The Sleepeezee Blog

How to Sleep with a Stuffy Nose

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Nose feeling stuffy? It’s that time of year again and while we have been taking all the vitamins, cold and flu season has hit us hard, so hard we need tips on how to sleep!

Has a stuffy nose ever kept you up at night? Well whether it’s from allergies or the common cold, nasal congestion can make it tough to breathe properly in bed and allow us to get enough sleep.

However, before you prepare yourself for an all-nighter, we’re here with our top tips so we can all have a great night’s sleep.

During the Day

Before we get onto tips like the best blocked nose sleeping position, (yes this is a thing) let’s discuss how you can help ease congestion during the day will at least help you hit the hay feeling reasonably clear. These include:

  • Staying hydrated.
  • Steaming to clear airways.
  • Warm compresses over your nose.
  • Herbal teas – peppermint is a favourite here.
  • Resting. That will give your body the best chance to sort out your cold. In turn, you’ll find it easier to deal with the results of a nose blocked during the evening.

In the Evening

Take a Hot Shower

A warm shower before bed may help alleviate your nasal congestion, as the steam loosens the mucus in the nose and allows it to drain.

Once you take a steamy shower your breathing may return to normal for some time, enabling you to sleep. So, when taking your nightly shower with a stuffy nose, you may want to turn up the heat!

Try Chicken Noodle Soup

Ever heard that chicken noodle soup is good for colds? Good news apparently it’s true, some of the ingredients in chicken noodle soup may have a mild anti-inflammatory effect. In addition, the hot steam from the broth could help soothe your congestion.


Try Different Sleeping Positions

Finding the best sleep position to sleep with a cough and cold can be hard. Sleeping on your back will contribute towards making your congestion worse, whereas sleeping on your front can restrict your airways.

So, with that in mind, make sure to sleep on your side. This is the best position to sleep with a stuffy nose because it will regulate your breathing and make it easier for your body to wind down and relax. Even spooning your duvet will help!


Prop Your Pillows and Mattress Up

Your sinuses drain better when your head is propped up. Try using more pillows so your head is raised above your body, it might feel weird to begin with but it’s tried and tested!

Now you’ve got a plan for dealing with a blocked nose at night you can look forward to a better night’s sleep!

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