3 Ways to Sleep with a Stuffy Nose

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3 Ways to Sleep with a Stuffy Nose
3 Ways to Sleep with a Stuffy Nose

The nose becomes blocked when the sinuses produce too much mucus, blocking the airway. In this situation, it can be difficult to even fall asleep; the best way to sleep at such times is to control the amount of runny nose produced so that it clears your airways and allows you to breathe more easily. Once you notice that your nose is stuffy, try one of the following ways to make it less stuffy and sleep better.


Method 1 of 3: Using hydrotherapeutic methods

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Step 1. Stay hydrated.

The sinuses need to drain as much of the runny nose as possible for the nose to unclog; this is easy when it is thinner, as it won't be that complicated to blow your nose and allow for better breathing. To thin the mucus, drink as much water as you can, consuming nine to 13 glasses of some type of liquid.

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Step 2. Use a Neti Pot

This product serves to rinse the airways, removing phlegm; use it about an hour before bedtime to sleep better. Fill it with a saline solution purchased from pharmacies; lean forward over a sink, turning your head to one side and placing the tip of the pot against your nostril. Pour the solution slowly through the upper nostril, breathing through your mouth and waiting for the solution to come out of the lower nostril, which should take no longer than a few seconds. Repeat the procedure turning your head to the other side.

  • When finished, gently blow your nose to remove all the fluid and runny nose.
  • Another option is to make your own saline solution with distilled or boiled water (never use tap water that has not been boiled for at least one minute). In a separate bowl, pour 1 cup of hot distilled water, but not peeling, as this can damage the delicate nasal tissues. Add 1/2 teaspoon of table salt or unprocessed, well-ground sea salt to the water. Shake the salt to dissolve it.
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Step 3. Use steam to help you clean your sinuses before going to sleep

It also fights inflammation or infection and dilates the nasal passages, thinning the thicker runny nose and allowing it to be removed through the sinuses.

  • Fill a pot with water and boil it for a minute or two. Remove it from the fire.
  • Cover your head with a large, clean cotton towel. Leave your head over the steaming pan, with a distance of at least 30 cm between your face and the water. Close your eyes, inhaling through your nose and exhaling through your mouth five times; then breathe in and out through your mouth twice.
  • Repeat for ten minutes, as long as there is still steam coming out of the water.
  • Try blowing your nose during and after treatment. This should be done every two hours or whenever you can.
  • Add an essential oil to the water to increase steam effectiveness. Add a drop or two of any of the following essential oils: sage, tea tree, lavender, oregano, mint, mint or thyme.
  • If you don't have any essential oils, add ½ teaspoon of dried herbs per liter of water. After incorporating them, boil for another minute, turn off the heat and take the pan to a more comfortable place to inhale the steam.

Method 2 of 3: Using Aromatherapy

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Step 1. Choose an essential oil

Many of them have anti-inflammatory and antimicrobial properties, helping to fight sinus infection and reducing swelling. When the swelling in your nose subsides, you will be able to breathe better at night and sleep well even with a stuffy nose. Mix the oils at will to find the best mixture for your case, as long as you are not allergic to any of them; test by smearing a small amount on the skin first. Also, don't forget that certain essential oils are toxic if misadministered. Choose a scent you like, but the essential oil needs to be manufactured by a reputable company with a guarantee of purity. Add an equal amount of drops of each oil when combining them. Some of the most used to combat airway obstruction are:

  • Eucalyptus;
  • Mint;
  • Lavender;
  • Melaleuca;
  • Garlic clove;
  • Chamomile;
  • Menthol.
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Step 2. Add essential oils to the Neti pot

To improve the effectiveness of the solutions used with the Neti pot, use essential oils; it must be pure grade and you cannot be allergic or have already suffered allergic reactions to them. Mix one drop of each of the oils after the Neti pot solution: eucalyptus, frankincense and rosemary.

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Step 3. Use an aroma diffuser

Choose an oil from the list above and drop 2-3 drops into the water inside the appliance. About an hour before trying to sleep, lie down as close to the diffuser as possible.

  • Moist air and essential oil help reduce blockage in your nose, giving you a good night's sleep.
  • If the problem persists, try to inhale the air emitted by the diffuser as often as you can during the day to help unclog your sinuses.
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Step 4. Make a chest rub

It can be done with essential oils designed to unclog the airways. Mix three drops of eucalyptus oil, two drops of mint and two more drops of thyme in 1 tbsp with a base oil (such as almonds).

  • Any of these oils can also be substituted for those listed above to help treat excess runny nose in the airways.
  • The mixture will open your sinuses, allowing you to sleep better.
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Step 5. Bathe in essential oils

Drop 12 to 15 drops of essential oils into the bath water, which should be warm and comfortable. Go in and spend about 20 minutes inhaling the oils that will thin the runny nose in the sinuses. Try doing this around bedtime; in addition to unclogging your nose, you will be more relaxed and sleep better.

The steam from the hot bath releases the mucus present in the breasts

Method 3 of 3: Sleeping in other ways

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Step 1. Prepare or buy a saline spray

Salt water spray can be used to unclog the airways and clean the nose; although it doesn't solve the excess of runny nose in the sinuses, the pressure will decrease and your night's sleep will be better. You need to use water, salt and a small spray bottle, which should be 30 to 60 ml; salt can be table or sea salt.

  • Boil 240 ml of water and let it cool until just warm. Add ¼ teaspoon of salt to water and mix well.
  • Pour in ½ teaspoon of baking soda, which helps to reduce the bother of a blocked nose.
  • Put the mixture into a spray bottle. Spray once or twice into each nostril and repeat application only four to five times a day.
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Step 2. Take an antihistamine

A common cause of airway blockage is allergies; if they are "to blame" for the runny nose, especially at bedtime, take an antihistamine. In addition to fighting the problem, this remedy makes the person sleepy, making them sleep better despite the nasal obstruction.

Many antihistamines cause drowsiness. If you need to take the medicine during the day, look for one that does not make you sleepy and avoid driving or operating heavy machinery until you are aware of the adverse effects of the medicine

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Step 3. Try a steroid nasal spray for allergies

When clogging occurs due to allergies, try a steroid nasal spray to reduce inflammation; they provide rapid relief, but use must be continued to maximize effect.

  • These drugs require a prescription, but there is a variant that can be purchased without a prescription in Brazil, Nasacort.
  • When suffering from seasonal allergies, start using a steroid nasal spray early in the season so that symptoms are not as intense.
  • Aim spray toward the outer wall of the nostril, not up or toward the inner wall (septum).
  • Discomfort and dryness, sore throat and sneezing are some of the side effects. If you experience headaches and experience nosebleeds, go to the emergency room immediately.
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Step 4. Let your upper body be tilted while you sleep, helping the sinuses to get rid of phlegm and not clogging the airway

If possible, place a few blocks under the head of the bed to lift the entire bed.

If you can't find any way to clear your sinuses, this method will help you sleep as the congestion will improve and you'll be able to rest better

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Step 5. Use a humidifier

In cases of nasal obstruction due to dry air, it is important to keep the room well humidified; this can be done with a humidifier or by keeping a basin of water close to your head. The water will evaporate overnight and leave your sinuses hydrated.

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