How To Sleep Better With a Stuffy Nose

A stuffy nose, or nasal congestion, can affect as much as 30% of the population at any given time. It occurs when the lining of your nose becomes swollen due to inflamed blood vessels. A runny nose or nasal discharge may also accompany it. 

Being congested can affect your work, school, and overall well-being, including your sleep ability. Getting restful sleep while feeling under the weather can often be challenging, but certain strategies can help.

1. Use a Humidifier

Running a humidifier where you sleep increases the humidity (or moisture) and eliminates dry air—which can irritate your nose and make congestion more bothersome.

To use a humidifier, place it about 4-6 feet from your bed and try not to run it for a long time. Ensure that surfaces are clean and dry; damp surfaces can lead to mold and mildew, which can further aggravate your nose or lead to breathing issues.

2. Try a Saline Rinse

You may help ease congested or inflamed nasal passages by using a saline rinse. Neti pots, syringes, squeeze bottles, spray solutions, and battery-operated devices can help clear your stuffy nose.

To correctly and safely create a saline rinse, use only distilled, sterile, or previously boiled water. Tap water that has not been boiled puts you at risk for bacteria and other organisms to enter your nasal passages, which could cause serious and sometimes fatal infections.

3. Gargle With Salt Water

Gargling with salt water may be beneficial if you have a stuffy nose, as it can help a sore throat and improve post-nasal drip.

One study found that gargling within 48 hours after the start of your symptoms could reduce the length of sickness by as much as two days. The researchers also found that gargling reduced the use of medications, lowered the risk of household transmission of viruses, and lowered the viral load of an illness inside your body.

4. Limit Foods That Contribute to Congestion

Foods high in dairy, histamine, and refined sugar may contribute to increased mucus production and nasal congestion. One study found that people who used non-dairy products like soy milk reported fewer nasal symptoms than those who drank milk. The researchers speculate that the milk-mucus connection is possible but note that more research is needed.

Another study found that higher sugar consumption may be associated with increased inflammation and sinus issues, including congestion. It may be helpful to reduce your consumption of sweets and sugary foods when your nose is stuffy.

5. Elevate the Head

Congestion is often worse when you are lying down. Consider sleeping more upright, elevating your head with a wedge pillow, or using risers to lift the head of the bed.

This will allow the mucus in your sinuses to drain instead of pooling in your nasal cavity, worsening your congestion and disrupting your sleep.

6. Take Over-The-Counter Medications

Some over-the-counter (OTC) medications, such as decongestants, antihistamines, and nasal sprays, can help relieve a stuffy nose.

It's important to know what is causing your symptoms before reaching for an OTC remedy. Decongestants shrink and dry up nasal passages associated with a cold, while antihistamines address allergy symptoms.

You also can try a nasal spray, which reduces swelling in your nose and allows you to breathe easier. You should not use these sprays longer than three days unless your healthcare provider suggests it.

7. Create a Facial Steam

Try boiling a pot of water and pouring the water into a bowl. Once the steam is cool enough that it won't burn you, place a towel over your head and lean over the pan to inhale the steam. The steam should loosen your nasal passages.

You also can try soaking a washcloth in hot water, wringing it out, and placing it on your face to help loosen your nasal passages.

8. Consider Aromatherapy

According to the National Association for Holistic Aromatherapy, essential oils can address nasal congestion and promote sleep. During a facial massage, you can use essential oils to relieve inflammation, headaches, and sinus pressure. Some experts also suggest using aromatherapy steam inhalation or trying a diffuser to improve congestion.

There are several types of essential oils you can choose from, but the most common ones that help improve a stuffy nose include:

• Eucalyptus
• Tea tree
• Lemon
• Thyme

Make sure the oils you choose are safe for children and pets, though, as you do not want to diffuse an essential oil that is toxic to animals or little ones.

9. Give Nasal Strips a Try

Nasal strips, which you can purchase over the counter, can help you breathe more easily while you sleep. Research shows that these strips help address nasal congestion and improve sleep by opening the nasal passages. Follow the package instructions to ensure you're using them properly.

10. Apply a Menthol or Aromatic Rub

When feeling congested, many people reach for menthol rubs, like Vicks VapoRub. The cooling sensation that the vapor emits promotes a more restful sleep—even though the mixture is not a decongestant. This cooling effect makes it feel like you are breathing better and allows you to sleep faster and more easily.

These rubs often contain menthol, camphor, and eucalyptus oil, so you should avoid using them if you are allergic to any of these ingredients. You also should avoid using these products on kids younger than two years old without talking to a pediatrician first.

Additional Ways To Improve Sleep

Sleep quality can affect your health and well-being, especially when you're sick. Research has linked sleep to immune function—and losing sleep can lead to an increase in viral infections. For this reason, you should prioritize your sleep even when you're not sick.

Here are additional ways to get a better night's rest:

• Avoid alcohol and caffeine before bed
• Reduce screen time before you sleep by turning off phones, tablets, computers, and TVs at least an hour before bed
• Exercise earlier in the day
• Do something relaxing, such as taking a warm bath or reading a good book
• Keep your room cool and limit loud sounds

When to Contact a Healthcare Provider

While you can usually treat a stuffy nose at home, some symptoms warrant a call to a healthcare provider. You should see a provider if your stuffy nose is accompanied by symptoms like:

• Facial swelling
• Blurry vision
• Throat pain
• Yellow or green mucus
• Persistent cough
• Frequent headaches

These symptoms may be signs of a more serious illness and might require medical treatment.

A Quick Review

A stuffy nose can happen when you have a cold, the flu, allergies, or sinus infections. Having a stuffy nose can be uncomfortable and affect your sleep, but several strategies can help you snooze better.

Try running a humidifier, using a saline rinse, and elevating your head to get relief from a stuffed-up nose. You can usually treat a stuffy nose at home, but see a healthcare provider if your symptoms don't improve or begin to worsen.