25 Tips for Pain and Congestion

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You may be able to unclog your nose at night with home remedies like using a humidifier and over-the-counter treatment.

A stuffy nose can keep you up at night, but it doesn’t have to. Read on to learn what you can do during the day, in the evening, and at bedtime to soothe your symptoms so that you can get the sleep your body needs to recover.

Taking steps to improve your nasal symptoms is crucial. Some of these tips can be used any time, including before bed. It’s up to you to decide which techniques and remedies best fit your needs.

1. Resist the urge to blow your nose

It’s normal to reach for the tissues when you have a stuffy nose. But blowing your nose isn’t actually recommended. Why?

Research has shown that it generates excess pressure in the nasal cavities that could cause fluid from your nose to go into your sinuses.

Instead of blowing, use a tissue to dab at a runny nose. If you absolutely must blow your nose, opt for one nostril at a time and blow gently.

2. Use acupressure

Acupressure involves using your hands to activate certain pressure points. Although acupressure won’t cure your cold, it may help to relieve sinus pressure.

To target pressure in your sinuses, use your left and right index fingers to press on the base of either side of your nose. Hold for about three minutes.

For sinus headaches, press your fingers into the innermost corner of either eyebrow for three minutes.

3. Stay hydrated

When mucus is too thick, it can stick in your nose, aggravating congestion. Drinking enough fluids loosens mucus, which helps drain your sinuses.

If you have a cold, you should aim for a minimum daily fluid intake of around 11.5 cups (for women) to 15.5 cups (for men). You may need to drink more if you’re experiencing fever, vomiting, or diarrhea.

4. Eat something spicy

Capsaicin is a chemical compound found in chili peppers. It has a thinning effect on mucus. Foods containing capsaicin might offer mild, temporary relief of nasal congestion. However, capsaicin also stimulates mucus secretion, which could make your nose runnier.

Hot sauces, curries, and salsas typically contain capsaicin. You should avoid spicy food if you already have an upset stomach.

5. Take a decongestant

Decongestants are a type of medication. They relieve congestion by reducing swelling in the blood vessels in the nose.

Decongestants are sold over the counter as nasal sprays and oral medications. You don’t need a prescription to buy them, although you might want to consult a pharmacist or doctor if you have another medical condition or are taking other medications.

Decongestants are often combined with painkillers (analgesics) and antihistamines for maximum effect. Some daytime varieties include caffeine and may keep you awake.

6. Take a NSAID

Nonsteroidal anti-inflammatory drugs (NSAIDs) relieve inflammation and pain.

There is no evidence that NSAIDs can effectively treat cough symptoms related to a runny nose. However, studies have shown that NSAIDs may be effective in treating other cold symptoms, such as:

• sneezing
• headaches
• ear pain
• joint and muscle pain
• fever

Some NSAIDs are available without a prescription. Common types include ibuprofen (Motrin, Advil), naproxen (Aleve), and aspirin. Stomach acid pain is a common side effect.

7. Use menthol lozenges

When triggered, menthol receptors in the nose create the sensation that air is passing through. Though menthol doesn’t actually relieve nasal congestion, it can make breathing feeleasier.

Menthol may help with other cold symptoms, such as a cough or sore throat. Menthol lozenges are available over the counter and have few side effects.

8. Say no to alcohol — especially after 2 p.m.

If you already have a stuffy nose, drinking can make it worse. For approximately 3.4 percent of people, consuming alcohol triggers upper respiratory symptoms such as sneezing and a blocked or runny nose.

Alcohol is a diuretic, which means it increases urine production. When you drink, it’s more difficult to stay hydrated. When you’re dehydrated, your mucus is thicker and can’t drain as easily.

Alcohol can also have a negative impact on sleep. If you’re sick, it’s best to avoid alcohol altogether.

9. Avoid caffeine after 2 p.m.

Caffeine is a stimulant found in tea, coffee, and soda. It can give you an energy boost when you’re feeling under the weather, but it may have a mild diuretic effect.

So, if you’re having difficulty staying hydrated with fluid, you don’t want to risk anything that could add to the potential of becoming dehydrated and forming thick mucus.

