HomeHEALTH & WELLNESSStuffy Nose At Night: Our Tips For Sleeping Better

Stuffy Nose At Night: Our Tips For Sleeping Better

Are you “Balad”? In addition to entertaining the gallery as soon as you speak, a blocked nose can become debilitating. Headaches, fatigue and mouth opening in an attempt to survive are the guarantee of a chaotic night. However, the number 1 remedy to combat illness is rest. But how can you sleep better in these conditions? Detailed answers are in this article.

The Origin Of The Blocked Nose

Contrary to popular belief, a blocked nose is not always due to a large quantity of mucus obstructing the nasal passages. Instead, it is an inflammation of the respiratory tract which causes swelling of the mucous membranes, making it difficult for oxygen to pass into the nostrils. There are several causes for a blocked nose:

  1. Cold, rhinitis or nasopharyngitis, the virus is the first suspect in the symptoms of the taken nose. In this case, it is a question of letting the immune defenses fight the pathogens by simply treating the symptoms.
  2. Allergies can also cause a blocked nose: pollen, mites, animal dander. Identifying and eliminating the cause will be necessary so as not to become chronic.
  3. Nicotine and cigarette smoke can cause tobacco rhinitis-type pathologies in the medium term, with a constant feeling of stuffy nose.
  4. In rare cases, apart from any pathology, the nose becomes blocked when you are in a lying position. It may be an anatomical abnormality of the nasal septa or the presence of polyps which will require treatment.

Why Does A Stuffy Nose Get Worse At Night?

We have all experienced these sudden awakenings in a state of pre-suffocation due to lack of oxygen… In addition to inflammation of the mucous membranes, the lying position cancels the effects of gravity. As a result, mucus no longer evacuates through the nose or the throat and stagnates in the nasal septum. In these difficult conditions, how can you sleep better? Here are 17 tips.

Freshen Up The Air In The Room

As you know, airing your interior daily is essential to limit contamination from viruses and microbes. This is even more true when they have taken up residence with you. To do this, open the windows of the house wide, particularly that of the bedroom, about ten minutes in the morning and the evening. The renewal of ambient air helps fight against infections and allergies by eliminating germs, dust and other allergenic agents. In addition, the excellent smell of freshness that wraps the sheets will promote better sleep.

Humidity The Air

When the humidity in a room is too low, the inhaled air can further dry out the mucous membranes. Result: a wholly taken nose and the emergence of a cough, which ruins the sleep. This is why the humidification of the room is essential. To do this, you can use a humidifier to plug in an hour before bedtime. If you don’t have this device, simply bring a pot of steaming water into your room. The steam released will provide the atmosphere with all the necessary humidity.

Sleep In A Cool Room

In addition to delighting the microbes which will develop at leisure in idle mode, an overheated room promotes the dilation of blood vessels and aggravates the symptoms of a blocked nose. The ideal temperature for sleeping is 19 degrees. In winter, turn down the heating and let in the cold. Bundled under a good duvet, make the most of this life-saving fresh air.

Diffuse Essential Oils In The Bedroom

Now that the air in your room is healthy and refreshed, complete its decongestant potential by infusing the atmosphere with essential oils (EO) of eucalyptus, oregano or thyme. Ideally, turn to a diffuser of essential oils with gentle heat. Conversely, avoid burners, which alter the precious concentrate while dispersing toxic volatile substances.

Sleep In A Side Position

It is rare to have both nostrils completely blocked simultaneously. Often, one is less congested than the other. It is precisely this that must be identified. One tip for better rest is to sleep on the side where the nostril is less obstructed. In the lateral position, fluids and mucus will flow naturally into the duct near the pillow (and into the throat). This technique will free up the upper nostril more and reduce respiratory discomfort.

Raise Your Head Slightly

Sleep better by raising your head slightly with an extra cushion or pillow. Unlike the horizontal position, this axis will relieve pressure on the sinuses and help clear the airways.

A Good Nose Wash Before Sleeping

The best remedy for nasal obstruction is careful and repeated nasal washing. Performing a final wash just before bed helps free his sniffer of anything embarrassing. For effective nose washing, several solutions are available to you:

  1. Physiological serum pipettes: Leaning over a sink, tilt your head to one side and empty the contents straight into the upper nostril. The liquid will flow into the second nostril, taking with it the nasal mucus. Proceed in the same way on the right and the left.
  2. Perform a nasal wash using an irrigation bottle. It is a small bottle with a special tip that can be found in pharmacies. Associated with a saline solution, it will be a question of making flow in the nostrils a large quantity of liquid continuously.
  3. If the previous manipulations put you off, opt for a hypertonic saline solution in spray sold in pharmacies. Some sulfur solutions are antibacterial and will effectively disinfect the nasal passages.

