Whether you have congestion all day due to allergies or come down with a blocked nose only at night, there are remedies out there that can provide much-needed relief. From altering your sleep position to buying hypoallergenic bedding, a few simple changes can offer huge benefits.
Let’s dive deeper into why you might have a hard time breathing at night and what you can do about it.
- Key Takeaways
- Why Does My Nose Get Stuffy at Night?
- What Are the Symptoms of Nighttime Nasal Congestion?
- How to Get Rid of Nasal Congestion at Night
- When Should You See a Doctor for Nighttime Nasal Congestion?
- Improve Your Breathing: How to Reduce Nasal Congestion at Night
Key Takeaways
- Nasal congestion at night is a common issue that can significantly impact sleep quality and overall health.
- Common causes of a stuffy nose at night include allergies, sleeping position, dehydration, dry air, sinus infections, sleep apnea, deviated septum, and acid reflux.
- Symptoms of nighttime nasal congestion include difficulty breathing through the nose, snoring, dry mouth, frequent waking, and reduced sleep quality.
- Remedies include antihistamines, saline rinses, elevating your head while sleeping, using a humidifier, and switching to hypoallergenic bedding.
- Improving your sleep environment with a quality mattress and hypoallergenic bedding can significantly reduce nighttime congestion and enhance overall sleep quality.
Why Does My Nose Get Stuffy at Night?
Anyone could be vulnerable to a stuffy nose at night. Even if you don’t generally sneeze on high pollen count days or experience other nasal issues during the day, you could find it hard to breathe easily when it’s time to sleep. Here is a quick list of some of the most common reasons you may be experiencing a stuffy nose at night.
Allergies
If you suffer from any allergies during the day, there’s a pretty good chance they’re also causing your nightly woes. You might assume you’re in the clear once you’re inside and far away from any live plants. However, you can drag in a lot of pollen on your clothes, and irritants can blow through the doors and windows. Plus, dust mites that live in mattresses and on sheets can cause a lot of nasal symptoms if you’re allergic to them.
Allergic rhinitis — or hay fever — can cause inflammation in your nasal passages, leading to congestion, sneezing, and a runny nose. Allergies at night can worsen due to:
- Accumulation of allergens in your bedroom
- Lying down, which can cause mucus to pool in your sinuses
- Delayed allergic reactions to daytime exposures
Even if you don’t have typical allergies, non-allergic rhinitis can cause similar symptoms. This condition involves nasal inflammation triggered by irritants like strong odors, changes in weather, or certain foods and beverages.
Sleeping Position
Your sleep posture can also contribute to nighttime congestion. When you lie down, gravity works against you, making it more challenging for mucus to drain properly. This can lead to:
- Mucus buildup: In a horizontal position, mucus can accumulate in your nasal passages instead of draining naturally.
- Increased blood flow: Lying down can cause more blood to flow to your head and nasal area, potentially leading to swollen nasal tissues.
- Sinus pressure: The combination of mucus buildup and swollen tissues can create uncomfortable sinus pressure.
To mitigate these effects, consider elevating your head slightly while sleeping with pillows. This position can help promote better mucus drainage and reduce nasal congestion at night.
Dehydration
If you’re not getting enough water, your nasal passages can become dry and irritated. Not only should you drink a lot of water during the day, but you may want to consider limiting alcohol intake in the evening if you notice it leads to breathing troubles in bed. And — not that it is ever a good idea before bed — but a night coffee can lead to dehydration, as well as a midnight cleaning spree.
Dry Air
If you’re waking up congested regularly, consider the air quality in your sleep space. Dust mites flourish in particularly humid air, but if things get too dry, your nose and throat will suffer. The Environment Protection Agency recommends indoor humidity levels to be between 30 and 50 percent to prevent mold growth, which can lead to congestion and other health complications, along with dust mites and other pests.
Sinus Infection or Cold
The first sign of a serious nasal infection or cold virus might be nasal congestion at night. As you lie down, slight inflammation that wasn’t so pronounced during the day can suddenly become painful when gravity takes over. Be on the lookout for other symptoms if you’re feeling good during the day but suddenly start to have breathing trouble for a few nights in a row.
Sleep Apnea
Breathing troubles at bedtime can also indicate a greater issue, including sleep apnea. This chronic issue happens most commonly when your throat muscles are too relaxed. Sleep apnea causes your breathing to intermittently stop and start and should be treated by a doctor.
