8 Tips to Sleep With a Blocked Nose

A blocked nose can be very annoying – it also makes it harder to breathe easily and affects our sleep quality. Dr Dan Joshua shares his advice on what works to relieve one.

Nasal congestion can easily get in the way of a restful evening whether it’s caused by allergies, the common cold, or various other infections. And because proper sleep is vital to recovery, struggling to kip down at night can keep you feeling sick for longer.

Don’t worry though – relief and sleep are possible even with nasal congestion. Here’s a comprehensive guide on how to sleep with a blocked nose.

What Causes Nasal Congestion?

A lot of people tend to think that nasal congestion is caused by an overproduction of mucus. While that might be true to some extent, it’s not the main culprit. That congested, heavy-headed feeling you get when you’re sick or fighting against allergies is the result of inflammation.

Anything that irritates your nasal passages will cause inflammation, including but not limited to:

• Viral and bacteria infections
• Allergies
• Air quality
• Hormonal changes
• Certain types of food (especially spicy food)
• Medication

When the nasal tissues are irritated and inflamed, drainage systems that lead mucus out of your nose become narrower. As a result, mucus builds up in the cavities of your sinuses. This doesn’t only obstruct breathing but also causes an increase of pressure which results in headaches.

If your body is dealing with infections and allergies, it also produces more mucus to defend against foreign invaders. And since the passages are narrow and blocked, the excess mucus has nowhere to go leaving it all backed up in your nasal passages.

Generally, nasal congestion is only the symptom of an illness or condition. So the best way to treat congestion would be to resolve its underlying cause. However, there are steps and remedies you can try to achieve symptomatic relief.

How to Sleep with a Blocked Nose – 8 Effective Tips

According to the NHS, nasal congestion can last for up to 3 weeks, however, certain treatments can speed up the recovery process. That means you may have to adapt a few changes to sleep better while your nose is out of order.

Although you might feel like a good night’s rest is unattainable when you’ve got nasal congestion, there are some things you can do and products you can use to ease yourself into a restful evening.

Try these tips to support satisfying sleep and to combat the discomfort of nasal congestion while you wait for its symptoms to die down.

1. Get Into the Right Position

Certain sleeping positions can exacerbate the symptoms of nasal congestion. Studies have found that sleeping flat on your back can increase nasal resistance, making your nose feel more blocked and your head heavier the longer you lie down.

The reason for this is plain and simple – gravity. With your head aligned with the rest of your body, gravity impedes the flow of blood and mucus down and out of your sinuses. With an elevated head, mucus and blood more readily flow away and down into the rest of the body, relieving some pressure and congestion.

So what’s the best position for sleeping with a clogged nose? The simple answer is to prop your upper back and head up against a few pillows. Reclining in a chair or bed can facilitate more effective mucus drainage and blood flow to keep the discomfort of congestion at bay.

 

2. Adjust Air Quality

Especially with people dealing with an allergic reaction, air quality plays a key role in relieving nasal congestion. Cold air in particular can cause an acute response as it dries the airways, causing irritation, mucus production, and congestion.

If you dial down your central heating in the colder months, the chilling nighttime temperature could also work against your blocked nose. Cold air tends to be dry, and according to studies, low humidity can cause nasal irritation and inflammation, further exacerbating that congested, heavy feeling.

Consider adjusting your heater to keep your indoor climate at just about 25° to 26°C to keep nasal congestion at bay. If the air stays dry even after turning up your central heater, consider setting up a humidifier to moisten your ambient air.

 

3. Ditch the Nightcap

If a glass of wine before bed makes up a part of your nighttime routine, you might have to ditch the habit for now. According to numerous studies, alcohol actually increases nasal resistance. This is mainly because of the high levels of histamine found in certain drinks like beer and wine.

It’s also important to point out that alcohol causes and exacerbates dehydration. With your body running low on fluids, various parts and physiological activities adjust. This includes your sinuses which thicken and thus worsen congestion and pressure.

Avoid the nightcap whenever you’re feeling under the weather. Instead, drink a glass of lukewarm water right before bed. This should keep your system properly hydrated through the night.

 

4. Sleep in a Clean Space

Dirt, dust, and dander all work against you when you’re struggling with a blocked nose, regardless of whether it’s caused by allergies or an infection. Particles floating around in your room’s air can easily pass into the nose, further irritating already inflamed sinuses and passageways.

For people with allergies, the constant brushing of foreign objects against sensitive hairs in the nasal cavities can also cause incessant sneezing. So it’s important to make sure your space is clean before you hit the hay.

Hoover your space during the morning and change your bed sheets if you haven’t already. You might also want to keep your bedroom a pet-free zone for the duration of your nasal congestion episode. And as previously suggested, running a humidifier can help moisten the air and weigh down floating dust and dirt particles so they don’t float into your nostrils.

 

5. Take an Antihistamine

Anyone who has ever tried to figure out how to sleep with a blocked nose knows that antihistamines can work wonders to provide temporary relief. When your body is faced with an allergen, it produces histamine in an attempt to combat the perceived threat. The only problem is that most of the time, allergens aren’t exactly dangerous.

