Breathe Easy: 8 Ways to Sleep Better With a Stuffy Nose

Have you been congested for a few days and nights have become sleepless?

Maybe you should eat spicy, do a breathing exercise before bed, and place a warm compress on your nose so you don’t wake up groggy tomorrow morning.
A Few Simple Steps to Start Breathing Again Walking around during the day with a stuffy nose is uncomfortable.

Food has no taste or smell.
Speech is not always clear and breathing is not easy.
But at night, the situation is much worse.
While lying down, some mucus flows backward, increasing the feeling of nasal congestion, which can lead to shortness of breath and sleep disruption.
The good news is there are several natural solutions that may relieve congestion and ensure a good night’s sleep even with a stuffy nose.
Heres what to do to start breathing and sleeping better.
Note: if nasal congestion lasts more than a few days or worsens, consult your doctor.

1. Include Spicy Foods in Your Diet
Include spicy foods such as chili peppers and horseradish.
They contain capsaicin, a chemical compound that increases mucus production and thins it.
This improves drainage in the nasal passages, and congestion may clear more easily.
There is no need to overdo the spice even adding spicy sauce, garlic, onion, or red pepper to a meal can help.

2. Drink Plenty of Fluids
Staying hydrated with water, herbal tea, and soup helps the body thin mucus buildup in the nasal passages, facilitating drainage and easing breathing.

3. Apply Warm Compresses on the Nose and Forehead
When the nose is congested, pressure builds in the nasal passages, creating congestion that cannot clear.
Placing warm compresses on the nose and forehead can relieve sinus pressure and thin congestion.
How to do it: soak clean cloths in warm water, wring them out, and place them on the forehead and nose for a few minutes.
To increase effectiveness, gently massage the nose and upper face.

4. Take a Few Minutes for a Breathing Exercise Before Bed
Breathing exercises may help reduce stress from another sleepless night and relieve congestion.
Heres one to try: Sit comfortably and inhale through the nose. Pinch the nostrils with your fingers, hold your breath and move your head up and down, then side to side.
Try to hold as long as possible.
Release the nose and breathe as calmly as possible.
Breathe steadily for 30 seconds and repeat. Do two rounds.

5. Use a Humidifier
Humidity can soothe irritated tissues and vessels in the nose and sinuses. Running a humidifier in the bedroom overnight can also prevent dryness that may trigger irritation and congestion.
You can achieve a similar effect by taking a hot shower before bed.
Close the bathroom door and inhale steam for a few minutes.
Tip: if using a humidifier, add 5–6 drops of peppermint, eucalyptus, lavender, lemon balm, or tea tree oil.
How to use a humidifier correctly: Place it safely away from the bed to prevent contact and burns.
Use purified water, not tap water, to reduce mold growth risk.
Clean the device inside and out between uses and dry it well according to manufacturer instructions to prevent bacteria and fungi growth.

6. Add Lavender Essential Oil to Your Pillow
Add a few drops of lavender essential oil to the pillow before bed.
The oil can help relax, open nasal passages, and ease falling asleep.

7. Elevate Your Head
Elevate your head at night.
If your bed is not adjustable, use an extra pillow.
Sleeping with your head raised may prevent mucus from accumulating in nasal passages.

8. Try Sleeping on Your Side Side
sleeping encourages nasal breathing, which may help filter allergens and prevent congestion from accumulating at the back of the throat, keeping airways as open as possible.
Professional Advice: Biologist, aromatherapist, and certified naturopath who conducts natural pharmacy workshops.