Here’s everything you need to know about the best sleep positions, nasal sprays, and steam hacks for helping you sleep if you’re congested.
When a stuffy, congested nose makes it tough to sleep, simple changes in your sleep position, drugstore finds, and steam can all help. And when you’re feeling under the weather, you need that good, quality rest.
First, know that it’s not just in your head: Congestion is often worse when you lie down (you can blame gravity for that).
Whether you have allergies, a cold, the flu, a sinus infection, a structural abnormality in your nasal passages, or any other cause of a stuffy nose, these tips are generally safe for most people. But talk to your doctor about a stuffy nose — especially if it’s messing with your sleep — if you also have any of the following:
Forehead, eye, nose, or cheek swelling
Blurred vision
Yellow or white spots in your throat
Mucus coming from your nose that’s any color other than white or yellow or only comes from one nostril
A fever
A cough that lasts for more than 10 days
Symptoms that last for more than 3 weeks
Otherwise, try these tips for getting better sleep.
1. Elevate Your Head
When you lie down with a stuffy nose, blood pools in the narrowest parts of the nose, causing the lining of the nose to expand, explains Andrew Y. Lee, MD, a board-certified otolaryngologist with Metro ENT and Facial Plastic Surgery in Rockville, Maryland. Even the small expansion that happens when you lie down at night narrows valves in your nose enough to make you feel stuffier than if you were standing or sitting upright, he explains.
That means elevating the head of your bed with risers or propping yourself up on an extra pillow or two makes less blood pool in your nose and limits excessive stuffiness, he says.
2. Find Your Optimal Position
Sometimes there are structural issues in your nose that can make you feel like you can’t breathe through it, like a deviated septum. That’s when the wall between your nostrils shifts more to one side or the other, and that can make one nasal passage more narrow. “Sometimes lying on that side versus the other might make congestion worse,” Dr. Lee says. “For instance, if the left nostril is already really tight and then you lie with your left nostril down, it might make that feel even tighter.”
There isn’t necessarily one best sleeping position for a stuffy nose, he says; rather, it will depend on your personal situation and preferences.
3. Try a Nasal Spray
There are different nasal sprays for different causes of nasal congestion. For managing allergies at bedtime, Lee recommends an intranasal steroid spray, like fluticasone propionate or azelastine. “Those try to decrease the inflammation to buy more space in your nasal passages,” he says.
Keep in mind, the results may not be immediate. “A steroid nasal spray is the first treatment to try for a persistent stuffy nose,” says the otolaryngologist-rhinologist Thomas S. Higgins, MD, the president of ENT Care Centers and the clinical research director at Kentuckiana ENT. “It is the best treatment, but can take several weeks before you notice its effects.”
Steroid nasal sprays may not help as much if you have a cold, Lee says. Instead, that’s the time to try nasal decongestant sprays, like oxymetazoline. “When you’re acutely sick, it can be really helpful, but you don’t want to use that for more than two or three days because you can actually get worsening rebound congestion,” he says.
Check with your doctor before using one, especially if you’re not sure which spray would be best for you.
4. Consider an Oral Decongestant
Over-the-counter decongestant medications aim to, as their name suggests, reduce congestion. They’re generally effective and safe to take for two to three days if you’re congested because of a common cold.
“They can be really helpful in trying to relieve acute congestion or facial and ear pressure in the setting of a cold,” Lee says. “Typically you don’t want to take oral decongestants longer than a couple days,” he adds. That’s because prolonged use is linked with higher chances of side effects including increased heart rate, seizures, insomnia, and anxiety.
Also know that oral decongestants like pseudoephedrine can cause headaches, irritability, nausea, and trouble sleeping in some people, so be cautioned that the benefits don’t always outweigh the risks.
5. Try an Antihistamine
If your stuffy nose is due to allergies, you may want to reach for an oral antihistamine rather than a decongestant. Although these meds are typically a bit more effective for sneezing or an itchy nose, they can still ease some nasal congestion (although research suggests they’re not as effective as a steroid nasal spray).
Some, like diphenhydramine, can also make you feel drowsy. Bonus: This might help you doze off when your stuffy nose is messing with your sleep, Dr. Higgins says.
6. Rinse Your Sinuses
Washing out your nose may not sound like the most pleasant experience, but it can help loosen mucus that’s causing congestion. You can do this with a neti pot, a teapot-like device used for nasal irrigation. Or use a packaged saline sinus rinse kit, Lee says.
To use a neti pot, fill the device with distilled, sterile, or boiled then cooled water. Tilt your head to the side over a sink, breathe through your mouth, and pour the liquid into your top nostril so it drains out your bottom nostril. It’s safe to do a nasal wash once or twice a day when you’re dealing with symptoms.
7. Inhale Steam
Inhaling warm vapor can loosen mucus and improve congestion. One small study documented this in people who are stuffed up due to allergies.
You can easily make your own steam station at home by boiling water, then leaning over the pot of water with a towel over your head to trap the vapor and inhale the steam. Just make sure you move closer to the warm water gradually to avoid burns.
8. Smell Eucalyptus Essential Oil
For an added boost to your facial steam, mix a few drops of eucalyptus essential oil into the steamy water. A combination of aromatherapy and steam inhalation can ease congestion in your nose and chest.
You can find essential oils online or in natural food stores. You can also find eucalyptus ointments to rub on your chest or nose to loosen mucus and ease congestion.
Never swallow eucalyptus oil, and make sure you follow the dilution instructions on the package when using it in diffusers or steam.
