Here are a few tips to help you sleep with a blocked nose:
- Use a humidifier: Dry air can make nasal congestion worse, so using a humidifier in your bedroom can help to moisten the air and make it easier to breathe.
- Elevate your head: Sleeping with your head elevated can help to reduce nasal congestion by allowing gravity to help drain mucus from your nasal passages.
- Use nasal decongestants: Over-the-counter nasal decongestants can help to reduce nasal congestion and make it easier to breathe. Be sure to follow the instructions on the package, and do not use them for more than 3-5 days.
- Try a saline nasal spray: Saline nasal sprays can help to moisturize the inside of your nose and reduce congestion.
- Try a hot compress: Applying a hot compress to your face, particularly around your nose, can help to open up nasal passages.
- Avoid smoking and secondhand smoke.
- Avoid alcohol, caffeine and heavy meals close to bedtime.
- Practice good sleep hygiene, such as sticking to a regular sleep schedule and creating a relaxing bedtime routine.
It’s worth noting that if your blocked nose is caused by an infection, these tips may only provide temporary relief. In that case, you should see a doctor for treatment.