A stuffy nose at night can be caused by many different factors, including respiratory infections, allergies, asthma, sleep apnea, nasal congestion, and dehydration. Congestion tends to be worse at night because it is harder for the nose and sinuses to drain, which means that mucus pools in the head, making it harder to breathe and potentially causing a sinus headache in the morning. Here are some strategies that can help relieve a stuffy nose at night:
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Avoid congestion-causing triggers before bed: Some people are sensitive to allergens and other environmental triggers that can cause respiratory symptoms like nasal congestion or a runny nose. Examples of triggers for nasal congestion include pollen, pet dander, dust, mold and fungi, smoke from cigarettes, stoves, or fireplaces, cleaning products, car exhaust, and scented products. Avoiding triggers during the day may prevent nasal congestion at night.
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Take a warm, steamy shower: Steam can thin mucus in the nasal passages to help it drain. It may also be helpful to run the shower, close the bathroom door, and inhale warm steam for several minutes instead. Doing this a few times during the day may help clear the nose.
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Use a humidifier: Humidifiers moisturize the air, preventing excessive dryness and reducing the pain of breathing while congested. Some people like to add essential oils, such as peppermint or eucalyptus, to the humidifier.
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Elevate the head: Try elevating the head on a few pillows to help the sinuses drain more easily. Some people also find relief by sleeping on a recliner or couch.
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Stay hydrated: Drinking plenty of water and other fluids can help thin mucus and keep the nasal passages moist.
If a stuffy nose is impacting nighttime breathing, it may be helpful to talk to a doctor about treatment options. Certain medications can often relieve congestion or a runny nose that interferes with sleep, but the right medication depends on the cause of nasal congestion.
