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How To Sleep Better When Congested

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Making Proactive Changes To Your Sleeping Environment

How to take care and get a better sleep infant has stuffy nose, this flu season.

Do you have a blocked nose at night only? If you do, making the following adjustments in your bedroom may help alleviate your congestion.

  • Keep your pets out of your bedroom, especially if you are allergic to pet dander or dust.
  • If the air in your house tends to be dry, purchase a humidifier. This suggestion is especially relevant during the winter months when the air is often drier.
  • Avoid drinking alcohol and caffeine before bed. Both can make you dehydrated, which can aggravate your sinuses.
  • On that same note, do what you can to stay hydrated. Hydration will help you feel better overall, but it can also work to alleviate some sinus pain.

Take A Steamy Hot Shower

If your sinuses are running like a leaky pipe, it can feel like a losing battle trying to get them clear. Taking a hot shower with lots of steam can help loosen up mucus and soothe your uncomfortable sinuses. Use this time to clear out your runny nose so you can lay off the tissues when you go to bed. The warmth will also relax your tired body, so youll be closer to the ideal sleeping temperature and sleep will come more swiftly. In addition, we recommend warming up your feet and keeping them warm and comfortable in bed to help speed up the process of falling asleep.

Drink A Warm Beverage

A warm, steamy drink before bedtime may help soothe a sore throat, while the steam may loosen up your congestion.

Decaffeinated tea with honey is a great choice. Chamomile tea, peppermint tea, and ginger tea are also good options. All have properties that may help you relax, breathe easier, or fight infections.

If youd prefer to stay away from tea, you can also sip on:

  • hot water with lemon juice and honey
  • hot soup
  • low-sodium broth

Aim to drink a warm beverage about 60 to 90 minutes before you go to bed. Drinking liquids too close to bedtime may cause you to wake up to use the bathroom during the night.

If youre feeling achy, an over-the-counter nonsteroidal anti-inflammatory drug can help. These medications can alleviate some cold symptoms, including headache, muscle aches, ear pain, and fever.

Common NSAIDs that are available without a prescription include:

As with any OTC drug, check the label for the recommended dosage. Follow the directions carefully.

If you have a fever, avoid using NSAIDs for more than 3 days in a row. Similarly, if you have pain, avoid using them for more than 10 days. See your doctor if your symptoms persist.

A nasal decongestant works by reducing swollen tissue in your nose, which, in turn, can decrease the production of mucus. This can make it easier to breathe, especially when youre trying to sleep.

Nasal decongestants are available over the counter at drugstores. You can find them in the following forms:

  • pills
  • drops

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Keep Pets Out Of The Bed

Although you might love sleeping with your dog or other furry friend, it may not be the best idea when you have a stuffy nose. Pet dander carries allergens that can irritate nasal congestion, which may worsen if your bedding is covered in it.

While youre under the weather, you can give your pets some cozy dog beds so they take their daytime naps and nighttime rest elsewhere. With a bit of separation, both you and your pets can sleep soundly. Plus, youll still be able to observe your poochs adorable sleeping positions.

Ways To Sleep Better With Sinus Pain And Congestion

How to sleep with a stuffy nose: Tips and home remedies

Are sinus woes keeping you from getting quality rest? Try these sinus pain and congestion relief strategies to sleep better.


Not sleeping well affects both your body and your mood, but when you have sinus pain and congestion, getting a good nights sleep may be easier said than done. Sinusitis, often referred to as a sinus infection, occurs when there is swelling in the nasal sinuses and passages. You may experience symptoms like pressure around the nose, eyes, or forehead, a stuffed-up nose, and thick mucus. Some people also report tooth pain with sinusitis. If you have allergies, you may be at greater risk for sinus trouble, according to the American Academy of Allergy, Asthma & Immunology.

There are many reasons that sinus pain and congestion get worse at night,” says Jordan S. Josephson, MD, an ear, nose, and throat specialist at Lenox Hill Hospital in New York City and the author of Sinus Relief Now. “One is that allergies tend to be worse at night, and two is that when you lie down, your nose becomes more congested. But this doesnt mean you should give up on a good nights sleep. Instead, try these expert-approved tips to help you sleep better despite sinus pain and congestion:

Following these tips will put you on the path to sinus pain and congestion relief and help you get a good night’s sleep.

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Secret #: Keep The Snot Draining

One of the best things you can do for your congested baby is to help him sit up a little while he sleeps. This allows the snot to drain down the back of his throat, instead of gathering and building up in his sinuses.

You can do that by carrying your baby a bit more than normal. Not only will he feel comforted by having you so close, but carrying him will help that drainage go the right direction. A really comfortable wrap like this one can give him what he needs without ruining your back.

Of course, you need to sleep too!

