When you have a stuffy head, runny nose, and sore throat, all you want to do is sleep. But that’s hard if you can’t breathe. Try these six simple tips. They’ll help unclog your nose so you can breathe easier and finally
catch some ZZZs. Soak Up Steam Take a hot shower before bed, or sit in the bathroom with the hot shower running. The steam will help open your sinuses. It’ll also help drain the mucus so you can breathe easier through your nose. You’ll
sleep better in no time. Slurp Some Soup You’ve heard the saying, “feed a cold”? It’s true. If you’re sick, have some chicken soup. Some studies have found that it contains a compound that can reduce swelling and help
relieve cold and flu symptoms. Sip Some Tea It can soothe a sore throat and loosen the gunk in your nose and lungs.
Researchers at Cardiff University found that sipping hot drinks can give quick relief from runny nose, cough, and sneezing. “When you’re sick, your body needs more fluid to fight off the infection,” says Amy Kreykes MD, with the University of Michigan department of
family medicine. But steer clear of caffeine and alcohol. Both can dry you out and zap the energy you need to feel better. Try a Nasal Rinse It’ll flush out mucus so you feel less stuffed up. You can buy it at your local drugstore. It comes in a squeeze bottle. Or you can buy a
neti pot kit (It looks like a little teapot.). Both have a spout that goes into the nostril to rinse out mucus. You can also make your own nasal rinse at home. Mix 3 teaspoons of iodide-free salt and 1 teaspoon of baking soda in a container. Scoop 1 teaspoon of the powder
into 1 cup of lukewarm, distilled water. Shake or stir well. Raise Your Head It’s one of the best things you can do to get some ZZZs fast. “Keeping your head elevated promotes sinus drainage,” says William Schaffner, MD, professor of preventive medicine at Vanderbilt University School of Medicine in Nashville, TN. “If you sleep with an extra pillow, your
sinuses will stay clear and you won’t wake up in the middle of the night unable to breathe.” Add Moisture to the Air Running the heater in winter dries out the air -- and your nose. If you breathe through your mouth, you could wake up with a sore, scratchy throat. Use a humidifier. You’ll breathe
easier and sleep better. It might also help keep you well: A 2013 study found that raising humidity levels above 40% helped to lower the risk of getting the flu. Download Article Download Article There are many ways to get a stuffy nose—from allergies, a cold, or even acid reflux. Plus, it's just a common bedtime issue; when you lie down, more blood flows to your head, and that causes your nose to get stuffed up. Luckily, you can do lots of things to relieve your symptoms, both throughout the day and right before you go to bed. Read on, and we'll show you how to sleep with a stuffy nose, no matter what is causing it!
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Ask a Question 200 characters left Include your email address to get a message when this question is answered. Submit Advertisement ReferencesAbout This ArticleArticle SummaryX It can be hard to sleep when you have a stuffy nose, but there are a few tricks you can try to help you drift off. Prop your head up on some pillows in bed so your sinuses drain properly while you're sleeping. If you have a humidifier, set it up next to your bed to prevent your sinuses from getting dry. Or pour boiling water into a large bowl and hold your face over it for a few minutes. The steam from the boiling water will help clear up your sinuses. If you still can't sleep, try making a homemade nasal spray. Mix together ¼ teaspoon of salt, ½ teaspoon of baking soda, and 8 ounces of warm water. Then, spray 1-2 squirts into each nostril right before you go to sleep. To learn how to make a homemade chest rub to help yourself get to sleep, read on! Did this summary help you? Thanks to all authors for creating a page that has been read 101,606 times. Reader Success Stories
If you buy through links on our site, we may earn a commission. Did this article help you?How do you get rid of stuffy nose when I lay down?The sections below discuss these strategies in more detail.. Elevate the head. ... . Use a humidifier. ... . Keep supplies by the bed. ... . Eat honey. ... . Take a steamy shower before bed. ... . Use a saline rinse. ... . Wear a nasal strip. ... . Use an over-the-counter steroid or decongestant nasal spray.. Should I sleep on my side or back with a stuffy nose?As we sleep, mucus doesn't drain as effectively. That makes the nose even more blocked. So, the best way to sleep with a blocked nose is to prop your head up on an extra pillow or two. Also, it's best to sleep on your side if you can as lying on your back could make things worse.
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