Caffeine and sleep don’t mix, either. According to a study in the Journal of Clinical Sleep Medicine, having caffeine up to six hours before bed can result in disruptive sleep.

10. Keep pets out of the bedroom

As sweet and loving as they may be, your pets may have a negative effect on the air quality in your bedroom. Cat and dog dander are common allergens that can trigger allergy symptoms, including congestion.

While it may take effort to keep your pets out of your room, it can help you breathe easier at night.

These time-tested remedies can help you relieve congestion and wind down for the night.

11. Eat chicken noodle soup

Your grandmother’s cold remedy might have something to it. Research suggests that chicken soup may have medicinal benefits, including a mild anti-inflammatory effect.

While the results aren’t conclusive, chicken soup doescontain important nutrients and improves hydration. In other words, having a bowl of chicken soup in the evening can’t hurt.

12. Drink hot tea

Tea has antiviral, anti-inflammatory, and antioxidant properties. While there isn’t any evidence that tea clears up nasal stuffiness, research has shown that hot drinks can improve how people feel about their cold symptoms.

Adding honey or lemon to your tea may provide additional relief. Honey may soothe a cough, while lemon may help fight infections. In the evening, opt for a caffeine-free tea.

13. Gargle with salt water

Doctors recommend gargling with salt water to relieve throat pain. Although it’s not a cure, it can help flush out a virus.

Saltwater gargling is inexpensive and easy to do. Simply mix 1/4 to 1/2 teaspoon of salt in an 8-ounce glass of warm water and gargle as needed.

14. Try a facial steam

Steam loosens the mucus in your nasal passages, improving congestion. The easiest way to make your own facial steam is to run hot water in your kitchen or bathroom.

To do this, fill your sink with warm water. Place a towel over your head (to trap the vapor) and lean over the sink. As the steam builds, inhale deeply. Take care not to scald your face on the water or steam.

15. Or take a hot shower

Hot showers may also provide temporary relief from congestion by thinning out mucus. Turn your shower to a hot — but still comfortable — temperature.

Make sure to close the door to your bathroom so steam can gather. Once steam has collected, take a few deep breaths to clear up your sinuses.

16. Use a saline rinse

There is evidence that saline (saltwater) rinses, sometimes known as nasal irrigation, can improve congestion and related symptoms.

A neti pot is a small container used with a saltwater solution to rinse mucus from the nose and sinuses. Other saline rinses use bulb syringes, squeeze bottles, or battery-operated devices that pulse water through the nose.

Buy a neti pot now.

When doing a saline rinse, it’s important to only use distilled water. You can also boil water and allow it to cool to room temperature. Always follow the instructions provided.

17. Use a corticosteroid nasal spray

Corticosteroids are a type of drug that reduces inflammation. Corticosteroid nasal sprays (also called intranasal corticosteroid sprays) are used to treat inflammation-related congestion, runny nose, and sneezing.

They’re among some of the most effective medications for nasal symptoms, with mild side effects that can include dryness and nosebleeds. They’re available over the counter.

Before bed, take steps to promote relaxation and make your sleeping environment more comfortable. Medication, nasal strips, and chest rubs can help with your symptoms.

18. Take an antihistamine

Histamine is a hormone that plays a critical role in allergic reactions. Antihistamines block the effects of histamine, offering relief from sneezing, congestion, and other allergy symptoms.

Most drug stores sell antihistamines. Drowsiness is a common side effect of certain types of antihistamines, so these are best taken before rest times. If you’re concerned about side effects, speak to your pharmacist.

19. Diffuse an essential oil in your bedroom

Essential oils might help improve sinus congestion, but there aren’t enough reliable studies to know for sure.

A review found that tea tree oil has anti-inflammatory and antimicrobial properties, which suggests it might help with nasal congestion.

Another study investigated the effects of a primary component in eucalyptus oil, called “1,8-cineole.” Taking cineole in capsule form was found to improve sinus symptoms.

Peppermint oil contains menthol, which can make you feel like it’s easier to breathe.

You can use a diffuser to disperse essential oils in your bedroom.

20. Use a humidifier in your bedroom

Humidifiers add moisture (and some also add heat) to the air. Although they haven’t shown consistent benefits in treating cold symptoms, they can make it feel easier to breathe.