The best way to keep him slightly inclined while sleeping is to use a crib wedge. For safety reasons, of course, you want to insert these under your crib mattress. You dont want anything in your babys crib that he could accidentally slide between. So make sure you use these wedges correctly!

Avoid Blowing Your Nose

When youre sick with a cold, you might have the urge to blow your nose frequently. However, before you reach for the tissues, keep in mind that blowing your nose too hard can cause excess pressure. This strain may cause fluid from your nose to release into your sinuses.

If you do need to use a tissue, try to be as gentle as possible, and dab the area instead of blowing. If you decide to blow your nose, doing so lightly may help avoid any adverse effects.

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Take A Steamy Shower Before Bed

Hot steam may help open the sinuses. Steam loosens the dried mucus and can help the nose drain before bed, reducing pain and congestion.

Some people find that massaging the skin covering the sinuses promotes further drainage. Taking a warm shower before bed may also help a person relax before trying to sleep.

Saline Drops Help Eliminate Nasal Cold Congestion

How to Sleep with a Stuffy Nose & Put the Sniffles to Bed

Saline drops for babies almost melt snot and hard buggers in their noses! I know it sounds gross and I never thought Id say the word bugger on my blog, but sick babies and kids have them, and dont know how to blow their nose! When kids and babies cant breathe through their nose they cant nurse, they cant sleep well and they are cranky!

First, put a drop of baby nose drops into your babys nose Little Remedies Brand Saline Drops and Saline Mist) Your baby or toddler can be sitting up so that the saline drop doesnt go down their throat. Then quickly use a nose bulb or aspirator to suck the saline drop and snot out of their nose!

This might be a bit of a fight, but carefully take control and get it done. Your child will feel so much better when they can breathe through their nose Its worth the struggle.

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Apply A Soothing Ointment To Your Babys Chest And Feet

Zarbees Soothing Chest Rub or Vicks BabyRub contain fragrances of eucalyptus, rosemary, and lavender. As they breathe in, the scents will help to make your baby feel calm and relaxed as well as open up their airways and help them breathe a bit better.

If your baby is at least 2 or 3 months old, you can apply some on their chest and feet before putting them down to sleep. Make sure not use the Vicks for adults, which can have the opposite effect on babies and increase the production of mucus!

Do A Buteyko Breathing Exercise

Breathing exercises are another option for encouraging stubborn fluid to clear out. More specifically, Buteyko breathing exercises, named after Soviet doctor Konstantin Pavlovich Buteyko, help to open up nasal passageways by clearing out stopped up fluid. To begin, take a small breath in followed by a small breath out. Then, hold the nose closed with one hand and hold the breath. Nod your head up and down until you cant hold the breath any longer. Let go of the nose and breathe through the nose without opening your mouth. Repeat the process after thirty seconds and walk through the steps up to five separate times. It looks a bit strange but it is a quick fix to get fluid out of the nose so that air can get in.

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Eat Spicy Food For Dinner

If youve eaten spicy food before, youve probably experienced a bit of your mucus dripping from your nose as you eat.

The capsaicin present in chillies has a thinning effect on mucus which can increase mucus secretion.

Although you might tear up from how hot your food is, spicy food can bring some temporary relief of your stuffy nose.

Tips For Sleeping With A Stuffy Nose

How to sleep with a stuffy nose: Tips and home remedies

by Omaha ENT | Jan 30, 2020 | Nose Health, Tips & Tricks

Now that cold and flu season is in full swing you may be trying to figure out some of the best ways to avoid a runny nose. One of the easiest ways to get through a cold season with a clear nose is to sleep. People who sleep fewer than five or six hours a night are four times as likely to come down with a cold, compared with people who get at least seven hours of shuteye nightly. Unfortunately, even if you do everything you can to avoid a cold they have a way of catching up with you. Even the best sleepers arent totally immune to every germ out there. And if you do catch a bug, your sleep may suffer. The good news: If a stuffy nose is keeping you awake, making a few amendments to your bedtime routine can help ease the sniffling and discomfort and help you get the sleep you need to get healthy again as quick as possible.

Use a humidifier

Common flu symptoms such as a runny nose, sinus congestion, coughing, and a sore throat often make breathing feel like hard work. Humidifiers help moisturize your nasal, throat, and lung passages, making it easier for air to pass through. Along with providing soothing moisture that eases your airways, humidifiers may make you feel more comfortable in your sleeping environment. This can help you to get the rest you need to fight off the flu faster and get back to your normal routine.

Elevate your head

Eat honey

Take a steamy shower before bed

Try a Neti Pot

Have Supplies by your Bed

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Humidifiers Help Kids With Colds Feel Better Faster

When my son was being treated in the hospital for RSV they put a plastic tent over him with a cool-mist humidifier in it over him. The humidifier was positioned so the mist of cool moisture fell right on him. The moisture in that air helped his nose and sinuses stay moisturized because RSV dry them out making it harder to expel mucus in the nose and chest.

