Whether you're battling a bad cold or a chronic allergy, a good night's sleep can become a challenge if it's progressed to the stuffy nose stage. Try the following methods to relieve the congestion so you can breathe easier at night to feel more rested during the day.
Instructions
1. Elevate your head to help your sinuses drain through the night. Either sleep on several pillows or place a folded towel or blanket beneath a single pillow. Also try placing a thin board under your mattress and then lifting the end near your head with a few large books.
2. Increase moisture in your room with a cool mist humidifier. Ensure you keep impurities out of the air, however, by filling the unit with distilled water and cleaning the unit weekly by filling and running it with an even mixture of water and white vinegar (see Resources).
3. Consider wearing a special adhesive strip designed to lift the nasal passages to keep them open despite congestion. Be sure to check the size on the box to get the best fit.
4. Use a nasal decongestant spray before bed. Use the spray sparingly, however, since prolonged use can be addictive and possibly damage the lining of your nose. You can also use a saline spray that will simply moisten and soothe your nose rather than stimulating decongestion.
5. Try to unplug your nose and make it "run" by standing in a hot shower or drinking a hot beverage to let the steam thin the mucus plugging your nose. You can also eat a hot and spicy snack or smell an object like a menthol stick or even an onion.
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