Dry air can irritate the throat and nasal passages. If the air in your bedroom is too dry, a humidifier can help. You’ll need to clean it regularly to avoid bacteria and mold growth.

21. Keep your bedroom cool and dark

When you’re sick, small things can keep you from getting much-needed sleep. For example, you might feel more sensitive to fluctuations in light or temperature.

Keep the temperature in your bedroom cool and opt for light covers. Use blackout curtains to ensure outside light doesn’t affect your sleep.

22. Apply a nasal strip

Nasal strips help to open the nasal passages to improve breathing. They may also improve breathing when the nose is blocked due to congestion.

You can buy nasal strips at most pharmacies. Follow the instructions on the package to apply the nasal strip to your nose at bedtime.

23. Apply an essential oil chest rub

Essential oils are thought to help improve cold symptoms and promote sleep. Although there isn’t much research on their effectiveness, they’re generally safe.

You can use essential oils to make your own chest rub. Eucalyptus, peppermint, and tea tree oil are a few examples of essential oils believed to have cold-fighting properties. Make sure you dilute your essential oil mix with a carrier oil to prevent skin irritation.

24. Apply a menthol chest rub

Over-the-counter chest or vapor rubs are applied to the neck and chest. They often contain menthol, camphor, and/or eucalyptus oil. Chest rubs don’t cure nasal symptoms, but they can improve your sleep.

25. Prop up your head so you remain elevated

Sleeping with your head elevated can help drain mucus and relieve sinus pressure. Lay on your back and use an extra pillow to prop up your head.

Want suggestions? Browse our market, filled with editor-trusted and expert-verified pillow recommendations.

A stuffy nose typically isn’t cause for alarm. It’s usually caused by seasonal allergies or temporary bouts of the common cold, flu, and sinusitis.

Although most people can treat a stuffy nose at home, certain groups should see their doctor for diagnosis. This includes:

• infants
• adults age 65 and older
• people who have a compromised immune system

Even if you’re not in one of these groups, you should see your doctor if your symptoms last for more than a week or get progressively worse.

You should also see your doctor if you experience:

• difficulty breathing
• a high fever
• yellow or green nasal discharge with sinus pain or fever
• bloody or pus-like nasal discharge

How to sleep with a stuffy nose: Tips and home remedies

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Medical News Today only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Allergies, colds, the flu, and other common causes of a stuffy nose can make sleeping difficult. However, elevating the head, using a humidifier, and over the counter remedies may help.

A person might wake dozens of times feeling as though they cannot breathe, or they might struggle to fall asleep amid the pressure of congestion.

Sleep is vital for healing infections. A 2015 study even found that better sleep may reduce the risk of getting a cold in the first place.

Several strategies can prevent a stuffy nose from ruining a good night’s sleep. To get the most relief, people can try several strategies at once. The sections below discuss these strategies in more detail.

Share on PinterestElevating the head with a few pillows may help relieve a stuffy nose while sleeping.

Congestion tends to be worse at night because it is harder for the nose and sinuses to drain.

This means that mucus pools in the head, making it harder to breathe and potentially causing a sinus headache in the morning.

Try elevating the head on a few pillows to help the sinuses drain more easily.

Some people also find relief by sleeping on a recliner or couch.

A dry nose can feel sore and more sensitive to mucus. Humidifiers moisturize the air, preventing excessive dryness and reducing the pain of breathing while congested.

Some people like to add essential oils, such as peppermint or eucalyptus, to the humidifier.

It is important to clean humidifiers regularly, as moisture can promote the growth of bacteria and fungi. It is best to read the machine’s instructions on cleaning and disinfecting it.

Congestion is not the only thing that makes it harder to sleep with a cold. For many people, getting up for water or tissues can interrupt sleep all night.

Keeping a box of tissues, a wastebasket, and a bottle of water by the bed can make nightly interruptions shorter and more comfortable.

Having a stuffy nose can cause people to breathe through the mouth, leaving the throat dry and sore. When a person already has a cough or sore throat, this can make it difficult to sleep. Honey coats the throat, easing discomfort.

Honey may even work as a cough suppressant. A 2014 study compared honey with a placebo and the short-acting bronchodilator salbutamol in children with a common cold.

