How to Sleep with a Stuffy Nose: 25 Tips for Pain and Congestion (2024)

You may be able to unclog your nose at night with over-the-counter treatments like decongestants and home remedies like using a humidifier.

A stuffy nose can keep you up at night, but it doesn’t have to.

Read on to learn what you can do during the day, in the evening, and at bedtime to soothe your symptoms so that you can get the sleep your body needs to recover.

Taking steps to improve your nasal symptoms is crucial. Some of these tips can be used anytime, including before bed. It’s up to you to decide which techniques and remedies best fit your needs.

1. Resist the urge to blow your nose

It’s normal to reach for tissues when you have a stuffy nose.

However, blowing your nose too forcefully may generate excess pressure in the nasal cavities, which can cause fluid from your nose to enter your sinuses.

Blow your nose gently one nostril at a time, or use a tissue to dab at a runny nose.

2. Use acupressure

Acupressure involves using your hands to activate certain pressure points.

Although acupressure won’t cure your cold, it may help relieve sinus pressure and improve your sleep.

To target pressure in your sinuses, use your left and right index fingers to press on the base of either side of your nose. Hold for about 3 minutes.

For sinus headaches, press your fingers into the innermost corner of either eyebrow for 3 minutes.

3. Stay hydrated

When mucus is too thick, it can stick in your nose, aggravating congestion. Drinking enough fluids loosens mucus, which helps drain your sinuses.

If you have a cold, aim for a minimum daily fluid intake of around 11.5 cups for adult females and 15.5 cups for adult males.

You may need to drink more if you’re experiencing fever, vomiting, or diarrhea.

4. Eat something spicy

Capsaicin is a chemical compound found in chili peppers that may help thin out mucus.

A 2015 review found that foods containing capsaicin might offer mild, temporary relief of nasal congestion. However, capsaicin also stimulates mucus secretion, which could make your nose runnier.

Hot sauces, curries, and salsas typically contain capsaicin. You should avoid spicy food if you already have an upset stomach.

5. Take a decongestant

Decongestants help relieve congestion by reducing swelling in the blood vessels in the nose.

They’re sold over the counter as nasal sprays and oral medications. Before taking a decongestant, it’s best to speak with a pharmacist or doctor if you have another medical condition or are taking other medications.

Decongestants are often combined with pain relievers and antihistamines for maximum effect. Some daytime varieties include caffeine, which may keep you awake.

6. Take a NSAID

No evidence suggests NSAIDs can treat cough symptoms related to a runny nose. However, studies have shown that NSAIDs may help treat other cold symptoms, such as fever, sore throat, and joint and muscle pain.

Some NSAIDs are available over the counter, such as ibuprofen (Motrin, Advil), naproxen (Aleve), and aspirin.

It’s important to be aware of the potential side effects of NSAIDs, such as stomach acid pain.

7. Use menthol lozenges

When triggered, menthol receptors in the nose create the sensation of air passing through. Though menthol doesn’t actually relieve nasal congestion, it can make breathing feeleasier.

Menthol may also help with other cold symptoms, such as a cough and sore throat. Menthol lozenges are available over the counter and have few side effects.

8. Say no to alcohol — especially after 2 p.m.

If you already have a stuffy nose, drinking alcohol may worsen your symptoms and increase congestion.

Alcohol is also a diuretic, which means it increases urine production. When you drink, it’s more difficult to stay hydrated. When you’re dehydrated, your mucus is thicker and can’t drain as easily.

Alcohol also negatively impacts sleep, so it’s best to avoid alcohol altogether.

9. Avoid caffeine after 2 p.m.

Caffeine is a stimulant found in tea, coffee, and soda. It can give you an energy boost when you’re feeling under the weather.

However, high levels of caffeine may have a mild diuretic effect.

If you’re having difficulty staying hydrated, you don’t want to increase your risk of becoming dehydrated and forming thick mucus.

Caffeine and sleep don’t mix, either. According to a 2023 review, having caffeine within 9 hours before bed can result in disruptive sleep.

10. Keep pets out of the bedroom

As sweet and loving as they may be, pets may negatively affect the air quality in your bedroom. Cat and dog dander are common allergens that can trigger allergy symptoms, including congestion.

While it may take effort to keep your pets out of your room, it can help you breathe easier at night.

These remedies may help you relieve congestion and wind down for the night.

11. Eat chicken noodle soup

Research suggests chicken soup may have several benefits, such as relieving inflammation and cold symptoms like nasal congestion.

While the results aren’t conclusive, chicken soup contains important nutrients and improves hydration. In other words, having a bowl of chicken soup in the evening can’t hurt.

12. Drink hot tea

Some types of tea, such as chamomile, lemon, and peppermint teas, may have antiviral, anti-inflammatory, and antioxidant properties that could help relieve cold symptoms like nasal congestion.

Adding honey to your tea may also help soothe a cough and sore throat.

In the evening, opt for a caffeine-free tea.

13. Gargle with salt water

Gargling with salt water may help relieve throat pain. Although it’s not a cure for a stuffy nose, it can help flush out a virus.

