies that can provide relief. These include nasal breathing, elevating your head, using nasal strip, taking a shower, using face steam, and using the nasal spray.
The important thing is that you can follow the tips in the comfort of your own home. However, a person should consult a physician if symptoms are severe or do not resolve.
References
1. Sumathy, G., & Sathyapriya, B. (2020). Chronic sinusitis–A review. European Journal of Molecular & Clinical Medicine, 7(10), 2020.
2. Arora, R. D., & Subramanian, V. H. (2019). To study the effect of the Buteyko breathing technique in patients with obstructive airway disease. International Journal of Health Sciences and Research.
3. Piromchai, P., Puvatanond, C., Kirtsreesakul, V., Chaiyasate, S., & Suwanwech, T. (2020). A multicenter survey on the effectiveness of nasal irrigation devices in rhinosinusitis patients. Laryngoscope Investigative Otolaryngology, 5(6), 1003-1010.
4. Singh M, Singhi S, Walia BN. Evaluation of steam therapy in acute lower respiratory tract infections: a pilot study. Indian Pediatr. 1990 Sep;27(9):945-51. PMID: 2286438.
5. Bergmann, C., Müller, K., Thieme, U., Zeman, F., Huppertz, G., Koller, M., & Meiser, P. (2019). Real-world data on the use of hypertonic saline nasal spray in ENT practice. SN Comprehensive Clinical Medicine, 1(5), 354-361.
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