Deviated Septum
A deviated septum is a structural abnormality in the nose that can significantly contribute to nighttime nasal congestion. When the septum is significantly off-center or crooked, it’s considered deviated. Unfortunately, a deviated septum can lead to sleep apnea and snoring, making it harder for you to get a good night’s sleep.
Here are a few ways a deviated septum can lead to congestion at night:
- Airflow obstruction: A deviated septum can partially block one or both nasal passages, making it harder to breathe, especially when lying down.
- Increased mucus production: The irregular airflow can cause the nasal tissues to produce more mucus as a protective mechanism.
- Amplified effects at night: When you lie down, gravity can cause more blood and mucus to pool in the nasal area, potentially exacerbating the obstruction caused by a deviated septum.
- Positional congestion: Depending on which side the septum deviates, you may experience congestion more severely when lying on one side versus the other.
If you suspect a deviated septum is causing your nighttime nasal congestion, consulting with a specialist can help determine the best course of action, which may include surgical correction in severe cases.
Acid Reflux
Gastroesophageal reflux disease (GERD), commonly known as acid reflux, can contribute to nasal congestion at night. While GERD is primarily associated with digestive symptoms, it can also affect the upper respiratory system and sometimes has similar symptoms to sinusitis, including stuffy nose at night. This is because when an individual with acid reflux lies down, stomach acid can flow up the esophagus and reach the throat and nasal passages, inflaming mucus membranes and causing a stuffy nose and congestion.
What Are the Symptoms of Nighttime Nasal Congestion?
Nighttime nasal congestion can significantly impact your sleep quality and overall well-being. While a stuffy nose at night is the primary symptom, it often leads to a cascade of other issues that can disrupt your rest and leave you feeling less than refreshed in the morning. Let’s explore the common signs of nasal congestion at night:
- Difficulty breathing through the nose: This is the most obvious symptom, characterized by a feeling of fullness or pressure in your nasal passages. You may find yourself forced to breathe through your mouth, which can lead to other issues.
- Snoring: Nasal congestion often results in increased snoring, as you’re more likely to breathe through your mouth. This can disrupt sleep for both you and your partner.
- Dry mouth: When nasal congestion forces mouth breathing, you may wake up with an uncomfortably dry mouth and increased thirst. This can also lead to bad breath and potentially increase the risk of dental issues.
- Frequent waking during the night: You may find yourself waking up multiple times throughout the night due to breathing difficulties or discomfort. These awakenings, even if brief, can significantly fragment your sleep cycles, making it challenging to enter deep sleep.
- Reduced sleep quality: The cumulative effect of these symptoms often results in poor overall sleep quality. You may feel unrefreshed or groggy upon waking, experience daytime fatigue, and have difficulty concentrating during the day.
How to Get Rid of Nasal Congestion at Night
Nasal congestion at night leads to tossing, turning, and probably some extra morning coffee. It’s bad enough when it happens once in a while — when the issue becomes chronic, it’s maddening. Here are remedies for nasal congestion at night that may provide much-wanted relief:
Antihistamines
Taking antihistamines is one of the easiest ways to prevent nighttime allergies. As their name suggests, antihistamines block histamines (which are compounds your body releases when it senses an inflammatory or allergic reaction). These are great during the day, and they may also be a good bedtime habit if you sleep with the windows open. Similarly, an over-the-counter nasal decongestant will help with occasional nasal congestion.
In addition to antihistamines, you may want to consider an NSAID at night to reduce nasal inflammation. And, as Healthline points out, sometimes you have to fight against your instinct to blow your nose. Nose blowing can create pressure in your nasal passages that causes fluid to go from your nose to your sinuses. Dab your nose and blow gently, one nostril at a time, when you absolutely need to.
Saline Rinse
Keeping your nose clean may also help you breathe better. Start using a Neti pot before bed to clear out any remaining allergens from your day and get rid of pesky germs, too. A saline rinse not only removes dust, pollen, and pet dander that accumulates in your nasal passages throughout the day but can help moisturize them to prevent them from drying out at night.
Sleep Apnea Machine
If you suspect you have sleep apnea, a doctor can help you take a sleep test and may recommend a sleep apnea machine. A sleep apnea machine, known as a Continuous Positive Airway Pressure (CPAP) machine, delivers a continuous stream of air through a mask that you wear over your nose, mouth, or both while sleeping.
Additionally, consider a different sleeping position for sleep apnea. Typically, side sleeping is often the best way to alleviate symptoms because it opens the airways.
