Unmade bed with crumpled tissues scattered over it.

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How do I sleep with a stuffy nose?

· Article

How do I sleep with a stuffy nose?


“Once you determine what’s stuffing you up and can treat the problem, you should be breathing more easily and sleeping better soon,” says Pete Bils, Vice President of Sleep Science and Research at Sleep Number.

How to Reduce a Stuffy Nose at Night

  1. Undress for bed in another room room so that the pollen that has accumulated on your clothes doesn’t contaminate your sleeping quarters.
  2. If your pets go outside, ban them from the bedroom during allergy season as they will also be pollen-carriers.
  3. Keep your bedroom as clean as possible. Dust, and the dust mites who love it, can also trigger allergic reactions.
  4. Wash bedding and clothes in hot water to remove all traces of allergens and dust.
  5. Invest in a HEPA air filter to trap dust mites, mold spores, pollen and pet dander which can contribute to and exacerbate allergies and asthma. HEPA stands for High-Efficiency Particulate Arrestance, and meets certain standards for cleaner air.

How to Treat a Stuffy Nose at Bedtime

  1. If your stuffy nose is allergy-related, rinse your hair or take a shower before you get in bed at night so that you’re not transferring any pollen that settled in your hair onto your bed.
  2. Use a neti-pot to clear out your nasal passages. This personal hygiene device resembles a gravy boat. It’s filled with salt water, then poured into your nose, flushing out mucus and other debris from the nose and sinuses. An over-the-counter saline spray works in a similar fashion.
  3. Raise your head. The elevated head position from a FlexFit smart adjustable base can help the mucus drain from nasal and sinus cavities.
  4. Buy a humidifier. Low humidity can dry out both your surroundings and your nasal passages, making it even more difficult to breathe. Run the humidifier at night to add moisture to the air, but clean it well during the daytime to avoid bacteria growth.
  5. Use nasal strips. Well-known for snorers, nasal strips can also help ease congestion so you can both breathe and sleep better.

As a last resort, says Bils, try an antihistamine. But a dose of common sense before that should go a long way to opening up your stuffy nose and promoting a good night’s sleep.

Like diet and exercise, quality sleep is essential for optimal health and performance. Because everyone’s sleep needs are different, Sleep Number 360® smart beds, with SleepIQ® technology inside, sense your movements and automatically adjust firmness, comfort and support to keep you both sleeping comfortably. Find your Sleep Number® setting for your best possible night’s sleep.

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