How to Sleep with a Blocked Nose: 28 Tips for Nasal Congestion

I remember the time grandma used to put a bowl of chopped onions on my bedside, claiming it would help ease my blocked nose! While this remedy may have functioned as a decongestant, I consistently disliked this malodorous solution whenever I experienced nasal congestion.

Years later, I am now well versed with several tried and tested remedies for a stuffy nose, and thankfully no more need to resort to that stinky solution anymore!

Research confirms that struggling to breathe can make sleep a battle, leaving you foggy-headed, short of breath, and aching all over. Daytime becomes a struggle to stay awake, thanks to a restless night spent battling congestion. 

Read on to learn 28 solutions that actually work by relieving nasal congestion, and helping you breathe and sleep comfortably.

Table of Contents:

Most Common Causes of Nasal Congestion

Nasal congestion, commonly known as a stuffy nose, can be caused by various factors that irritate or inflame the nasal tissues. Here’s a brief overview of the most common causes:

• Allergies: Triggered by allergens like pollen, mold, or pet dander, allergies cause the body to release histamines, leading to nasal inflammation.

• Sinusitis:Inflammation or infection of the sinus cavities can lead to congestion, often accompanied by facial pain and pressure.

• Deviated septum: A misalignment of the wall between the nasal passages can restrict airflow, making breathing difficult. Sleeping on the side opposite the deviation or with the head elevated can help improve breathing at night. Learn more on how to sleep with a deviated septum here. 

• Cold or Flu: Viral infections can cause the nasal membranes to swell and produce excess mucus, leading to a blocked nose. You can also have a sore throat along with a stuffy nose. Explore these tips on sleeping with a sore throat in another blog post.  

• Dry air: The air tends to be drier at night. Low humidity can dry out the nasal passages, causing irritation and congestion.

• Dust mites: These microscopic creatures can cause allergic reactions, resulting in congestion and other allergy symptoms.

• Pet dander: Proteins found in the skin flakes, urine, and saliva of pets can trigger allergic reactions and nasal congestion.

• Smoke exposure: Inhaling smoke can irritate the mucous membranes of the nose, leading to swelling and congestion.

• Hormonal changes: Fluctuations in hormones, such as during pregnancy, can lead to increased blood flow and nasal congestion.

• Medication side effects: Certain medications, like those for high blood pressure or erectile dysfunction, can cause nasal congestion as a side effect.

Is it Dangerous to Sleep with a Blocked Nose?

No, sleeping with a blocked nose is generally not considered dangerous. While it can disrupt your sleep and feel uncomfortable, it doesn’t pose a serious health risk for most people. However, a stuffy nose can aggravate conditions like sleep apnea or contribute to poor sleep quality, which can affect overall health. 

If nasal congestion is persistent or accompanied by other symptoms, it’s advisable to consult a healthcare provider. Simple remedies like elevating the head or using a humidifier can alleviate discomfort and improve breathing during sleep.

1. Learn How to Sleep on Your Side

When you lie on your side, especially the one opposite to the congested nostril, gravity helps to drain the mucus from the nasal passages. This drainage can alleviate the blockage and make breathing easier. Here are some methods to help you sleep comfortably on your side:

1. Choose the Right Pillow: A firm pillow that keeps your neck aligned with your spine prevents neck and upper back pain. For broader shoulders, a thicker pillow is needed to fill the gap between your neck and the mattress. Read our Derila pillow review for details on why it is a worthwhile choice for a side sleeping position.

2. Knee Support: Placing a thin pillow between your knees aligns your hips, knees, and spine, reducing the chance of pain. Adjust the pillow’s thickness if you still feel pressure.

3. Avoid the Fetal Position: While initially comfortable, pulling your knees toward your chest can lead to lower back pain due to a curved spine. Keep your legs straight or slightly bent.

4. Hug a Pillow: If you have shoulder pain, hugging a pillow opens up your chest cavity and prevents your shoulders from pushing inward, which can cause discomfort.

5. Arm Positioning: Keep your bottom arm at a 90-degree angle to your side to avoid neck and shoulder pain. Don’t place it under your head as a pillow.

2. Apply Nasal Strips

The anti-snoring nasal strips are a simple, drug-free solution to improve airflow through your nose, which can reduce snoring. They work by physically opening your nostrils, making breathing easier during sleep. To use, place the strip across the bridge of your nose before bed, ensuring the skin is clean and dry for better adhesion. 