Acupuncture
Some people find relief with acupuncture. If you’re trying to avoid medication or you simply want to give more natural treatments a shot, a session with a good acupuncturist could clear your sinuses and have you sleeping with clear airways throughout the night.
Elevate Your Head
Waking up to a stuffy nose every morning could be the result of something as simple as your neck angle when you sleep. A super flat pillow is great for neck alignment, but it doesn’t do much for keeping inflamed sinus passages open. Doubling up on your pillows or using a bigger one will prop your head up and can open your airways. You may also want to sleep on your side instead of your back.
Humidifier
As we mentioned above, dry air is a common culprit when it comes to nighttime congestion. Keeping a humidifier going all night will provide the moisture you need to avoid waking up with a stuffy nose and sore throat. This is particularly good advice in cold winter temperatures when frigid air leads to lots of nasal issues.
Hypoallergenic Sheets
Dust mites feed on your dead skin cells, and there are millions of them in your bed. We know, ew. The good news is that they’re less likely to survive and thrive in certain types of fabrics. Organic cotton and bamboo, for instance, are less likely to promote the growth of their gross little colonies. Switch to hypoallergenic bedding like bamboo sheets and wash them once a week to keep these pests at bay.
Hydration
Proper hydration helps keep your nasal passages moist, which is essential for reducing irritation and promoting easier breathing.
Adequate fluid intake throughout the day helps thin mucus, making it easier for your body to drain. Before bed, ensure you’ve consumed enough water to support your body’s natural processes overnight.
However, balance is key. Avoid drinking water before bed in large amounts to prevent frequent bathroom trips. Instead, ensure proper hydration throughout the entire day. Also, consider using a humidifier in your bedroom to add moisture to the air and keep your nasal passages moist while you sleep.
Keep Pets Out of the Bed
Like it or not, your pets can bring a whole lot of allergens and other irritants into your sleep space. It’s cute how they sleep at the end of your bed — but at what cost? If you have an outdoor pet and nasal congestion at night, the solution may be to train your buddy to sleep in a dog bed instead of right in your face.
When Should You See a Doctor for Nighttime Nasal Congestion?
While occasional nasal congestion at night is common, persistent or severe symptoms may warrant a trip to the doctor. Here are some signs that indicate it’s time to consult a healthcare professional:
- Prolonged congestion: If your nighttime nasal congestion lasts for more than 10-14 days without improvement, it’s advisable to see a doctor. Chronic congestion could be a sign of underlying conditions that require proper diagnosis and treatment.
- Bloody nasal discharge: If you notice blood in your nasal secretions, especially if it occurs frequently or in large amounts, seek medical attention promptly. This could indicate a more serious issue, such as a nasal lesion or high blood pressure.
- Severe pain or headache: Persistent or intense pain in your face, especially around your sinuses, or severe headaches upon waking or throughout the day accompanying your nasal congestion may suggest a sinus infection or other complications that need medical evaluation.
- Fever: If your nasal congestion is accompanied by a fever, particularly one that’s high or persistent, it could indicate an underlying illness for which you may need treatment.
- Difficulty breathing: If your nasal congestion is severe enough to cause significant breathing problems, consult a doctor immediately to get proper treatment and rule out any complications.
- Green or yellow discharge: Thick, colored nasal discharge, especially if it’s greenish or yellowish, may indicate a bacterial infection that could benefit from antibiotic treatment.
- Sleep apnea symptoms: If your nasal congestion is accompanied by loud snoring, gasping for air during sleep, or excessive daytime sleepiness, you may need to be evaluated for sleep apnea.
Improve Your Breathing: How to Reduce Nasal Congestion at Night
If you want to live better, you have to sleep better. Don’t believe us yet? Research finds that improving your sleep leads to a sharper memory, increased heart health, and a stronger immune system. Plus, it just feels good. Getting rid of nasal congestion at night is a must if you want to improve your sleep quality.
Your sleep environment can help you manage nighttime nasal congestion. It might be time to reconsider your current mattress and bedding. A high-quality memory foam or hybrid mattress offers more than just comfort. It contours to your body, promoting better spinal alignment and reducing pressure points.
Additionally, copper-infused technology found in Layla Mattresses naturally resists common allergens, potentially reducing nighttime congestion. Pair this with hypoallergenic bamboo sheets, and you’ve created a sleep sanctuary that’s not only comfortable but also inhospitable to dust mites and other allergens that can worsen nasal issues. Sleep better with Layla.
