How to sleep well with stuffy nose

According to the American Lung Association, colds can be caused by more than 200 different viruses. They usually last about a week, but some can last longer. Colds can be uncomfortable because the symptoms are triggered by an immune response to the virus. People get tired easily because the body has to use energy to fight the infection.

Nasal congestion can also make it difficult to breathe, leading to headaches and sleep disturbances. Postnasal drip, where mucus builds up in the back of the throat, can cause irritation and coughing, making it difficult to rest or relax properly. Certain adjustments can also help improve sleep.

Put a pillow under your head.

Using an extra pillow or placing a thin blanket under your head helps relieve nasal congestion by allowing mucus to drain more easily, reducing pressure on the sinuses. Do not use too many pillows or place them too high because they affect the neck, making it easy to get sore after waking up.

Sleep on your side

Lying on your back can make your runny nose and cough worse. On the other hand, sleeping on your side can help relieve nasal congestion and make breathing easier than lying on your back. Check out these other sleeping positions for a good night’s sleep and a more comfortable mind.

Use a humidifier and keep the room cool.

This device increases the humidity in the air in the room, soothing irritated airways and preventing dry throats and noses. Using a clean humidifier or cool mist vaporizer is also beneficial for people with bronchitis. They loosen mucus, making it easier to breathe at night. Keeping the room cool helps the family relax and sleep well.

Rinse your nose with salt water

Use a saline nasal or sinus rinse to clear nasal congestion and mucus. Use a nasal irrigation device. Stand or sit upright, tilt your head to one side, and gently spray or squirt the saline solution into one nostril so that the mixture drains out the other nostril or through your mouth. Repeat the process with the other nostril.

Gargle with warm salt water

Gargling with salt water also helps you sleep well when you have a cold, reduces sore throat and infection. Gargle by holding a sufficient amount of salt water in your mouth, each time for about two minutes. Tilt your head back, gargle to bring the saline solution down your throat for about 15 seconds. After gargling with salt water, do not rinse with plain water.

Nasal spray

Using nasal sprays can help you sleep better. These reduce swelling in the tissues in your nose, reducing mucus production. They are also available in pill and drop form, and people with colds should consult their doctor or pharmacist before using them.

Drink warm water before going to bed

Sipping a warm beverage before bed can also help relieve a cold. Eat light, warm, easily digestible foods before bed to help you sleep better. Soups are a popular choice because they hydrate, are warming, soothe a sore throat, and thin mucus.

Herbal teas such as chamomile or ginger tea soothe the throat and reduce coughs. Warm milk mixed with honey also reduces irritation and has a mild sedative effect. Avoid fatty foods or condensed milk as these can increase mucus production and lead to discomfort.