How to Sleep With a Stuffy Nose - Simple Steps to Improve Your Sleep When Sick

How do you get a good night's sleep when you have a stuffy nose? You might be shocked to know that a stuffy nose isn't caused by congestion in the nasal passages. Inflamed and irritated blood vessels in the sinuses are the real reason you are facing trouble breathing through your nose. Health problems such as the common cold, flu, allergies, or sinus infection can also cause this irritation.

A stuffy nose can lead to sleep deprivation, drowsiness, and a general feeling of uneasiness. If this health problem pertains for more than three days, you should talk to your doctor. However, we also have some suggestions about what you can do to relieve the irritation to help you sleep better.

Ways to deal with a stuffy nose and sinus infection

Ways to deal with a stuffy nose and sinus infection, woman blowing her nose

It can be frustrating to have a stuffy nose. Because the inflammation makes it more difficult to get mucus out of your nose, you may develop a build-up of thick and dry mucus. It makes your nose feel stuffed up, which is why it's also called a stuffy nose. There are a variety of treatments to assist clear a stuffy nose, ranging from a hot shower to over-the-counter (OTC) medications. If you're having trouble breathing, try these strategies mentioned below.

Take a steamy hot shower before bed

Before going to bed, take a steamy hot shower. The steam created by the hot water coming from the showerhead might help expand your nasal passages and loosen mucus in your throat. Boiling water, then transferring it to a bowl, covering your head with a towel, and inhaling the steam is a quick shower alternative.

Use a cool mist vaporizer

A clean humidifier or cool mist vaporizer is an excellent way to restore moisture to your environment and relieve nasal congestion. Your mucus may thicken the nasal nerves and the blood flow might be disrupted. You may add humidity to the air with a humidifier or a cool-mist vaporizer, which will keep your nasal passage moist and allow mucus to flow freely.

Nasal strips

Nasal strips are commonly used by people who have obstructive sleep apnea (a serious sleep disorder that occurs when a person's breathing is disrupted while sleeping). However, if you have a cold, you can use them as well. For the people who suffer from sinus pain and cannot sleep at night, this would help relieve the sinus pressure. These strips clear your nasal passageways and alleviate congestion, allowing you to have a better night's sleep.

Use suitable over-the-counter medications for treatment

Use suitable over-the-counter medications for treatment

Medically reviewed over-the-counter cold and flu medicines can help reduce stuffy nose and nasal congestion, as well as other common symptoms of a cold or flu.

Use a nasal spray to reduce inflammation

Using a nasal saline spray can help to keep your nostrils moist. The spray aids thinning of mucus in your nasal passages. This reduces inflammation in your blood vessels and aids in the removal of fluids from your nose. There are numerous saline rinses available in the market to help reduce inflammation.

Raise your head to open nasal passages

Propping your head up is another approach to relieve congestion and have a good night's sleep. To prevent blood from accumulating in your nose, place an extra pillow beneath your head so that it is positioned above your heart. Mucus can build up in your sinuses when you are lying flat on your back, clogging your nasal passages and disrupting your sleep.

Nasal rinse will loosen mucus

In a small container, combine a teaspoon of baking soda and three teaspoons of iodide-free salt to make your own rinse. Scoop a teaspoon of the combined powder into a cup of distilled water, shake and stir well then rinse your nasal passages with the solution.

Sidenote: Do not use tap water.

Apply a warm compress

By opening the nasal passageways from the outside, a warm compress can help unclog a congested nose. To prepare a warm compress, soak a towel in warm water for a few minutes. Squeeze the towel dry, then fold it and drape it over your nose and forehead. The warmth can provide relief from sinus pain and can also make the nasal passages moist. This should be done as many times as necessary.

How should I sleep with a stuffed-up nose?

For people suffering from some nasal issues, mucus can be an everyday health problem. Apart from taking medication, there are many ways with which you can take care of your everyday health and sleep simultaneously.

