A stuffy nose is a symptom caused by excessive mucus production inside the sinuses that blocks the passage of air; when this happens, it is not easy to sleep. The best way to be able to rest is to keep the amount of secretions under control in order to relieve the disorder or to expel the mucus to breathe better. If you have this annoying symptom, there are many ways to make it less unbearable and sleep through the night.
Steps
Method 1 of 3: with Hydrotherapy
Step 1. Maintain a good level of hydration
To relieve nasal congestion, you need to make sure that the nasal passages expel as much mucus as possible; if the secretions are quite fluid, the process is easier because you can blow your nose and breathe better. To do this, drink as much water as possible; try to sip at least 9-13 8-ounce glasses throughout the day.
Step 2. Use a neti pot
This is a nasal rinse device and you can use it an hour before bedtime to help you sleep. Fill the neti pot with commercial saline solution, lean over the sink and turn your head to one side by inserting the tip of the container which is similar to a teapot into the nostril; slowly pour the solution into the upper nostril while breathing with your mouth open and wait for the liquid to come out of the other nasal opening. This should take a few seconds; then repeat the procedure in the other nostril by turning the head on the opposite side.
- When finished, blow your nose to clear the mucus and solution residue.
- You can make a saline solution yourself using distilled or boiled water (never use tap water without first boiling it for at least a minute). In a separate bowl, pour 250 ml of very hot distilled water, but make sure it is not boiling, otherwise you could damage the delicate nasal mucous membranes; add half a teaspoon of finely ground whole or table sea salt and stir to dissolve the salt.
Step 3. Take advantage of the steam
It allows you to clear your sinuses before going to bed and also to treat the underlying inflammation or infection. The steam opens the nasal passages and thins the thick mucus a little, facilitating its expulsion.
- Fill a liter pot with water and boil it for a couple of minutes; then remove it from the heat.
- Cover your head with a large cotton towel and lean over the steaming pan keeping your face at least 30 cm from the surface of the water; close your eyes, inhale through your nose for a count of five and exhale through your mouth as you count to two.
- Continue doing this for 10 minutes or until the water stops steaming.
- Try to blow your nose during and after the treatment, which you can repeat every two hours or as often as your schedule allows.
- Add essential oils to enhance the effects of the steam. Add a drop or two of one of these oils: spearmint, peppermint, thyme, oregano, lavender, tea tree, or sage.
- If you don't have essential oils, you can replace them with half a teaspoon of the respective dry herb for every liter of water; boil the herb for another minute, turn off the stove and move the pan to a comfortable place where you can steam.
Method 2 of 3: with Aromatherapy
Step 1. Choose an essential oil
There are several oils that appear to have anti-inflammatory and antimicrobial properties that are useful for treating sinusitis and reducing swelling. If you can control the edema of the nasal mucosa, you can breathe easier during the night and therefore sleep better, despite a stuffy nose. You can prepare different blends and combinations to find the best solution for you, but do a skin sensitivity test first to make sure you are not allergic to the substance; also remember that essential oils can be toxic if used incorrectly. Choose the aroma you like and get the oil from a reputable dealer who can guarantee its purity; be careful to always mix the various substances in equal parts. Here are some suggestions:
- Eucalyptus;
- Mint;
- Lavender;
- Melaleuca;
- Cloves;
- Chamomile;
- Menthol.
Step 2. Add essential oils to the neti pot
You can use them to amplify the beneficial effects of sinus washing. Make sure that the substance is extremely pure, that you are not allergic to it and that you do not have negative reactions to the mixture. Mix a drop of frankincense oil, one of rosemary and one of eucalyptus with the liquid of the neti pot.
Step 3. Use a diffuser
Choose one of the oils listed above to find relief from a stuffy nose and pour three drops into the water of a diffuser; sit as close to the device as possible one hour before bedtime.
- Moist air and essential oil reduce congestion and promote sleep.
- If the problem persists, try inhaling the diffuser air as often as you can during the day for an even deeper effect.
Step 4. Prepare an ointment to spread on the chest
You can make your own with essential oils and find some relief from a stuffy nose. Mix three drops of eucalyptus, two of mint, and two of thyme in 15ml of carrier oil, such as almond oil.
- You can replace those suggested with any other oils on the list to clear the nose of congestion.
- The mixture helps open the nasal passages and make you sleep better.
Step 5. Take a bath with essential oils
Drop 12-15 drops into the bathtub filled with water, which must be warm and pleasant; soak for 20 minutes, breathing in the beneficial vapors. Try to do this just before going to bed, the relaxing and decongestant effect of this treatment should help you rest.
The steam released from the hot water should thin the mucus
Method 3 of 3: Other Remedies
Step 1. Prepare or purchase a saline nasal spray
You can use it to clear a stuffy nose and keep its passages open. While it does not completely solve the problem, it can reduce the pressure just enough to allow you to rest. You need water, salt and a small spray bottle, preferably with a capacity of 30-60 ml; you can use sea or table salt.
- Boil 250 ml of water and wait for it to cool down a bit until it reaches a rather high temperature; add a pinch of salt and mix carefully.
- Incorporate half a teaspoon of baking soda, so that the solution is less pungent on the already suffering mucous membranes.
- Then pour it into the spray bottle; treat each nostril with a spray or two as needed up to 4-5 times a day.
Step 2. Take an antihistamine
Allergy is one of the common causes of nasal congestion; if this is your problem and the symptom is rather bothersome, especially at bedtime, take an antihistamine before going to bed. This type of medication also usually causes some sleepiness, thus helping you to rest despite a stuffy nose.
Many antihistamines have a sedative effect; if you have to take them during the day, look for those that do not have this side effect; do not drive or operate heavy machinery until you know what reactions you may have to the drug
Step 3. Give a steroid nasal spray a try, in case you have allergies
If the problem is allergic in nature, you can try this solution to control inflammation; it is a fast acting product, but you don't have to spray it all the time to enjoy the maximum benefits.
- Cortisone sprays are sold only upon presentation of a medical prescription; even if you can find some internet sites that distribute them for free sale, avoid this commercial channel, because you cannot be sure of the safety and provenance of the product.
- If you have seasonal allergies, try using the nasal spray at the beginning of the "offending" period to manage symptoms.
- When you spray the drug into the nostril, you need to point the nozzle towards the outer wall of the nose and not towards the septum or deep cavities.
- Side effects are dryness or stinging, sneezing and throat irritation; if you complain of headache and nosebleeds, call your doctor right away.
Step 4. Lift your torso
Try to keep your entire upper body slightly up as you rest; in this way, the nasal passages are freed and you find some relief from the congestion. If you can, put some bricks under the headboard to raise the whole structure.
If no other solution has proven effective, this method can help you get some rest; keeping the head elevated reduces congestion by promoting sleep
Step 5. Use a humidifier
To minimize the discomfort caused by dry air, keep one of these devices in the bedroom or place a bowl of water on the nightstand; the liquid evaporates during the night and keeps the nasal mucous membranes hydrated.
