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How You Should Sleep With a Stuffy Nose?

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There’s nothing worse than trying to fall asleep when your nose is blocked. Having a stuffy nose at night can make it hard to take deep breaths and find a comfortable sleeping position. And, your loud mouth breathing is probably keeping your sleeping partner awake too.

So, how do you sleep with a blocked nose? If you are experiencing congestion, here are a few things you can try to help you get a better night’s sleep.

Nasal Decongestants

nasal decongestants

Taking medication to reduce nasal congestion is the most straightforward option. Decongestants work by reducing the swelling of blood vessels in your nose to clear any blockages.

A bonus of nasal decongestants is that they often are combined with painkillers to reduce headaches caused by your congestion. Additionally, if you have a blocked nose at night, some decongestants are sold with sleeping aids to help your rest.

You can purchase them over the counter as both oral medication and nasal spray without a prescription. If you’re taking other medications, consult with a doctor to determine the best nasal decongestant for you.

Stuffy Nose Remedies Other Than Medicine

stuffy nose remedies

Instead of decongestants, there are a few home remedies you can try to clear a stuffy nose.

  • Elevate your head: When you lay down, it is harder for your nose to drain. This means if you are experiencing nasal congestion, the mucus pools in your head. Using a couple of pillows, or sleep on a recliner, to elevate your head above the rest of your body may help your sinuses drain better.
  • Humidifiers: If your nose is dry, it can be more sensitive to mucus. Using a humidifier to add moisture to the air can prevent a dry nose. They are also great if you are looking for a better way to sleep with a sore throat. Just be sure to clean them regularly to avoid bacteria growth.
  • Take a hot shower: If you don’t have a humidifier, a steamy shower can do the trick. Showering before bed can help loosen the mucus in your nose so that it drains before bed.
  • Saline rinse: If you’re wondering how to get rid of a stuffy nose fast without medicine, try flushing your nose with saline solution. The mix of salt and sterile water can reduce irritation and swelling in your nose, helping you sleep better. If the rinse does not contain medication, you can use it several times a night if you wake up feeling congested.
  • Nasal strips: While usually used to prevent snoring, nasal strips expand the nostrils, which may also help with breathing while congested.

How to Get Rid of a Stuffy Nose Before Bed With Lifestyle Changes

  • Stay hydrated: When mucus gets too thick, it can stick to your nose and cause you to become congested. Drinking plenty of water helps loosen this mucus and drain your sinuses.
  • Keep your pets out of your bedroom: The pet dander in the air may trigger an allergic response while you sleep, leading to a clogged nose.
  • Avoid caffeine and alcohol after 2 p.m.: This can negatively impact your sleep and ability to stay hydrated, especially if you’re already feeling sick.


It’s hard to get a good night’s sleep when your nose is stuffy. Fortunately, there are several remedies to minimize congestion and help you sleep better.

If you’re experiencing a clogged nose for a prolonged period, consult with a medical professional to ensure it’s not a more serious issue.

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