How to Sleep better with Nasal Congestion: Tips and Remedies

As someone who has struggled with allergies and congestion for years, I know how frustrating it can be to try to fall asleep when you can’t breathe through your nose. It’s uncomfortable, distracting, and downright exhausting. However, there are several things that you can do to help alleviate your symptoms and get a good night’s sleep.

Understanding the Causes of Nasal Congestion

Before we dive into solutions, let’s first talk about what causes nasal congestion. There are several factors that can contribute to this problem:


Allergic reactions occur when your body overreacts to an external stimulus like pollen or dust mites. This reaction leads to inflammation in the nasal passages, which then makes it difficult for air to flow through.


Common colds and other respiratory infections often lead to swollen tissues in the sinuses or throat area. This swelling restricts airflow through the nose.

Anatomical Factors:

Some people have narrow nasal passages due to genetics or past injuries. Others may have a deviated septum (a shift in the wall between nostrils) that makes breathing more challenging.

Now that we’ve covered some of the causes let’s look at ways on how you can get relief from stuffy noses during bedtime.

Tips For Sleeping With Nasal Congestion

Here are some suggestions for getting better rest despite difficulty breathing:

Elevate Your Head:

By using extra pillows under your head while sleeping, gravity helps drain mucus from congested areas in your nose so that you feel less blocked up and more comfortable.

Bonus Tip:

If piling up pillows feels too unstable at night consider using wedge-shaped cervical pillow as they provide better neck support while elevating your head at an angle!

Use a Humidifier:

Humidifiers add moisture to the air which helps soothe inflamed nasal tissues. This can reduce congestion and make it easier to breathe at night. Be sure to clean your humidifier regularly as dirty machines can harbor bacteria, mold, and other allergens.

Drink Plenty of Fluids:

Staying hydrated is essential for thinning out mucus in your respiratory system. Drinking enough fluids also helps keep the lining of your nasal passages moist, reducing irritation and inflammation.

Bonus Tip:

Avoid drinks that dehydrate you such as coffee or alcohol as they could worsen your symptoms!

Take Decongestants Before Bedtime:

Decongestant medication reduces swelling in the nasal passages by constricting blood vessels which open up space for airflow through the nose.


While over-the-counter decongestants are generally safe when used according to instructions, some people may experience side effects like increased heart rate or difficulty sleeping at night. You should consult with a healthcare provider before using any new medications.

In Summary

Sleep isn’t just vital for our physical health—it’s also crucial for our emotional well-being! When we can’t breathe properly through our noses at bedtime, it affects both quality and quantity of sleep we get every night. By elevating our heads while sleeping on pillows, using a humidifier machine, drinking plenty of fluids, taking decongestants medicine before bed; all these tips help us overcome stuffy nose problems so that we can drift off into sweet dreams without any distractions from breathing difficulties!