10 Best Ways to Sleep with a Blocked Nose [2025 Updated]

APR 30, 2025

1736 views , 6 mins read

A stuffy nose can make you toss and turn in bed at night, making it hard to fall asleep. Allergies, the flu, or a common cold could all be the culprits behind this discomfort.

In this article, we will provide 10 best way to sleep with blocked nose so you can sleep better, don't go away.

In this article

1. Why You Have a Congested Nose? 2. 10 Tips for Sleeping with a Stuffy Nose 3. FAQs about Sniffles

Why You Have a Congested Nose?

Allergies

Allergic rhinitis is one of the most common causes of nasal congestion. It occurs when the immune system reacts to foreign substances, known as allergens, that enter the body. Common allergens include pollen, dust, bee venom, and pet dander.

For most people, allergic reactions are mild to moderate and don’t lead to serious complications. However, in rare cases, some individuals may experience a severe allergic reaction known as anaphylactic shock.

One of the most noticeable symptoms of allergies is sinus congestion, often accompanied by itchy or watery eyes. In some cases, a runny nose can develop when mucus becomes thin and watery.

Regularly vacuuming your bedroom can help reduce the frequency of allergy flare-ups. If you share your bed with pets, it’s advisable to keep them off the bed, especially during shedding seasons.

Installing an air purifier in your room can effectively filter out allergen particles you inhale both during the day and while you sleep.

Your doctor may also recommend additional treatments, such as nasal sprays or antihistamines, to alleviate your allergy symptoms and provide relief.

Infection

When you have the flu, your body produces more mucus as a defense against the invading pathogens.

If your nasal congestion persists and starts affecting your daily life and sleep, it’s advisable to consult a healthcare professional.

Ignoring ongoing congestion can lead to more serious issues, like sinus infections. Moreover, while lying down, mucus can travel into your airways, potentially causing a sore throat, sinusitis, or other respiratory infections.

Your doctor may also recommend over-the-counter remedies, such as decongestants, to ease the symptoms of a cold or the flu.

Dry Air

Dry air or low humidity can cause your nasal passages to dry out. In these conditions, the body produces more mucus than necessary, leading to nasal congestion. When the air is too dry, especially in winter, it can cause your nasal passages to dry out and become irritated, leading to congestion.

You can use a humidifier in your room or rinse your nasal passages with a neti pot before bed. If a neti pot tends to cause discomfort, you can also use a saline spray.

10 Tips for Sleeping with a Stuffy Nose

1. Elevate Your Head

Lying flat can worsen nasal congestion. Prop up your head with extra pillows or consider using a wedge pillow to promote sinus drainage and reduce swelling in the nasal passages.

2. Breath-holding method

Tilt your head back and take a deep breath. Pinch your nose and hold your breath until you can't anymore. Release and repeat several times.

3. Warm steam inhalation for the nose

Pour a cup of hot water and bring your nose close to the steam. Maintain normal breathing and gently exhale to allow the steam to moisturize your nasal passages. Repeat several times until your nasal congestion is relieved and your nasal cavity feels sufficiently moist.

4. Use Nasal Sprays or Rinses

Saline nasal sprays or rinses can clear out mucus and allergens from the nasal passages. For allergy-related congestion, steroid nasal sprays like fluticasone can reduce inflammation.

5. Taking a hot shower

Similar to the traditional method of inhaling steam to clear nasal congestion, if the shower water is hot enough, the steam can also help to thin some of the dried mucus in the nasal cavity, thus relieving congestion. However, I don't really recommend this method because the open pores after a hot shower can more easily lead to catching a cold.

6. Using nasal strips to improve breathing

Nasal strips can be used for nasal congestion and nasal congestion caused by colds, rhinitis, allergies, and deviated nasal septum. In addition, because nasal strips can expand the nasal passages and increase airflow, they can also temporarily reduce or relieve snoring and improve sleep quality.

7. Use a Humidifier

Dry air can irritate nasal passages. A humidifier adds moisture to the air, helping to soothe inflamed tissues and thin mucus, making it easier to breathe.

8. Warm Compress

Placing a warm compress over your sinuses can help relieve pressure and discomfort.

9. Pressing the Hegu acupoint

As shown in the illustration, in Traditional Chinese Medicine theory, pressing the Hegu acupoint (located in the web between the thumb and index finger on the back of the hand) is believed to relieve nasal congestion, especially that caused by allergic rhinitis.

You can locate the Hegu point by placing the pad of the thumb of one hand on the web between the thumb and index finger of the other hand, where you feel a muscular bulge. Use the pad of your thumb to press this area, maintaining pressure for about 5 seconds, and then release. Repeat this action for 3 to 5 minutes, and you can do this multiple times. When pressing, be mindful of applying moderate pressure, enough to produce a sensation of soreness and distension.

10. Use Hypoallergenic Bedding

Using hypoallergenic bedding is essential for people with sensitive noses. Both the Newentor bybird mattress and mattress protector incorporate antibacterial and anti-dust mite charcoal fibers and are OEKO-TEX STANDARD 100 certified. They protect your nose from bacteria and dust mites, ensuring a restful night's sleep.

FAQs about Sniffles

How long does it take for sniffles to go away?

A viral infection like a cold can cause a runny or stuffy nose that lasts anywhere from 10 to 14 days. In contrast, a runny nose due to allergies will persist as long as you're exposed to the allergen. For example, if you're allergic to pollen, your symptoms may last up to six weeks during pollen season in spring, summer, or fall.

What can I drink for sniffles?

Staying hydrated with fluids like water, clear broth, or warm lemon water with honey can help relieve nasal congestion. These drinks also prevent dehydration. It's best to avoid alcohol, coffee, and caffeinated sodas, as they can worsen dehydration.

What is the fastest way to cure sniffles?

It depends on the cause of your sniffles. It's best to try all 10 methods listed in this article to see which one works best for you.

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The tips listed in this article are not medical advice and should not be considered as such. If you experience severe nasal congestion, it is recommended to consult a doctor.

Additionally, maintaining a clean and allergen-free sleep environment is one of the most effective ways to prevent nasal congestion. Click here to learn more about Newentor bedding products.

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