Sleeping With A Blocked Nose

Oh nose!

Struggling to sleep with a blocked nose? We feel you. It's frustrating when your nostrils shut down as soon as your head hits the pillow. But have no fear, Zeek is here with some super simple tips to help you breathe easier and sleep better.
Man trying to sleep with a blocked nose.

  1. Prop Yourself Up: Use an extra pillow or a wedge pillow to keep your head elevated. This helps your sinuses drain and reduces congestion.

  2. Steam Before Bed: Take a hot shower or breathe over a bowl of warm water. Steam loosens mucus and opens nasal passages.

  3. Gentle Breathing Exercises: Use a sleep app for guided breathing exercises to calm your body and improve breathing.

  4. Saline Spray or Rinse: Flush out allergens and mucus with a saline spray before bed to keep your nasal passages clear.

  5. Use a Humidifier: Add moisture to the air to soothe nasal passages and reduce irritation. Clean the humidifier regularly to prevent mold.

  6. Avoid Bedtime Triggers: Keep your sleeping area free of pet hair, dust, and strong scents. Clean your bedding and mattress regularly.

  7. Stay Hydrated: Drink plenty of water throughout the day to keep mucus thin and easier to clear.

  8. Warm Drink Before Bed: Sip on caffeine-free tea or a gentle herbal blend to open nasal passages and relax before sleep.

  9. Gentle Pressure or Massage: Lightly massage your cheeks, brow, and sides of your nose to encourage sinus drainage.

  10. Consider an Antihistamine: If allergies are the cause, an over-the-counter antihistamine can reduce swelling and improve airflow.

  11. Try Nasal Strips: Adhesive strips can lift the sides of your nose to open airways and provide quick relief.

Woman sleeping on a Zeek mattress.

Common Causes of a Blocked Nose

  • Colds and Viral Infections: Swollen nasal lining and increased mucus production.
  • Allergies: Reactions to dust, pollen, or pet dander.
  • Sinusitis: Inflamed sinuses trapping mucus.
  • Dry Air: Low humidity causing irritation.
  • Hormonal Changes: Pregnancy or medication-related swelling.
  • Environmental Irritants: Smoke, perfumes, and cleaning products.
  • Deviated Septum: Restricted airflow due to a misaligned nasal wall.

When to See a Doctor

Consult a healthcare provider if:

  • Congestion lasts more than 10 days.
  • You experience facial pain, pressure, or a lingering fever.
  • Nasal sprays are ineffective.
  • You wake up gasping or struggling to breathe.
  • Suspected allergies without a diagnosis.
A womans hand feeling up the cover of a Hybrid Element Mattress.

Sleeping with a blocked nose is uncomfortable but manageable with a few smart changes. Breathe easier and rest better with these easy tips!

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