Nasal congestionoccurs when the tissues lining your nose swell up.
This can happen for many reasons, including thecommon cold,allergies, orsinus infection.
A stuffy nose can keep you from getting the sleep you oughta heal from illness or infection.
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Fortunately, there are some things you’re free to do to relieve stuffiness and sleep better.
Research suggests it causes pressure that could propelmucusfrom your nose into your sinuses.Try dabbing at arunny noseinstead.
And when you blow your nose, do it gently, one nostril at a time.
Stay Hydrated
Drink plenty of water and other clear fluids.
Good hydration helps loosen and thin mucus.
And the closer to bedtime you drink it, the more likely it is to cause sleep problems.
These medicines are good in the short term but are not a long-term solution.
Never give decongestants to children under 2 due to the risk of serious side effects.
Use Nasal Spray
Over-the-counter (OTC)nasal sprayscan help ease stuffiness.
Be sure to follow package instructions.
Use Acupressure
Acupressureis a form of pressure point manipulation similar toacupuncturebut without the needles.
you’re able to use a circular or up-and-down motion for 1-2 minutes.
Keep Pets From Your Bedroom
If you havepet allergies, try keeping them out of your bedroom.
Limit them to a specific part of the house and consider using ahigh-efficiency particulate air (HEPA) filter.
Remember that dander can stick around up to 20 weeks after removing a cat.
The warm liquid helps keep you hydrated, which can help thin mucus.
And the steam can temporarily open up your stuffy nose.
Research suggests that honey can help improve symptoms such as cough due toupper respiratory tract infections.
Take a Hot Shower
launch the shower and let the bathroom get good andsteamy.
Linger long enough to loosen mucus and open air passages.
Try a Facial Steam
Boil a pot of water and pour it into another pan or bowl.
Place a towel over your head and bend over the pan to inhale the steam.
Alternatively, soak a washcloth in hot water and wring it out.
Apply it to your face and let the warmth loosen your nasal passages.
Gargle With Salt Water
A simplesalt water garglecan help break up mucus frompost-nasal dripand soothe sore throat.
Use a Saline Rinse
Many people use asaline rinseto ease congested or dry nasal passages.
It’s important touse a neti potcorrectly.
That means using only distilled, sterile, or previously boiled water.
They’re typically used daily, which can take up to two weeks to work.
Brands include Flonase (fluticasone furoate) and Rhinocort (budesonide).
Try elevating your head with a wedge pillow or sleep in a semi-upright position.
If too much light comes through the windows, consider getting blackout curtains.
It can also help to remove electronic devices that emit light.
Use a Humidifier
Set up ahumidifierin the bedroom to help prevent nasal passages from drying out.
Clean it regularly to keep it free of bacteria and to avoid mold.
As a bonus, they can also help cut down onsnoring.
And easier breathing can help you sleep better.
If so, it should clear up within a week.
In most cases, it’s not a cause for concern.
But when congestion keeps you from sleeping, it’s hard to recover.
There are things you might do to reduce a stuffy nose at night.
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