3. Elevate Your Head

Using a pillow with the right pillow dimensions can help reduce nasal congestion. A standard pillow size is about 20 x 26 inches, which can be stacked or combined with a wedge pillow to keep your head elevated. This position helps to reduce the swelling of the nasal passages, allowing for clearer breathing pathways during sleep.

4. Use a Wedge or Cervical Memory Foam Pillow

For those with a stuffy nose, a wedge pillow can help facilitate easier breathing by elevating the head and upper body. This position aids in reducing nasal congestion by minimizing the pooling of mucus in the sinuses. A cervical memory foam pillow, on the other hand, supports the natural curve of your neck and promotes proper spinal alignment, which can also contribute to clearer airways.

When searching for the best pillows for sleep apnea sufferers, consider options that ensure comfort and uninterrupted sleep. Derila Cervical Memory Foam Pillow has an adjustable design which can be particularly beneficial when dealing with a stuffy nose. Choosing the right pillow can significantly improve sleep quality and comfort for those with nasal congestion. 

5. Apply a Warm Compress

A warm compress can help cure nasal congestion by warming the nasal passages and loosening mucus. To apply, soak a towel in warm water, wring out the excess, and place it over your nose and forehead. The heat from the compress can reduce inflammation and open nasal passages, making it easier to breathe.

6. Turn on a Humidifier

Using a humidifier can really make a difference when dealing with nasal congestion. It adds moisture to the air, which helps soothe dry nasal passages and makes the mucus thinner. This makes it easier to breathe and sleep more comfortably. 

An optimal humidity for sleep is between 30-50%. This range is ideal for sleeping and can also help prevent the growth of allergens like mold and dust mites. So, getting the humidity right is key for better sleep and overall health.

7. Operate an Air Purifier

Air purifiers can significantly improve air quality by filtering out allergens, dust, and other irritants that contribute to nasal congestion. They work by drawing in air and passing it through filters, removing particles that can exacerbate allergies and congestion. This can lead to clearer nasal passages and improved breathing, especially during sleep.

8. Remove Bedroom Allergens

If you’re struggling with nasal congestion, eliminating allergens from your bedroom is essential for better sleep. Start by vacuuming floors and dusting surfaces regularly. Clean curtains, bedding, and upholstery to reduce dust mites and pollen. Wash your sheets in hot water weekly to effectively kill dust mites. 

Consider using allergen-proof covers for pillows and mattresses. These steps significantly decrease allergens, promoting a cleaner breathing environment that can alleviate nasal congestion and help you sleep more comfortably.

9. Replace Air Filters

To help ease nasal congestion and boost your sleep quality, it’s important to regularly change your air filters. Aim to replace the air filters in your bedroom every three months. This helps trap more allergens, dust, and pollutants effectively.

Keeping a clean filter ensures better air circulation, stopping harmful particles from circulating and making your nasal congestion worse. If you neglect to change the filter, it can compromise the indoor air quality, making allergies worse and making it harder for you to breathe freely while you sleep.

10. Choose Hypoallergenic Bedding

Selecting hypoallergenic bedding is a proactive step to combat nasal congestion and improve sleep. Opt for materials like silk, bamboo, and high-quality cotton, which resist the accumulation of dust mites and allergens. These breathable fabrics are gentle on the skin, reducing the risk of skin irritations and respiratory issues. 

Hypoallergenic bedding creates a healthier sleep environment by minimizing allergen exposure, helping to ease a stuffy nose and enhance overall sleep quality.

11. Open a Window

For those experiencing nasal congestion, improving ventilation by simply opening a window can make a significant difference. Fresh air circulation helps to flush out allergens and maintain a cleaner breathing environment. Even a brief period of daily ventilation can noticeably improve indoor air quality. 

This simple practice also regulates humidity levels, inhibiting mold and mildew growth, which can exacerbate nasal congestion and respiratory discomfort.

12. Cool Down the Bedroom

Maintaining a cool bedroom temperature is beneficial for alleviating nasal congestion and promoting better sleep. Dust mites thrive in warm, humid conditions, so setting your thermostat between 60 and 67 degrees Fahrenheit can inhibit their growth. 