Keep your bedroom cool

Keep your bedroom cool by using light covers and keeping the temperature low. To ensure that outside light does not interfere with your sleep, use blackout curtains.

keep your bedroom dark and cool when sleeping with a stuffy nose, man in front of a window curtains

Use a chest rub containing essential oils

You can prepare your own chest rub with essential oils. Essential oils such as eucalyptus, peppermint, and tea tree oil are thought to have anti-viral qualities. To avoid skin allergies, dilute your essential oil with some carrier oil.

Use an antihistamine to ease congestion

Antihistamines work by blocking histamine's effects (Histamine is a hormone that is responsible for allergic reactions), providing relief from sneezing, congestion, and other allergy symptoms.

Do not blow your nose

When you have nasal congestion, it's tempting to blow your nose all the time to try to get rid of it. However, this can be bad for the irritated tissues within your nose, making congestion worse.

How can I unblock my nose fast?

This complex process is jeopardized if the body contracts a virus. Mucus production increases and the nostrils can feel dry and irritated. As a result, the annoying symptom of a blocked nose develops.

Drink plenty of liquids

Drink plenty of water if you have a stuffy nose, woman drinking glas of water

If you have a stuffy nose, staying hydrated by drinking plenty of water will help fluidize your mucus. This will cause it to drain more quickly from your nose and sinuses. Drinking plenty of fluids will also keep your airway membranes moist.

Medically reviewed hot drinks

When you are feeling under the weather, hot drinks are soothing. Take a medicated hot drink in its entirety within 10-15 minutes. It contains antihistamines to dry out your nasal passages and ease runny nose symptoms like coughing, as well as a nasal decongestant to reduce nasal congestion.

Eat spicy meals

Capsaicin, a substance found in spicy foods, can help with a stuffy nose. Chili peppers are hot because of a chemical called capsaicin. Your stuffy nose may get worse when you eat spicy foods at first, but the heat will eventually ease your stuffy nose.

Inhale steam from garlic cloves

Garlic is said to contain antifungal and antibacterial qualities, making it effective in the treatment of a variety of ailments, including congestion caused by cold. Slice a few garlic cloves and place them in a small pot with a cup of water. Heat until steaming, then inhale the garlic vapor cautiously keeping your face at an arm's length.

Boost your immune system with Vitamin C

Boost your immune system with Vitamin C

Vitamin C can reduce the severity of symptoms and shorten the duration of a cold, and it can also provide relief from sinus pain. So, if you're suffering from cold-related congestion, taking an extra vitamin C supplement may help you recover faster. Grapefruit extracts are high in vitamin C and antioxidants, which help to strengthen the immune system. Grapefruit extract also contains quercetin, a powerful antioxidant that acts as a natural antihistamine.

Apple cider vinegar

Apple cider vinegar helps to balance the pH and remove excess mucus that has accumulated in the cavities. Furthermore, apple cider vinegar’s antibacterial and antifungal qualities aid in the fight against infection.

Eat honey

When people have a stuffy nose, they may breathe through their lips, causing their throats to become dry and uncomfortable. Honey covers the throat, reducing irritation.

Gargle with salt water

If you have a nasal drip due to a stuffy nose, your throat may feel sore. Gargling with salt water is one of the most effective approaches to address this issue. This tried-and-tested home treatment can also help remove extra mucus and relieve throat discomfort.

Chicken soup

Chicken soup, in particular, may be the gold standard for loosening mucus. It tastes wonderful and will help you feel less congested.


Sleeping might be difficult when you have a stuffy nose, but there are a number of simple home treatments that might help. To ensure that the disease disappears fast, people should drink plenty of water and relax as much as possible.

Getting plenty of sleep during a common cold is also crucial. According to studies, your body creates new immune system cells while you sleep. During sleep, three proteins known as cytokines are created and released, which are vital in the fight against infection and inflammation.

When choosing a decongestant, antihistamine, or allergy medication, see a pharmacist. You can also ask the pharmacist any questions you have regarding a certain drug. If your stuffy nose persists after three days of treatment or if you have a fever as well, see your doctor.