Simply mix 1/4 to 1/2 teaspoon of salt in an 8-ounce glass of warm water and gargle as needed.

14. Try a facial steam

Steam inhalation may help decongest your stuffy nose by loosening the mucus in your nasal passages.

The easiest way to make your own facial steam is to run hot water in your kitchen or bathroom.

To do this, fill your sink with warm water. Place a towel over your head to trap the vapor and lean over the sink. As the steam builds, inhale deeply. Take care not to scald your face on the water or steam.

15. Or take a hot shower

Hot showers may also temporarily relieve congestion by thinning mucus.

Turn your shower to a hot but still comfortable temperature.

Close the door to your bathroom so steam can gather. Once steam has collected, take a few deep breaths to clear your sinuses.

16. Use a saline rinse

Saline (saltwater) rinses, sometimes known as nasal irrigation, can help improve congestion and related symptoms.

A neti pot is a small container used with a saltwater solution to rinse mucus from the nose and sinuses. Other saline rinses use bulb syringes, squeeze bottles, or battery-operated devices that pulse water through the nose.

When doing a saline rinse, only use distilled water. You can also boil water and allow it to cool to room temperature. Always follow the instructions provided.

17. Use a corticosteroid nasal spray

Corticosteroids are drugs that reduce inflammation. Corticosteroid nasal sprays, also called intranasal corticosteroid sprays, are used to treat inflammation-related congestion, runny nose, and sneezing.

They’re among some of the most effective medications for nasal symptoms, with mild side effects that can include dryness and nosebleeds. They’re available over the counter.

Before bed, take steps to promote relaxation and make your sleeping environment more comfortable. Medication, nasal strips, and chest rubs can help with your symptoms.

18. Take an antihistamine

Histamine is a hormone that plays a critical role in allergic reactions. Antihistamines block the effects of histamine, offering relief from sneezing, congestion, and other allergy symptoms.

Most drug stores sell antihistamines.

Drowsiness is a common side effect of certain types of antihistamines, so these are best taken before rest times. If you’re concerned about side effects, speak to a pharmacist.

19. Diffuse an essential oil in your bedroom

According to the National Association for Holistic Aromatherapy, aromatherapy may have benefits for nasal congestion and sleep.

For instance, adding 6 drops of essential oil like thyme, lemon, tea tree, or eucalyptus oil to hot water for steam inhalation may help relieve nasal congestion and sinus infection.

Similarly, using an essential oil diffuser in your bedroom may help improve sleep.

20. Use a humidifier in your bedroom

Humidifiers add moisture to the air, which may help loosen mucus and make breathing easier.

Dry air can irritate the throat and nasal passages. If the air in your bedroom is too dry, a humidifier can help. You’ll need to clean it regularly to avoid bacteria and mold growth.

21. Keep your bedroom cool and dark

When you’re sick, small things can keep you from getting much-needed sleep. For example, you might feel more sensitive to fluctuations in light or temperature.

Keep the temperature in your bedroom cool and opt for light covers. Use blackout curtains to ensure outside light doesn’t affect your sleep.

22. Apply a nasal strip

Nasal strips may help improve nasal congestion and sleep by opening up the nasal passages.

You can buy nasal strips at most pharmacies. Follow the instructions on the package to apply the nasal strip to your nose at bedtime.

23. Apply an essential oil chest rub

Some essential oil chest rubs may help relieve nasal congestion and improve sleep, although more research is needed.

Eucalyptus, peppermint, and tea tree oil are some examples of essential oils that may have cold-fighting properties.

Make sure you dilute your essential oil mix with a carrier oil to prevent skin irritation.

24. Apply a menthol chest rub

Over-the-counter chest or vapor rubs are applied to the neck and chest.

Although menthol chest rubs like Vicks VapoRub aren’t decongestants, they provide a cooling sensation in your nasal passages that makes it feel like you’re breathing more openly.

They often contain menthol, camphor, and eucalyptus oil.

25. Prop up your head so you remain elevated

Sleeping with your head elevated can help drain mucus and relieve sinus pressure. Lay on your back and use an extra pillow to prop up your head.

A stuffy nose typically isn’t cause for alarm.

Most people can treat a stuffy nose at home, but you may want to see a doctor if:

  • you’re an infant
  • you’re an adult over 65 years old
  • you have a compromised immune system

You should also get medical attention if your symptoms don’t improve after 10 days, they progressively worsen, or you experience:

  • difficulty breathing
  • high fever
  • yellow or green nasal discharge with sinus pain or fever
  • bloody or pus-like nasal discharge

A doctor could provide a diagnosis and treatment plan for you.

How do I unstuff my nose when I sleep?

Some ways to unstuff your nose before sleep include using nasal sprays, trying steam inhalation, taking a decongestant, taking a hot shower, and using a humidifier.

What sleeping position helps a stuffy nose?

Sleeping with your head propped up on a pillow may help relieve decongestion.

Nasal congestion may prevent you from breathing fully, which could impact your sleep.

In most cases, nasal decongestion will go away on its own. However, some over-the-counter remedies and home remedies could help provide relief faster.

How to Sleep with a Stuffy Nose: 25 Tips for Pain and Congestion (2024)

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