Nasal Congestion & Sleep: Tips on How to Sleep Better at Night


Do you ever find yourself tossing and turning at night, struggling to get a good night’s sleep because of that annoying nasal congestion?

We’ve all been there, and it’s not fun. Whether it’s due to allergies, cold, or simply a case of dry nasal passages, dealing with a stuffy nose can make bedtime feel like a battle. But fear not, because we’ve got some tips and tricks to help you breathe easier and sleep better at night.

First things first, let’s talk about what causes nasal congestion in the first place. Nasal congestion occurs when the blood vessels in your nasal passages become inflamed, causing the tissues i.e. membrane lining to swell.[1] This can be triggered by a variety of factors, including:[2]

  • Allergies: Allergens like pollen, dust mites, and pet dander can trigger an allergic response, leading to congestion. 
  • Infections: Viral infections like the common cold or bacterial infections can cause inflammation in your nasal passages.
  • Dry Air: Dry indoor air, especially in the wintertime, can dry out your nasal passages, making them more susceptible to congestion. 

Now that we know the root of the problem, let’s look at some solutions that can help you tackle the problem and get a better night’s sleep:[3]

1. Humidify Your Space

Dry indoor air can sometimes affect your nasal passages negatively. To relieve this, consider using a humidifier in your bedroom. Adding moisture to the air can help soothe irritated nasal tissues and make it easier to breathe.

2. Elevate Your Head

Sleeping with your head slightly elevated can help ease nasal congestion, as well as drain the nose and sinuses. Use an extra pillow or invest in a wedge-shaped pillow to keep your head and upper body in an elevated position. This can help reduce the feeling of stuffiness and make breathing more comfortable. 

3. Steam It Out

A hot shower before bedtime can work wonders for nasal congestion. The steam can help clear your nasal passages and provide temporary relief from stuffiness. You can also try using a bowl of hot water and inhaling the steam for a similar effect. 

4. Nasal Lubrication

One effective way to relieve nasal dryness and congestion is to use over-the-counter nasal lubrication products like those offered by Rhinaris®. Rhinaris® provides a wide range of solutions designed for easy self-application. These products are suitable for both adults and children and are non-addictive with no rebound effect, making them a safe and effective option for maintaining nasal health. 

5. Saline Nasal Rinse

A saline nasal rinse can help flush out mucus and allergens, providing quick relief from congestion. 

6. Nasal Strips

Nasal strips are attached to the bridge of your nose and help open up your nostrils. People often use nasal strips to stop snoring, but they can also make it easier to breathe when your nose is blocked and congested.

In conclusion, nasal congestion doesn’t have to be a constant roadblock to a good night’s sleep. By implementing some of the tips mentioned above and considering the use of products like Rhinaris®, you can find relief from nasal dryness and congestion, allowing you to breathe easily and sleep better at night.

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Rhinaris® is a registered trademark owned by Norwell Consumer Healthcare Inc.





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