Do you have a stuffy nose? If so, you’re not alone.
A stuffy nose can be caused by many different things, like allergies or a cold.
It can also be the result of sinusitis – an inflammation in your nasal passages that makes it difficult to breathe through your nose.
No matter what the cause is, we know how frustrating it is to feel like you can’t breathe properly and get enough sleep at night because of this condition.
That’s why I created this in-depth guide on how to sleep with a stuffy nose!
I want everyone who has been suffering from this problem to finally find relief and get back to living their life again!
In this guide, you will learn all about saline sprays/drops, humidifiers, and other helpful products that may help alleviate your symptoms while sleeping.
I even include some natural remedies for those who prefer them over medications when possible!
So if you’re ready to learn how to sleep with a stuffy nose, this guide is for you.
Let’s dive right in.
Table of contents
- How to Sleep with a Stuffy Nose
- 1. Use nasal saline rinse or spray
- 2. Use a vaporizer or humidifier in the bedroom
- 3. Use nasal strips
- 4. Use a neti pot with saline solution
- 5. Take a hot shower before bedtime
- 6. Drink lots of water to stay hydrated
- 7. Drink warm herbal tea before bed
- 8. Stay away from alcohol
- 9. Gargle with salt water
- 10. Eat more spicy foods
- 11. Drink warm chicken soup
- 12. Apply a Vapor Rub
- 13. Use an Oil Diffuser
- 14. Sleep with your head elevated
- 15. Blow your nose gently
- 16. Take over-the-counter medication
- In conclusion
How to Sleep with a Stuffy Nose
1. Use nasal saline rinse or spray
Let’s start off with the basics.
You can use a nasal saline rinse or spray to reduce congestion and irritation in your nose and sinuses.
In fact, doctors recommend using a saline spray or rinse at least three times a day.
So, if you’re feeling stuffy before bed, try using some saline to clear the blockage.
If you’re not sure where to get it, check your local pharmacy or grocery store.
But if you don’t have either of these on hand, that’s okay!
You can make a saline solution easily at home by mixing one teaspoon of salt in eight ounces of warm water.
It may sting slightly when you spray it, but this is normal and will go away quickly after you use it.
2. Use a vaporizer or humidifier in the bedroom
If you have a stuffy nose, then using vaporizers or humidifiers can help.
It helps to moisturize the air around you, which can help with stuffiness and congestion.
Also, studies have shown that these can help reduce snoring and sleep apnea.
So if your nose is blocked at night, then try running vaporizers or humidifiers before bed.
This will help you to breathe better so that it’s easier for you to fall asleep at night.
3. Use nasal strips
If you’re breathing through your mouth at night and waking up with dryness or sore throat, then try using a nasal strip.
Nasal strips help to open the airway so that it’s easier for you to breathe.
And they may also help reduce snoring as well!
You can find nasal strips at any drugstore if you don’t already have some at home.
To use them, simply apply the strip to the outside of each nostril so that it sits just below your nose.
The adhesive on the back will hold it in place and keep it from slipping down as you sleep.
4. Use a neti pot with saline solution
A neti pot is another great way to unblock the sinuses and relieve a stuffy nose.
All you need is some warm water, salt, and a neti pot.
Mix the salt and water in the neti pot, then tilt your head to one side and pour some of it into one nostril.
The water will drain out the other nostril and take some mucus with it, leaving you feeling less stuffy.
5. Take a hot shower before bedtime
A hot shower before bedtime can work wonders for you.
This is because the steam from the hot shower helps to clear up your nose and sinuses.
So if you’re having trouble sleeping at night due to a blocked nose, try a hot shower before going to bed.
6. Drink lots of water to stay hydrated
If you’re dehydrated, then it can make your nose stuffier.
So be sure to drink lots of water throughout the day to stay hydrated and avoid a dry throat at night.
Staying properly hydrated will help keep mucus thin and flowing well so that there isn’t any blockage in your airways.
And remember, if you have a cold or allergies, be sure to drink even more water.
This is because your body needs extra hydration when it’s trying to fight off an illness!
As a general rule of thumb: Drink at least 8 to 15 cups of water throughout the day when you have a cold or allergies.
