A stuffy nose or a tickle in the throat can turn a good night’s sleep into hours of tossing and turning. And poor sleep makes everything harder the next day. Here are practical, low-cost ways to sleep more comfortably when you feel congested.
Why Congestion Feels Worse At Night
When you lie down, mucus no longer drains as easily, so it can pool in the nose and the back of the throat. Blood flow to the nose also changes when you are horizontal, which can make nasal passages feel more blocked. Add dry bedroom air and dust mites in the bedding, and it is easy to see why nights can feel worse than days.
Set Up Your Bedroom
- Raise your head. An extra pillow, a wedge pillow or risers under the head of the bed can help mucus drain instead of collecting.
- Add moisture. A cool-mist humidifier can keep the air from drying out your nose and throat. Clean it as the manufacturer recommends.
- Keep it cool. Many people sleep best between about 60 and 67°F.
- Fight dust mites. Wash sheets and pillowcases weekly in hot water, and consider allergy-proof covers for pillows and mattresses.
- Keep pets out of the bedroom if you are sensitive to dander.
- Close the windows on high-pollen days.
Your Evening Routine
- Take a warm shower before bed. The steam can help loosen congestion.
- Rinse or spray your nose with saline. Saltwater sprays and rinses can clear the nasal passages. Use distilled or previously boiled water for rinses.
- Sip something warm and caffeine-free, like herbal tea or warm water with honey.
- Avoid a heavy meal close to bedtime. Eating late can encourage reflux, which can irritate the throat at night.
- Limit alcohol in the evening. It can make congestion and snoring worse.
- Try a few minutes of slow breathing to relax before sleep.
Choosing Over-The-Counter Products Carefully
Some cold and sinus medicines can affect blood pressure, heart rhythm, sleep or alertness, and some decongestant nasal sprays can cause rebound congestion if used for more than a few days. Before using any of them, especially if you take other medications, ask your pharmacist or doctor which options are safe for you.
If You Snore Or Wake Up Tired
Loud snoring, gasping during sleep or waking up exhausted even after a full night can be signs of a sleep problem that is worth discussing with your doctor. These are not something to treat on your own.
When To Talk To Your Doctor
Everyday tips are not a substitute for medical care. Contact your doctor promptly if you notice:
- Congestion that lasts more than 10 days or keeps coming back
- Facial pain, fever or thick, colored mucus
- Loud snoring with pauses in breathing or gasping
- Shortness of breath when lying flat
Call 911 right away for chest pain, severe trouble breathing, or bluish lips or fingertips.
Related reading: Why Mucus Feels Worse In The Morning (And What Actually Helps)
This article is for general informational purposes only and is not medical advice. Always talk to your doctor or another qualified healthcare provider about your symptoms and before starting any new supplement, exercise or routine. Some pages on this site contain affiliate links; see our Affiliate Disclosure.