Things like pollen, pet dander, and dust all fall under the category of allergens. In certain people, increased sensitivity to these particles can cause a sudden surge of histamine, which causes inflammation to protect the body from the pseudo-danger.

Antihistamines are affordable and accessible, typically sold as GSL medicines. Taking a dose before bed can help rapidly reduce the allergic response and clear your sinuses so you can sleep without the breathing problems.

 

6. Try a Sleep Aid

One of the reasons why it’s so hard to sleep when you’re sick and suffering from a blocked nose is all of the stress that the situation can cause. With the burden of sickness weighing heavily on both your mind and body, you might find yourself more irritable, moody, and agitated.

Combined with your blocked nose, these unpleasant feelings can make falling asleep all the more difficult. That’s why experts recommend taking a sleep aid to calm your mind and soothe your body into a more relaxed state that facilitates sleep.

Check the market for sleep aids, and you’ll find that there are more than a handful to choose from. Your best bet would be to opt for natural products like tasty sleep gummies which contain plant-based active ingredients that reduce the risk of side effects.

Domo Gummies in particular use Griffonia Seed Extract which is a popular plant-derived substance that works to combat insomnia and stress. It also incorporates Passiflora Extract – another plant-based substance that shows positive effects as a sleep inducer.

 

7. Use a Nasal Inhaler

There are an infinite number of natural remedies that claim to stop nasal congestion in an instant. But very few are as effective at immediate relief when compared to a nasal inhaler stick. These products typically use a blend of essential oils, using peppermint or mint as the centerpiece of its formulation.

Studies have shown that menthol – a component in certain natural oils and derivatives like mint – directly affects mucous receptors in the nose, reducing the production of mucus. Other publications suggest that menthol may fight bacteria and reduce inflammation, both of which play a role in nasal congestion.

The only problem with this remedy is that its results are as short lived as they are quick to take effect. So if breathing in an inhaler stick every 10 minutes doesn’t sound like a smart way to sleep, you can try a balm or a rub that you can apply right under your nostrils for continuous relief.

 

8. Drink Warm Tea

Lots of different plants and plant-based products have been found to effectively relieve a blocked nose. Some of them include ginger, turmeric, liquorice, eucalyptus, peppermint, and chamomile. These soothing teas have a certain spice to them that works just like menthol.

But it’s not all anecdotal. While a large population of natural wellness experts will tell you that warm tea works, their claims are also heavily backed by research. These herbs are also widely accepted as natural remedies for mild to moderate infections and their symptoms, even earning recommendation from licensed medical professionals.

Before bed, consider taking a cup of warm tea using any combination of the herbs listed above. Even better, you can take your tea with some sleep gummies to double down on the calming effects and induce more restful sleep.

The Importance of Sleep When Battling Infection

Most people tend to suffer through sleeplessness when they’re feeling unwell. But the longer you go without proper sleep, the longer you’ll feel sick. Research asserts that sleep is a core ingredient to faster recovery.

That’s because when you sleep, your body repairs damaged cells. Essentially, the process of physical recovery reaches its peak when you lie down, close your eyes, and nod off. Studies have also proven that sleep improves the immune response, giving your body a better chance to fight off infection.

Unfortunately, being sick in the first place can impair your sleep process. Time and time again, studies have shown that being sick can reduce the quality of your sleep. This leads to a vicious cycle of sleeplessness and unresolved infections.

Interestingly, sleep does more than just fight off an active infection. Several publications have revealed that sleep can help prevent a possible infection or sickness. This is because during sleep, your body produces more infection-fighting antibodies. So when you get proper nighttime rest, you can expect a stronger immune response.

For this reason, it’s important to take any steps that can improve your sleep – whether you’re sick or not. Proper diet, regular exercise, an effective nighttime routine, and a sleep aid like Domo Sleep Gummies can help you establish a no-fail sleep process that lets you get maximum rest every night.

Is It Time to Call a Doctor?

So, you’ve tried all the remedies and you’ve wrestled your way through three weeks of nasal congestion. The only problem is that things don’t seem to be getting any better. Even more alarming, they seem to be getting worse.

If you notice any of the following problems or changes arise as you struggle with a blocked nose, you might have to consider seeking the help of a medical professional:

• Fever
• Sore throat
• Yellow to green coloured phlegm
• Excessive sinus pain
• Bloody nasal discharge
• Loss of appetite
• Significant difficulty breathing
• General malaise

Don’t hesitate to call your doctor if and when these other symptoms start to emerge. Keep in mind that you don’t have to wait before you seek medical assistance. If you notice your congestion has gotten worse and you’ve developed other signs of serious illness, give your doctor a call.

Sleep is On the Way

Nasal congestion might seem like the ultimate obstruction to proper sleep. But before you resign yourself to a restless evening, you might want to try these tips on how to sleep with a blocked nose. Offering to relieve congestion even just for a night, these smart home remedies can help you attain satisfying slumber.

And for all of your sleep support needs, there’s Domo Sleep Gummies. Packed with rich plant-derived ingredients, this all-natural calming remedy can soothe your system to pave the way for a good night’s kip whether or not you’re struggling with nasal congestion.