Even if your body is utterly exhausted, a stuffy nose can significantly hinder the chances of getting a good night’s rest. Severe allergies, colds, sinus issues, or dry air can contribute to nasal congestion, making life unbearable for you, and you will toss and turn the entire night. Further, some are so uncomfortable with nasal congestion that they are forced to trampoline between being awake and suffering as well as gasping for air; this condition leads to sleep deprivation, which adversely affects health and wellness. Luckily, several methods decrease nasal congestion, making breathing much easier at night. In this article, we shall highlight five useful things for dealing with a stuffy nose when sleeping, guaranteeing good deep sleep.
Keep Your Sleeping Environment Humidified
Dry air aggravates nasal congestion, resulting in a sleepless night when breathing through the nose becomes considerably challenging. A big way to remedy the situation is to get a humidifier for your room. The device adds moisture to the air, preventing dryness of the air nasal passage and subsequent irritation of the mucosa. When humidity is maintained, mucus is kept thin, which facilitates clearing from the nasal passages. If there is no humidifier, placing a bowl of water next to a heat source will create moisture in the room. Otherwise, taking a warm shower right before bed can loosen mucus in your head and clear the nasal passage for comfortable breathing while lying flat.
Use Nasal Strips or Saline Spray
Over-the-counter nasal strips are better for instant relief, forcing the nasal passages open with greater ease of airflow. These strips are also placed over the outside of the nose and gently pull open the nostrils to relieve any resistance and congestion. Saline nasal sprays flush out allergens, dust, and irritation from the nasal passages. Saline sprays or rinses moisturize the nasal membranes, reducing inflammation while enabling better airflow. Likewise, nasal irrigation with a saline rinse using a neti pot can flush mucus buildup. So, this specific, simple remedy can relieve nighttime congestion and result in deep hours of sleep.
Sleep with Your Head Elevated
Being flat on your back can compound nasal congestion since mucus pools in the sinuses to block airflow. Sleeping with your head elevated will promote the drainage of mucus, preventing congestion from building during the night. It can be achieved with whatever methods are at your disposal using one pillow or raising your head and upper body slightly on an adjustable bed. For frequent nighttime congestion sufferers, a wedge pillow is an excellent investment. Also, side sleeping is more beneficial for keeping your airways clear than napping on your back. Elevating your head reduces sinus pressure, creating a comfortable sleep atmosphere free from interruptions.
Avoid Allergens and Irritants
Dust mites, pet dander, molds, and pollen can be some of the agents that cause night respiratory congestion. Clearing your room from these irritants would count for a great difference in your breathing. Washing beddings regularly, using hypoallergenic pillow covers, vacuuming carpets, and so on will greatly reduce exposure to allergens within your bedroom. If you’ve got pooches or furry pets, consider leaving them out of the bedroom to minimize the death of dander. Besides, shun the use of strong perfumes, scented candles, or air fresheners, all of which can irritate the nose. Invest in an air purifier, which will filter the allergens out of the room, keeping the air clean while reducing the possibility of nasal congestion as you sleep.
Stay Hydrated and Maintain a Healthy Diet
The mucus solidifies and becomes harder for the cilia that move toward the nasal tissues to remove. Dehydration can lead to documentation of nasal congestion. Take lots of fluids throughout the day because these help thin mucus, making it easy to drain. Warm teas, broths, and warmed honey-infusion drinks soothe and hydrate. It is also going to help clear nasal congestion and mucus when spicy foods are consumed. Certain foods, like citrus fruits, ginger, and garlic, have a natural anti-inflammatory impact that would complement minimizing congestion. On the contrary, avoid dairy products and excessive sugars that promote mucus formation. Proper hydration plus the right healthy, balanced diet will help you greatly reduce the severity of nighttime congestion and let you breathe more easily at night.
The Finale
Following these simple tips, however, will greatly improve the air you breathe in at night and thus improve your sleep. Humidifying the sleeping environment for nasal congestion using nasal strips or saline spray to clear breathing; raising the head while sleeping; avoiding allergens; and hydrating would come alive in promoting comfort at nighttime. If everything continues and gets worse, one may consult an ENT and allergy in Austin for further assessments and possible treatments. With that, all will be well, and you shall get that night of sleep full without congestion.
Read more: Embracing Better Sleep: How ENT Practices Illuminate Sleep Awareness