A cooler bedroom temperature encourages more restful sleep and reduces allergen levels. Keeping the bedroom cool and dry is an effective strategy for managing nasal congestion and enhancing overall sleep quality.

13. Natural Nasal Decongestant: Take a Hot Shower

One of the simplest techniques to relieve sinuses is taking a hot shower. The steam from the shower helps to open up nasal passages and reduce congestion. Spend a few extra minutes in the shower, allowing the warm steam to work its magic. The heat and moisture help to loosen mucus and make breathing easier. 

This natural approach can provide quick relief from sinus pressure, congestion, and runny nose, making it easier to breathe and sleep more comfortably.

14. Drink Plenty of Fluids

Staying hydrated is one of the most effective techniques to relieve sinuses and alleviate nasal congestion. Drink plenty of water throughout the day to thin mucus and keep your nasal passages moist. Herbal teas and clear broths can also provide relief. 

Avoiding caffeine and alcohol, which can dehydrate you, will help keep your mucous membranes moist and reduce sinus pressure, making breathing easier and promoting better overall health.

15. Perform Breathing Exercises

Breathing exercises help relieve sinuses and improve respiratory function. Practicing deep breathing exercises can help to open up blocked nasal passages and reduce congestion. Try inhaling deeply through your nose and exhaling through your mouth several times a day. 

These simple techniques to relieve sinuses can improve airflow, making it easier to breathe and enhancing your overall sense of well-being.

16. Practice Acupressure for a Stuffy Nose

Acupressure is a non-invasive technique to relieve sinuses and alleviate nasal congestion. Apply gentle pressure to specific points on your face and around your nostrils using your fingertips. Focus on these pressure points for a few minutes to stimulate blood flow and open up blocked nasal passages. 

This technique can provide immediate relief from sinus pressure and congestion, making it easier to breathe and promoting better sleep.

17. Engage in Yoga or Relaxation

Yoga and relaxation techniques, including facial yoga, can be effective methods to relieve sinuses and ease nasal congestion. Certain yoga poses and facial yoga exercises can help to open up blocked nasal passages and reduce sinus pressure. 

Incorporate deep breathing and relaxation exercises into your yoga routine to enhance respiratory function and improve airflow. These techniques promote a sense of calm and well-being, making it easier to breathe and aiding in better sleep quality.

18. Consume Some Spicy Food

Believe it or not, consuming spicy food can be a surprising technique to relieve sinuses and clear congestion. Spicy foods like chili peppers contain capsaicin, which can help to open up nasal passages and reduce sinus pressure. Add some spicy dishes to your meals, and you may notice an immediate improvement in your ability to breathe more freely. 

Remember to start with a milder spice level if you’re not used to it, and gradually increase as tolerated. This flavorful approach can provide quick relief from nasal congestion and enhance your overall comfort.

19. Skip Alcohol and Caffeine

When dealing with sinus issues, it’s best to skip alcohol and caffeine. Both substances can lead to dehydration and exacerbate nasal congestion. Alcohol and caffeine can also interfere with sleep quality, making it more difficult to get a restful night’s sleep. 

Opt for water, herbal teas, or clear broths instead to stay hydrated and help thin mucus. Avoiding alcohol and caffeine is a simple yet effective technique to relieve sinuses and promote better overall health.

20. Avoid Big Meals Pre-Sleep

Eating large meals right before bedtime can aggravate sinus issues and disrupt sleep. A full stomach puts pressure on the diaphragm, making it harder to breathe and exacerbating congestion. Instead, opt for lighter meals and finish eating at least two to three hours before going to bed. 

This approach allows your body to digest food properly and reduces the risk of acid reflux, which can further irritate nasal passages. Avoiding big meals before sleep is a practical technique to relieve sinuses and improve sleep quality.

21. Forego Dairy Products Before Bed

Dairy products can contribute to increased mucus production, making nasal congestion and sinus pressure worse. To alleviate these symptoms, it’s advisable to forego dairy products before bedtime. Choose dairy-free alternatives like almond milk or oat milk as a part of your evening routine. 

This simple adjustment can reduce mucus buildup and make breathing easier, contributing to a more restful and comfortable night’s sleep.

22. Use a Saline Decongestant Spray

A saline decongestant spray is a gentle and effective technique to relieve sinuses and alleviate nasal congestion. Saline sprays moisturize nasal passages, and thin mucus, and help clear out irritants and allergens. Use the spray as directed, typically a couple of times daily, to maintain clear nasal passages. 

