Some people may notice they get worse sleep when they have colds, allergies or sinus infections. There could be several factors for this and common among them is nasal congestion. Nasal congestion can lead to difficulty breathing, snoring or even an uncomfortable runny nose.
Consider the following practical tips to help you sleep more comfortably when dealing with nasal congestion.
Elevate Your Head
Sleeping with your head elevated can help reduce nasal congestion. Prop yourself up with extra pillows and lay on your back. This position can prevent mucus from pooling in your nasal passages and make it easier to breathe.
Use a Humidifier
Dry air can exacerbate nasal congestion. Using a humidifier in your bedroom adds moisture to the air, which can help soothe irritated nasal passages and loosen mucus. Make sure to keep the humidifier clean to avoid spreading germs or mold.
Try a Saline Rinse
A saline rinse can help clear nasal passages and reduce congestion. These over-the-counter bulbs and syringes used to flush water through the nasal passages are safe and effective for temporarily relieving symptoms. Use them before bed to help open your nasal passages and make breathing easier.
Stay Hydrated
Drinking plenty of fluids can thin mucus and help it drain more easily. Aim to drink water throughout the day, and consider having a warm beverage before bed, like herbal tea. Avoid caffeine and alcohol close to bedtime, as they can dehydrate you.
Resist the Urge to Blow Your Nose
At any given time, nearly 12% of the population has nasal congestion, and they likely blow their nose for it. However, blowing your nose can cause additional pressure in your nasal cavities, which could move fluid from your nose to your sinuses. Instead, use a tissue to dab at a runny nose or blow gently through one nostril at a time.
When to See a Doctor
If nasal congestion persists for more than a week, or if you experience severe symptoms like a high fever, facial pain or difficulty breathing, call your doctor. Chronic congestion, frequent sinus infections or symptoms that don’t improve with over-the-counter treatments may need treatment by a doctor. For persistent or severe symptoms, seeking medical advice is always the best course of action.
To learn more about your sinus health, contact Palmetto ENT & Allergy to schedule a consultation today.