How to Sleep with Nasal Congestion

Getting sleep while congested is a pain and can be difficult at times. Whether it’s caused by allergies, a cold, or sinus issues, not being able to breathe easily can lead to a horrible night and leave you feeling groggy in the morning. If you’re struggling with nasal congestion and want to improve your sleep quality, here are some effective strategies to help you breathe easier and get the rest you need.

Elevate Your Head

If you want better sleep while nauseous, sleep with your head and chest elevated. In terms of congestion, sleeping with your head elevated can help promote drainage and reduce congestion too. Use an extra pillow or a wedge pillow to raise your upper body. This position can help prevent mucus buildup and make breathing easier during the night.

Use a Humidifier

Dry air can worsen nasal congestion, especially during colder months when heating systems dry out indoor air. Using a humidifier can add moisture to the air and make it easier to breathe. Aim for a humidity level of about 30-50%. Be sure to clean the humidifier regularly to prevent mold and bacteria growth. You may also want to use a face steamer or take a warm shower to help decongest you before bed.

Stay Hydrated

Staying hydrated is crucial for thinning mucus and promoting easier breathing. Drink plenty of water throughout the day, and consider herbal teas or broths. Avoid caffeinated beverages close to bedtime, as they are part of a food list that’s bad for sleep.

Try Saline Nasal Spray

Saline nasal sprays can help moisturize your nasal passages and reduce congestion. Use a saline spray before bed to help clear your nasal passages and improve airflow. We recommend the AYR Saline Mist it works wonders for dryness and crusting as well.

Experiment with Essential Oils

Certain essential oils can help open up nasal passages and provide relief from congestion. Peppermint and eucalyptus oils are popular choices. Consider using a diffuser to disperse these scents in your bedroom, or add a few drops to a warm bath before bed. Be cautious with essential oils if you have allergies or sensitivities.

Sleep on Your Side

If you typically sleep on your back, consider switching to your side. This position can help reduce pressure on your sinuses and may promote better drainage. You can also alternate sides to see which position feels most comfortable.

Over-the-Counter Remedies

If your congestion is severe, consider over-the-counter medications. Decongestants can provide temporary relief by reducing swelling in the nasal passages. However, use them sparingly and follow the instructions on the packaging. Consult your doctor if you have any concerns about using these medications.

Practice Relaxation Techniques

Stress and anxiety can worsen sleep issues. Incorporate relaxation techniques into your bedtime routine to help calm your mind and body. This can include keeping a dream journal, listening to ASMR for sleep, doing deep breathing exercises, or meditating. You can also do a mix of things. 

Avoid Allergens Before Bed

If allergies are contributing to your nasal congestion, take steps to minimize exposure before bedtime. Learn how often you should wash your sheets, use hot water, and try to buy allergen-friendly sheets (silk pillowcases and sheets are a great choice). Keep windows closed during high pollen seasons, and consider using air purifiers to filter allergens from the air.

Final Thoughts

Nasal congestion can significantly impact your ability to get a good night’s sleep, but there are numerous strategies to help you find relief. By doing simple things like elevating your head, using a humidifier, and managing other pre-existing health conditions you can create a more conducive sleep environment. Experiment with these tips to see what works best for you, and don’t hesitate to seek medical advice if your nasal congestion is persistent.