9. Take a Shower
You can also crank up the temperature in your shower and stand under the warm water (or just linger in the bathroom with the door closed) to inhale the steam and loosen up your congestion. But be careful not to scald yourself (a shower that is too hot can increase dry skin and further irritation).
10. Turn on a Humidifier
If a shower isn’t part of your bedtime routine, consider using a humidifier in your bedroom, especially during drier or colder seasons, Higgins says. These devices add moisture to the air, potentially breaking up congestion and making it easier to breathe as you drift off, Lee says.
While there aren’t many studies looking at humidifiers for nasal congestion, they’re generally safe to use if you feel they help. That said, they’re likely to work better if you use them consistently, Lee says.
11. Stay Hydrated
“Get plenty of fluids” is the kind of home remedy for a stuffy nose you may have heard from your grandma for decades. And while there isn’t necessarily robust data to support drinking more water to ease congestion at bedtime, staying hydrated can’t hurt.
“It’s hard to predict if you’re going to notice a huge difference,” but it does tend to thin and clear out mucus, Lee says. The simplest way to track your hydration? Take a look in the toilet bowl. Pale yellow urine usually means you’re drinking enough water.
Note, however, for some people, warm drinks can make congestion worse (if you have vasomotor rhinitis). If this is the case for you, skip this strategy. And if you try it, make sure your warm beverage of choice is caffeine-free if you’re sipping it near bedtime.
12. Sip a Warm Drink
A steamy mug of calming chamomile tea can be part of a bedtime routine whether you’re stuffed up or not. But a warm drink might have a similar effect to inhaling steam or taking a hot shower when it comes to clearing congestion.
One small study found there wasn’t any objective difference between sipping a warm beverage or the same drink at room temperature in terms of nasal symptoms. But the warm drink did change how the study participants perceived their symptoms, which could make all the difference.
Note, however, for some people, warm drinks can make congestion worse (if you have vasomotor rhinitis). If this is the case for you, skip this strategy. And if you try it, make sure your warm beverage of choice is caffeine-free if you’re sipping it near bedtime.
13. Give Acupressure a Try
Acupressure is a type of complementary medicine related to acupuncture. But instead of placing needles in the skin, acupressure involves applying pressure to or massaging certain points on the body to alleviate symptoms. One small study in children with allergies found a four-week acupressure program resulted in less nasal congestion and better sleep.
Try gently massaging the ridge of your nose or the space between your nostrils and upper lip. Rubbing these areas may ease congestion.
14. Consider a Ginger Supplement
In one small study, people who took 500 milligrams (mg) of ginger extract every day for six weeks had fewer nasal allergy symptoms, including congestion. That might be due to ginger’s inflammation-fighting properties, the researchers hypothesized.
The active ingredient in hot peppers, capsaicin, can actually be delivered in nasal spray form to fight congestion at the source (and it’s not as uncomfortable as it sounds). There are only small studies investigating the effects of nasal capsaicin on congestion, but those data suggest it’s more effective than a placebo.
More research is needed to determine the optimal dose to use and how long to use it.
16. Avoid Alcohol Before Bed
Alcohol can narrow nasal passageways, especially if you’re already congested due to allergies, according to one small study. That’s because booze acts as a muscle relaxant, so it may make you more prone to snoring and acid reflux, both of which can worsen congestion at night, Lee says.
Dust mite allergies might strike at bedtime if you’re not washing your sheets, pillowcases, and even your pillows on the regular, Lee says. To prevent those little critters from worsening your nighttime congestion, wash sheets and pillowcases at least every other week. And wash your pillow every three months.
18. Avoid Other Allergens
Dust mites aren’t the only irritants to watch out for. If you’re congested at night or trying to sleep with a cold, it’s wise to avoid tobacco smoke, strong perfumes, scented candles, wood-burning stoves, and strong household cleaners that bother your breathing.
And as comforting as it may be to cuddle with your furry friend when you’re feeling stuffed up, keep your pets out of your bedroom to limit allergy or asthma exacerbations due to their dander.
19. Keep Your Bedroom Cool
If your bedroom is too warm, the blood vessels in your nose (and all over your body) dilate, which could make some people feel more stuffy at night than if they were trying to sleep in a cooler room, Lee says.
Generally, a comfortably cool bedroom is around 65 to 68 degrees Fahrenheit.
20. Set Your Fan to Oscillate
If you sleep with a fan blowing — either for white noise or for temperature regulation — avoid pointing it directly at you all night long, Lee says. The constant breeze can dry out your nose, potentially leading to worse stuffiness, he says. Instead, switch it to an oscillating setting or point it away from you.
21. Stick On a Nasal Strip
These adhesive strips work by stretching some of the upper cartilage of the nose to make more space for airflow and can be “very effective,” Lee says. In one small study, nasal strips improved congestion symptoms and sleep issues. You can buy nasal strips at your local pharmacy or online.
22. Pop In an Intranasal Breathing Aid
Sometimes also called intranasal breathing cones, these over-the-counter devices are available at pharmacies or online. They “look like little bat wings,” Lee says, and sit inside your nostrils, propping open your airways to alleviate congestion and limit snoring.
The Takeaway
Nasal congestion from a cold, the flu, a structural issue with your nose, or allergies can get worse at night when you lie down and blood pools in your nasal passageways, blocking the flow of air. Over-the-counter medications like decongestants, antihistamines, and nasal sprays may help, as can natural remedies like nasal irrigation, facial steaming, and staying hydrated. Talk to your doctor if your congestion significantly affects your ability to sleep or if it doesn’t go away within three weeks.