This non-medicated approach is safe for regular use and can provide immediate relief from sinus pressure and congestion, making it easier to breathe and enhancing overall comfort.

23. Rub in Mentholated Ointment or Nasal Spray

Applying a mentholated ointment or nasal spray is a soothing technique to relieve sinuses and clear a stuffy nose. The cooling sensation of menthol helps to open up blocked nasal passages and reduce sinus pressure.

Gently rub the ointment around your nostrils or use the nasal spray as directed for quick relief. This refreshing approach can help ease a stuffy nose, making it easier to breathe, and provide a soothing sensation that promotes better sleep.

24. Diffuse Essential Oils

Diffusing essential oils is a pleasant technique to relieve sinuses and create a calming atmosphere in your bedroom. Eucalyptus, peppermint, and lavender oils are particularly beneficial for opening up a stuffy nose and promoting relaxation.

Add a few drops of your chosen oil to a diffuser and let it run in your bedroom for 30 minutes before bedtime. The aromatic vapors help to open up blocked nasal passages and ease sinus pressure, making it easier to breathe and enhancing your overall sleep experience.

25. Gargle with Salt Water

Gargling with salt water is a simple yet effective technique to relieve sinuses and soothe a sore throat. Mix a teaspoon of salt in a glass of warm water and gargle the solution for 30 seconds, then spit it out. 

Salt water helps to reduce inflammation and clear out irritants and allergens from the throat and nasal passages. This natural remedy can provide immediate relief from sinus pressure and congestion, making it easier to breathe and promoting better sleep.

26. Keep Pets Out of the Bedroom

As much as you love your furry friends, keeping pets out of the bedroom is a practical technique to relieve sinuses and improve sleep quality. Pet dander and fur can worsen allergies and a stuffy nose, making it difficult to breathe and disrupting sleep.

Create a pet-free zone in your bedroom to reduce allergen exposure and enhance your ability to breathe more freely throughout the night. This simple adjustment can significantly alleviate sinus symptoms and contribute to better overall health.

27. Maintain a Healthy Sleep Hygiene

Maintaining healthy sleep hygiene is essential for alleviating sinus issues and promoting better sleep. Establish a regular sleep schedule and stick to it, even on weekends, to regulate your body’s internal clock and improve sleep quality. Additionally, washing a pillow regularly helps to eliminate dust mites and allergens that can aggravate nasal congestion. 

Use hypoallergenic pillowcases and bedding to minimize allergen exposure and enhance your ability to breathe more freely. Adopting these practices is a comprehensive technique to relieve sinuses and improve overall sleep health.

28. Wear Loose Pajamas

Choosing to wear loose pajamas is a comfortable technique to relieve sinuses and promote better sleep. Tight-fitting clothing can restrict airflow and aggravate a stuffy nose, making it difficult to breathe comfortably throughout the night.

Opt for loose-fitting, breathable fabrics like cotton or bamboo to allow for unrestricted breathing and enhance overall comfort. This simple adjustment can significantly alleviate sinus symptoms and contribute to a more restful and rejuvenating sleep experience.

When to Seek Doctor’s Advice about the Stuffy Nose?

Sometimes, a blocked nose signals more than just a common cold. You should seek a doctor’s advice for a stuffy nose if:

• The congestion lasts more than 10 days.

• It is accompanied by a high fever (over 101°F).

• You experience yellow or green nasal discharge, especially with sinus pain or fever.

• There is blood in the nasal discharge or a persistent clear discharge after a head injury.

These symptoms could indicate a more serious condition, such as a sinus infection or other underlying health issues. A healthcare provider can offer a proper diagnosis and treatment plan. If you have chronic nasal congestion, consulting an ENT specialist may be beneficial to explore treatment options and relief.

Breathe Easy, Sleep Well! 

Getting a good night’s sleep doesn’t have to be a struggle, even with nighttime nose congestion. By trying out some of these natural remedies and making simple changes to your daily routine, you can clear up sinus issues and enjoy better sleep. 

Whether using saline sprays, diffusing essential oils, or keeping your bedroom pet-free, there are plenty of ways to ease nasal congestion and breathe more easily. If you’ve tried these methods and still find no relief, don’t hesitate to see a doctor for a more targeted treatment plan.