Inhale Steam

An exciting solution to free the nasal cavities is to perform steam inhalations. Boil water and add a handful of herbs such as thyme, oregano, eucalyptus or peppermint with decongestant properties (the essential oils of these plants are just as effective). Leave to infuse for a few minutes, then sit at the table over the steaming container. Place a towel over your head to create an envelope around you, and try to inhale the vapors deeply. Combined with herbs, inhalation promotes hydration and clearing of nasal mucous membranes.

Breathe In The Scent Of Essential Oils

Radiated eucalyptus, peppermint, cypress, ginger or even medicinal sage, the list of essential oils to help colds is long. Soak a piece of cloth in the oil of your choice and breathe deeply into the essence several times. You can also place a few drops on a tissue and place it next to your pillow overnight.

Massage The Lung Area With Essential Oils

Essential oils are potent therapeutic concentrates. They are full of possibilities for soothing the symptoms of a stuffy nose. Antibacterial and antiseptic, several synergistic recipes exist. For local applications, here is the formula that we have selected for you: In a clean, sterile container, mix with neutral vegetable oil, such as hazelnut, jojoba or Nigella oil:

  1. Three drops of Radiated Eucalyptus EO, with expectorant properties
  2. Three drops of Ravintsara EO to promote nasal congestion
  3. Three drops of Peppermint EO, with decongestant properties
  4. Three drops of Tea Tree EO, for its high antiviral properties

Massage the chest, neck and upper back using sustained movements for several minutes. Repeat 2 to 3 times a day, including once at bedtime. Use should not exceed 72 hours.

Make Your Respiratory Balm

You certainly remember this advertisement in which a mother compassionately massages her child’s chest with a cold? Please note that you can make your homemade respiratory balm naturally without the side effects criticized for this famous medication. For the structure, you will require the following:

  1. 30 g organic shea butter
  2. 15 drops of Radiated Eucalyptus EO
  3. 15 drops of Niaouli HE
  4. Five drops of HE from Ravintsara

Whisk the shea butter vigorously for a few minutes, then incorporate the essential oils until you obtain a homogeneous mixture. The synergy of these components with antiseptic, antiviral, decongestant and expectorant properties will facilitate breathing during the night. Two possible uses:

  1. Saturate the underside of the nostrils with a small amount of balm to relieve congestion.
  2. Massage on the torso, upper back and throat.

Massage Your Sinuses

It is little known to the general public but very effective in unblocking a blocked nose through self-massage of the sinuses. Several techniques exist. We present to you the best actions  to take at bedtime to help you sleep better:

  1. Place an index finger at the level of the glabella (the space between the two eyebrows), then go up in a straight line to the root of the hair by pressing frankly.
  2. With the index and middle fingers, start from the inner end of the eyebrows, then move the fingers to the temples in a strong movement.
  3. Massage the temples using small circular movements.
  4. On the lower eyelids, make a half-moon movement from the inside to the outside as if you wanted to blur your dark circles.
  5. Then, press the cheekbones with the flat of the hand from the upper root of the nose to the ears, as when applying a care cream.
  6. Finally, massage the middle of the nose, at the bone plate, and then the underside of the nostril wings.

All these movements must be performed as often as necessary until improvement.

Increase Your Fluid IntakeTake

Drinking plenty is essential during a cold or when the nose is congested because hydration helps thin secretions and promotes nasal decongestant. To ensure sufficient fluid intake throughout the day, bet on hot drinks. Immerse a handful of thyme or ginger in the simmering water, all topped with a good spoonful of honey with healing properties, and you will get a delicious anti-infectious infusion.

Have A Light Dinner!

A meal rich in fat will be heavy to digest and risks disrupting sleep, which is already strained. In times of cold, therefore, I favor light dinners: a vegetable soup or a multivitamin broth, lean proteins such as fish or white meat, then possibly a dairy product or a fruit. All topped off with a large glass of water.

Say Goodbye To Cigarettes

Avoid toxic cigarette smoke as much as possible by quitting smoking! The substances they contain attack the hair cells of the nostrils, which play the role of protection against pathogens. Furthermore, the irritation induced by nicotine will contribute to the thickening of the mucous membranes and the accumulation of mucus.

Decongestant Medications

Drug treatments sold in pharmacies can help decongest a blocked nose with mild symptoms and no fever. They usually contain paracetamol combined with a vasoconstrictor. However, these molecules are sometimes criticized for their side effects and the risk of overdose. If you prefer milder remedies, homeopathy may be a good alternative. You will find them in granules, combining several components with antiviral properties such as Bella Donna, Gelsemium or Sabadilla.

Consult A Doctor

When the symptoms persist beyond seven days, it is potentially a sign of a complication that requires a consultation. The doctor will decide whether to prescribe more powerful remedies such as a decongestant vasoconstrictor, corticosteroids to reduce inflammation, antihistamines, or antibiotics in case of bacterial superinfection.

Read Also: My Baby Has Phlegm: What Should I Do?


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