Is there anything worse than trying to sleep with a blocked nose?
During the winter months many of us suffer from colds and blocked noses -an honestly, there is nothing worse.
And, while we’re often told to rest up, stuffy noses can make it difficult to get that much needed sleep.
To help, Natalie Armstrong, sleep expert at
Sealy UK, is here to give her advice on how to snooze better when you’re suffering from a blocked nose.
- Take a shower
A hot shower is a great way to ease nasal congestion – the steam helps to thin out the mucus in your nose and reduce inflammation. While it might not rid your blocked nose completely, it can relieve symptoms for a significant amount of time, allowing you to drift off into a deep slumber.
Alternatively, you can achieve the same effect by inhaling steam from a pan of hot water, which can also be easily repeated throughout the day to help stave off symptoms.
- Stay hydrated
Fluids are essential when fighting a blocked nose, so be sure to drink plenty throughout the day. Water, in particular, helps to thin mucus and decrease the pressure in your sinuses. This helps to reduce inflammation and irritation, as well as headaches, all of which make it easier to sleep through the night.
- Sleep with a hot compress
Applying a hot compress to your forehead can ease your blocked nose, as it can decrease inflammation and sinus congestion by improving blood flow. However, if you don’t have a hot compress at home, you can place a folded towel or flannel, soaked in hot water, on your forehead for a similar effect.
- Eat spicy food
If you can brave the heat, eating spicy food is a surprisingly good way to combat your blocked nose ahead of bedtime. While it may not be the obvious remedy, eating spicy food is a natural way to induce mucus flow. This is because the compound capsaicin, which gives chilli peppers their heat, widens your nasal passages and reduces instances of inflammation and sinus pain.
It also produces mucus, which can leave you with a runny nose, but without any pressure from blockage or congestion.
- Use another pillow
Sleeping with your head propped up slightly can help to keep your blocked nose at bay during the night. Using another pillow or two will encourage the mucus to flow from the nose and take some of the extra pressure away from your head, helping you to fall asleep and stay asleep longer.