7. Drink warm herbal tea before bed
If you have a stuffy nose, then herbal tea can help you.
Herbal teas are known to be great at treating sinus congestion and blockages in the nasal passages.
That’s because it contains antiseptic and anti-inflammatory properties that help relieve sinus pressure.
So if your nose is stuffed up from allergies or colds, try drinking warm herbal tea before bed.
This will help you to sleep better so that you can wake up feeling fully refreshed.
I recommend using chamomile, peppermint, or ginger teas for your nighttime tea.
Also, adding honey or lemon to your herbal tea may help as well because they have natural anti-inflammatory properties.
And remember, be sure to drink it warm and not piping hot so that you don’t burn your throat.
8. Stay away from alcohol
You need to avoid drinking alcohol at night if your nose is stuffed up.
Alcohol will dry out your throat and sinuses, making it harder for you to breathe.
So try your best not to drink alcohol at night if you have a stuffy nose.
That said, if you do drink alcohol at night, be sure to drink plenty of water along with it so that your body stays hydrated.
9. Gargle with salt water
To get better sleep with a stuffy nose, try gargling with salt water.
Salt water has natural antibacterial and anti-inflammatory properties that can help break up mucus in your throat and nose.
So try gargling with a teaspoon of salt in warm water before bed to help clear out your airways and make it easier for you to breathe.
10. Eat more spicy foods
If you want to get better sleep with a stuffy nose, then eat more spicy foods.
Spicy foods can help clear out your sinuses because they contain capsaicin.
Capsaicin is the chemical that gives chili peppers their heat, and it helps to clear out your nasal passages.
So next time you eat dinner, be sure to add some extra spice so that you can breathe better at night.
I recommend using spicy seasonings like jalapenos, cayenne pepper, and wasabi.
11. Drink warm chicken soup
Chicken soup is a renowned remedy for a stuffy nose.
And there’s a good reason why it works so well:
The steam from the soup helps to thin out the mucus in your nose.
So if you can’t breathe very well at night, try drinking some warm chicken soup before bed to help open up your blocked nose.
12. Apply a Vapor Rub
Vicks VapoRub (VVR) is a famous ointment that can help relieve your stuffy nose.
It contains menthol, camphor oil, and eucalyptus oil, which are natural decongestants.
So before you go to bed, try rubbing some VVR ointment on your chest and nose so that it can help open up your nasal passages.
You can also put some under your nose if that makes it easier to breathe at night.
Just be sure not to put it anywhere near your eyes, as that can sting a lot!
13. Use an Oil Diffuser
An oil diffuser is one of the best ways to get better sleep with a stuffy nose.
Oil diffusers make it easy for you to breathe in the calming and soothing scents of essential oils.
So try putting a drop or two of tea tree oil into your diffuser before bed to help you relax and drift off to sleep.
Tea tree oil has natural anti-inflammatory properties that can help open up your nasal passages and reduce swelling in your throat.
14. Sleep with your head elevated
Sleeping with your head elevated is another way to sleep with a stuffy nose.
When you lie down to sleep, elevate your head using extra pillows.
This helps gravity drain the sinuses and open up your blocked nose.
In fact, as you sleep, this will allow for easier breathing and reduce nasal congestion.
15. Blow your nose gently
When your nose is stuffy, you may feel the urge to blow it hard.
But try not to do this because blowing your nose too hard can cause damage to your nasal passages and cause bleeding.
And you definitely don’t want that!
Instead, try gently blowing your nose to make mucus flow better and open up the airways so that you can breathe better.
But what’s the right way to blow your nose?
Well, it’s actually pretty simple: Close one nostril with your finger and gently blow out the mucus from the other nostril.
Then you can switch to the other side and do the same thing.
16. Take over-the-counter medication
Take over-the-counter medication like ibuprofen, decongestants, or antihistamines.
They can help reduce inflammation, mucus production, or swelling in your nasal passages.
That said, be sure to talk with a doctor before you take any medication, even if it’s over-the-counter.
As you can see, there are a variety of ways to sleep with a stuffy nose.
But the best thing you can do is try them all and find what works best for you.
You will never know unless you try!
Keep on reading: 6 reasons why sleeping with the fan on might be bad for your health.