NOW when my kids and sick with a cold and congestion, I position a small to medium-sized humidifier to mist over them while they sleep in the bed. I have a chest of drawers next to their beds and put the humidifier on that so the cool mist falls on them as they sleep. I really like the Vicks humidifiers now and the eucalyptus vapor.

It seems like my kids start getting better the day after they had the humidifier on them at night! It helps them get better much faster, and helps them sleep better when theyre sick!

I buy a new cool-mist humidifier every year because the hard water builds up in them.

What Is The Best Congested Baby Sleep Position

Nothing in the world is more annoying to you than trying to get to sleep when you have a cold or a bad allergy. The reason is that you cannot get the air through your nose and get awake the whole night. Therefore, I am more worried when my children get into this trouble. This issue is very common if you have a little baby and they seem to be very congested.

What can you do to relieve these symptoms for them quickly?

I have much experience in dealing with this case, and I am willing to share my understanding with you. As a result, to help your baby to have a good night, I am going to show you the congested baby sleep position right now.

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How To Sleep With A Cold


Medical Disclaimer: The following content should not be used as medical advice or as a recommendation for any specific supplement or medication. It is important to consult your healthcare provider prior to starting a new medication or altering your current dosage.

One of the most important aspects of recovering from illness is getting restful sleep. Unfortunately, congestion and a runny nose can make falling and staying asleep difficult. We will discuss whether it is possible to sleep off a cold, and share tips for sleeping better when you are sick.

Try Chicken Noodle Soup

The Best Ways To Sleep While You’re Sick – Get The Best Sleep Possible!

Ever heard that chicken noodle soup is good for colds? Well, according to a study, this age-old tradition might be more than a myth. Some of the ingredients in chicken noodle soup may have a mild anti-inflammatory effect. In addition, the hot steam from the broth could help soothe your congestion.

If you have a runny nose, try adding chicken noodle soup to your nighttime meal to help relieve those inflamed sinuses.

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Use A Saline Nasal Rinse

According to a 2015 study, a saline nasal rinse, also known as a sinus flush, may help reduce congestion, clear out mucus and germs, and make breathing easier.

A saline rinse is a form of nasal irrigation that uses salt water, or saline, to flush your nasal passages. Its important to only use sterile, distilled, or water that has been previously boiled. Tap water may contain harmful infection-causing organisms.

Saline rinses may be used with a:

Food and Drug Administration recommends the following steps:

  • Start by leaningover a sink. Tilt your head sideways and try to keep your chin and forehead on the same level so the solution doesnt drip into your mouth.
  • Insert the spout of the saline-filled squeeze bottle, neti pot, or nasal bulb into your upper nostril. This will allow the solution to drain out of your lower nostril.
  • Repeat this procedure. Tilt your head in the opposite direction and insert the saline solution into your other nostril.
  • The FDA doesnt recommend nasal rinses for children under the age of 2 unless recommended by a pediatrician.

    What Causes A Stuffy Nose

    Generally speaking, a stuffy nose is caused by rhinitis, or inflammation of the mucus membranes that line the nose. Rhinitis can be caused by allergic or non-allergic triggers.

    Some common causes of rhinitis, and therefore a stuffy nose, are:

    • Allergies:Seasonal allergies or environmental triggers like smoke, perfume, or dust mites can cause an allergic response. “If a person has a dust mite allergy, close contact with bedding materials, where dust mites often reside, during sleep can lead to allergic nasal congestion,” Kim says.
    • Upper respiratory infection: A respiratory infection, like a common cold, can cause congestion. This can worsen at night since nasal passages don’t drain as effectively when lying down, Kim says.
    • Gastroesophageal reflux disease : If you have acid reflux, lying flat can allow more stomach acid to reach your nasal passages, irritating them and causing a stuffy nose, Kim says.

    Note: Structural issues in the nose, like a deviated septum or nasal polyps, can also contribute to a stuffy nose. So can lifestyle and environmental factors, like eating spicy foods, drinking alcohol, or being exposed to smoke, says Kim.

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    Take An Otc Pain Reliever

    Non-steroidal anti-inflammatory drugs like aspirin and ibuprofen are commonly used to soothe inflammation. In addition to general pain relief, a study has shown that NSAIDs may relieve some discomfort caused by the common cold.

    Popular NSAIDs like Advil, Motrin, and Aleve are available over-the-counter, so seeking relief can be as easy as a trip to the drug store. However, before taking NSAIDs, you should be aware of potential side effects such as heartburn and stomach pain and speak with your doctor if you have concerns.

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