So, you’re having trouble sleeping because of your blocked nose?
You’re not alone. It’s a common complaint according to sleep specialist Dr David Cunnington. Luckily, he has a few tips for people who are trying to figure out how to sleep with a blocked nose.
But first, let’s talk about why you may be going to sleep or waking up with a blocked nose.
Why do some people get blocked noses at night?
Dr David explains, “part of the job of the nose is to heat and moisten the air that gets down into the lower airways. So, the colder and dryer the air is in our sleeping environment, the more blood you need to pump into the nose to heat and moisturise the air that gets into the lower airways.”
Keeping this in mind, there’s a range of reasons some people experience a blocked nose during the night or wake up with a blocked nose, explains Dr David.
Some factors that could contribute to a blocked nose:
- low humidity and temperatures (an air conditioner may cause this)
- inflammation in the nose due to allergens, mould or particles that have been filtered out of the air and are irritating the lining of the nose
- sickness
There’s a range of reasons some people experience a blocked nose during the night.
What’s the best position to sleep with a stuffy nose?
The best way to sleep with a blocked nose is however you’re comfortable. Dr David explains, “sleep position may help with snoring because the throat, tongue and soft palate are malleable. But as the nose is a bony structure, without floppy bits, there’s nothing to sag from one side to the other side depending on the position. ”
How to clear a stuffy nose before sleeping
Can’t get to sleep? Some people choose to flush out their nose with saline before bed, a practice called nasal lavage. This sleep hack may be done manually or with a neti pot. Studies have found a small clinical benefit to the practice but further research is needed to optimise efficiency.
If you’re trying to figure out how to address your blocked nose, Dr David recommends you may want to look into the factors that could be contributing to the blockage.
“Ask yourself, is it related to bedroom temperature and humidity? Is there something in the environment that might be causing an allergy or reaction? Does your nose respond to rinsing nasal lavage before bed?” he says.
There’s nothing that highlights the importance of sleep as much as a lack of it.
But, what if none of these factors apply? Dr David suggests instead of figuring out how to sleep with a blocked nose, you should contact your health professional to see whether there’s a structural issue that may be contributing to the congestion.
Dr David also warns against using a vasoactive nasal spray when you’re not sick.
“These types of sprays work by shrinking the blood vessels in the nose, which feels great – but as soon as they wear off, the problem comes back with a vengeance. So, it becomes this self-perpetuating cycle where the only way you feel like you can breathe through the nose is by using the nasal spray,” he says.
It’s worth trying to unblock it
There’s nothing that highlights the importance of sleep as much as a lack of it. And while your evening stuffiness may be a mystery to you, there are a range of treatments that have been found to result in an improvement in sleep quality. So, maybe it’s time to make an appointment with your health professional to help unblock your nose and improve your sleep.
Related:
Dr David Cunnington is a specialist sleep physician who helps his clients to treat their complex sleep problems while also promoting sleep health through education, research and advocacy.
Reviewed by the healthylife Advisory Board April 2022.
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