Breathing from nose seems impossible with a stuffy and clogged nose. Many of us believe it to be the result of a nasal passage filled with mucus. But that’s not the case. The real reason of a clogged nose is the inflammation of blood vessels in sinuses. Factors like allergies, sinus infection, viral infection (particularly in children), cold or flu might be the triggers behind it.

How to Sleep with a Blocked Nose in the Most Comfortable Way


Stay Hydrated

The thinner the mucus is, the easier it will be for you to breathe. Whenever you face stuffy nose, drink plenty of water along with other fluids to stay hydrated. It’s the best way to thin the mucus and drain it out ultimately.


Steam Before Going to Bed

To open up the nasal blockage, taking steam before sleeping can work wonders. There are numerous ways to do that. Opt for a simple hot bath (with 12 to 15 drops of suitable essential oils) before sleeping or try the well-known steaming method (covering your head with towel, and placing your face over a steaming pan) for clearing the nasal passage. If you really want a good bed time, that is how to sleep with a blocked nose.


Sleep in a Propped-up Position

To stop the mucus from building up in your sinuses, it is essential to sleep with an elevated head. Experts suggest that your head should be higher than your heart to avoid an excessive blood flow towards your nose to ensure a normal breathing.


No Alcohol or Caffeinated Drinks

Both alcohol (especially wine) and caffeinated drinks cause dehydration and dehydration is known to aggravate congestion and sinus pain. Prefer plain water or herbal teas (like ginger or peppermint tea) before sleeping.


Antihistamine before Sleeping

For the extreme conditions like runny nose, watery eyes or sneezing, you better take antihistamine before going to bed. It should be preferred before sleeping, to avoid drowsiness during day time.


A Bowl of Soup

A bowl filled with chicken soup is the best way to fight the microbes, causing this nasal blockage. Besides that, chicken soup is considered a good cure for the inflammation of blood vessels in the nasal passage.


Nasal Spray

Using nasal spray before sleeping is yet another applicable option. These are available in different forms like steroid sprays and saline spray (made with salt, water and a spraying bottle) that you can make at home. But these must be used carefully (follow the special technique to pour in the drops), after consulting your doctor about dosage and using method.


Apply a Chest Rub

For a chest rub, Vicks vapor rub can be used. At the same time, you can make your own chest rubs by combining some effective essential oils like—thyme and peppermint oil or any other that suits you. Here is the list of the most effective essential oils for clogged and stuffy nose, people who really want to know how to sleep with a blocked nose, must try these:

  • Menthol oil

  • Tea tree oil

  • Chamomile oil

  • Eucalyptus oil

  • Lavender oil

  • Clove oil

  • Peppermint oil


Some Other Tips and Tricks

  • Nasal sprays are a really great option to go with before sleeping. But these must be used within a limit. If the problem persists and you have to use it for a longer period, it’s time to get yourself checked by your GP or doctor. It might be the indication of some underlying ailment like bacterial infection.

  • Sleep with an open window in your room. It ensures fresh and moving air for the whole night.

  • Cutting an onion and placing it next to your bed in a plate, is another old trick by moms. You can give it a try.

  • Humidity in room temperature is very important for easy breathing especially in winter, when heaters make the air dry. Arrange some air humidifiers to deal with it or place a bowl of water near you.

Note: Don’t forget to disinfect your humidifier of all the germs regularly.

  • Eating foods with mucus-thinning spices like black peppers, curry spices, chili peppers and garlic can help in relieving sinus congestion.

  • Simply applying Vicks vapor rub on your nose and upper lips before sleeping, can help in unblocking the nose.

  • Try to sleep on your side (instead of back) to avoid a postnasal drip (storing of mucus in the nasal passage or throat).

  • Using a nasal strip over the bridge of your nose might be helpful in breathing.

  • How to sleep with a blocked nose and a noisy room at the same time? To have a sound sleep, prefer a quiet and dark room. Besides that, sleeping alone should also be your preference, to prevent the spreading of the infection to others.

  • If you don’t find anything helpful, breathe from your mouth.


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