Honey was the most effective option for easing cough symptoms. Children may also be more willing to try honey than medications.

For people without honey allergies, the risk of side effects or negative reactions is very low.

Hot steam may help open the sinuses. Steam loosens the dried mucus and can help the nose drain before bed, reducing pain and congestion.

Some people find that massaging the skin covering the sinuses promotes further drainage. Taking a warm shower before bed may also help a person relax before trying to sleep.

A saline spray or rinse, which contains a small amount of salt mixed into sterile water, can help flush out congested sinuses. Saline rinses help relieve irritation and swelling, and they can also help a person feel less congested at night.

Saline rinses that do not contain medications are safe to use several times per night, so a person can try keeping a saline spray near the bed and using it whenever necessary.

Nasal strips attach to the bridge of the nose and pull the nostrils out slightly.

Although many people use nasal strips to prevent snoring, they can also make it easier to breathe when a person has a stuffy nose. Try sleeping with a nose strip until the congestion eases.

Over-the-counter sprays can help ease inflammation or congestion due to allergies and infections. They are safe for short-term use and can offer rapid relief.

However, some decongestant nasal sprays use a substance that can cause a tolerance by the way they work. This can lead to rebound congestion if a person uses it for a long time and then tries to stop.

People should read and follow the instructions on the packaging, including the maximum amount of days in a row that they can use it for. A person should never take more than the lowest possible effective dosage.

Steroid sprays help relieve inflammation, which can help reduce congestion and irritation in the nasal passages. They are available over the counter as well as with a doctor’s prescription.

Do not use steroid nasal sprays in children unless a doctor recommends it.

Using cold and flu medicines with decongestant and other ingredients can make it easier to breathe. They may also help with other symptoms, such as achy muscles and headaches.

People should be careful to avoid non-drowsy “daytime” products before bed, as these may make it harder to sleep. Conversely, it is generally best to avoid “nighttime” products when a person needs to be awake, because these will likely cause drowsiness.

Avoid combining multiple medicines, and do not give babies or children decongestants unless a doctor recommends it.

The common cold often causes a stuffy nose. Antibiotics and other medications will not cure the cold virus, so there is little a doctor can do.

It is best to drink plenty of fluids and sleep or rest as much as possible to give the body time to recover.

Symptoms of a common cold can last between 2 days and 2 weeks. People with the flu usually recover within a week, but some symptoms can last for 2 weeks or longer.

See a doctor if:

• A person with a weak immune system, such as an older adult or a baby, develops flu symptoms. Early flu treatment may reduce the severity of the infection.
• A baby has signs of congestion. Babies under 2 months old only breathe through their noses, so congestion can quickly cause serious breathing issues.
• A person finds it impossible to breathe or shows signs of breathing problems, such as a fast heart rate, blue lips, rapid breathing, dizziness, or severe changes in mood or personality.
• A person has congestion for longer than 2 weeks or finds that it gets progressively worse over several days.
• A person has a high fever of 103.1°F (39.5°C) or a fever that lasts for longer than a few days.
• A person has a stuffy nose along with signs of an asthma attack, such as sudden difficulty breathing, wheezing, or gasping for air.

Having a stuffy nose can make sleeping a challenge, but many simple home remedies can offer relief. People should also drink plenty of water and rest as much as possible to ensure that the illness passes quickly.

Staying home from work or school can prevent spreading the infection.

A person should see a doctor if symptoms are very severe or do not go away.

SHOP FOR HOME REMEDIES

Some of the products that can help a person sleep with a stuffy nose are available to buy online:

• humidifier
• honey
• saline rinse
• nasal strips
• nasal sprays
• cold and flu medicines

5 tips on what to do if your nose is stuffed up

Colds, allergies, physiological conditions – all this can cause nasal congestion. But how to sleep and get enough sleep when a runny nose interferes?

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5 effective ways to relieve the symptoms of a runny nose before bed.

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

During the day, you can regularly clear your sinuses and use nasal drops. But dealing with nasal congestion at night is quite problematic. To avoid lack of sleep and insomnia, we will tell you what methods will help to significantly alleviate the symptoms.

What causes nasal congestion?

Nasal congestion is one of the first signs of a cold or upper respiratory infection. In this case, consulting a doctor and prescribed treatment will help to cope with the disease. However, some people suffer from shortness of breath for months due to allergies. The reaction to dust, pets, tobacco smoke, fumes from reagents and polluted environment often develops into a chronic allergy, which is accompanied by inflammation of the sinuses.

Also common causes of a runny nose are physiological features such as a deviated septum, nasal polyps, dependence on decongestant nasal sprays, and hormonal changes.

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Why does a runny nose occur?

Congestion is most often the result of rhinitis, an inflammatory process of the nasal mucosa. The syndrome is accompanied by a runny nose and swelling of the blood vessels, which blocks the access of air.

How to relieve nasal congestion at night?

1. Place extra cushions. When the nose is blocked, it is safest to sleep on your back with your head slightly higher than usual. If you lie down on several pillows at once, the blood flow to your head will decrease, and it will become much easier to breathe.
2. Install a humidifier in the room. Too dry air only exacerbates nasal congestion. The air humidifier will make the climate in the house more comfortable, which will ensure the natural drainage of the sinuses. Most likely, the fluid will stop stagnating in the nasal passages.
3. Flush your nose with saline. The use of vasoconstrictive nasal sprays is not recommended for a long time due to the risk of addiction, which cannot be said about the saline solution. Sea water acts much softer, but no less effective. Irrigate the sinuses 2-3 times a day, in particular at bedtime. This will help moisturize the mucous membrane, relieve irritation. If preventive measures don’t work, try inhaler patches designed to help you breathe at night. Before use, do not forget to consult a specialist.
4. Drink plenty of fluids . Drink more plain water during the day, and brew chamomile tea or make chicken broth at night. The liquid will not allow the nose to dry out. In addition, moist nasal passages will be easier to clear before going to bed. By the way, we don’t consider alcoholic drinks as liquid – it’s better to refuse them altogether. Alcohol tends to dilate blood vessels, therefore, it will become more difficult to breathe.
5. Change your bed sheets more often. It happens that nothing portends trouble, but nasal congestion still occurs, right at the moment when you find yourself in bed. In this case, think about changing bed linen regularly (at least once a week). Clean up frequently, vacuum your mattress and pillows. So, in bed there will be no “trigger” factors – dust and dust mites.

How to sleep well if you have a stuffy nose?

Colds or allergies, it doesn’t matter what causes a runny nose. It is important what can be done so that it does not interfere with sleep.

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A stuffy nose often prevents you from getting enough sleep so that you feel rested in the morning. There were several ways to solve this problem.

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Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Even if you can more or less cope with a runny nose during the day, it can become a real problem at night. Unfortunately, it will not be possible to completely solve it, but you can significantly alleviate the symptoms.

Why does the nose get stuffy?

Viruses or allergens cause the same reaction of the body – a local inflammatory process. Because of it, soft tissues and blood vessels swell, increasing in size and thereby limiting or completely blocking the access of air.

It is very rare that both nostrils are blocked at the same time. More often, the left and right sinuses alternate every four to six hours.

What causes stuffy nose?

In addition to the well-known causes – infections of the upper respiratory tract caused by SARS, influenza or sinusitis, as well as exposure to allergens, the nose can be blocked due to too dry air or sudden changes in humidity. Swelling can also occur due to tobacco smoke, car exhaust, other air pollutants, nasal polyps, and hormonal changes.

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How to sleep if your nose is blocked?

Raise your pillow

The best sleeping position for stuffy nose is on your back with your head as high as possible. Blood flow decreases, swelling subsides, and you can breathe easier. So use a large pillow or several small ones.

Replace the blanket with a blanket

One of the causes of a stuffy nose (especially if the swelling develops only at night) may be an allergy to dust mites. Try to change bedding more often, give up feather pillows, and also replace your usual blanket with a blanket or bedspread, but, of course, not woolen.

Install a humidifier

The drier the air in our bedroom, the harder it is for us to breathe. Buy or rent a humidifier – chances are you’ll sleep better.

Use a saline solution or spray

Although sprays and vasoconstrictor drops relieve a runny nose, do not use them for more than three days.