How to sleep with a stuffy nose? 5 tips for a restful sleep
Winter brings with it not only bitter temperatures but also the usual spike in colds and flu. One of the most unpleasant symptoms is a stuffy nose, which can make resting at night difficult and fragmented.
If you are dealing with this inconvenience, discover the 5 most effective remedies to improve night breathing and regain restorative sleep!
Why does a stuffy nose get worse at night?
During the cold season, dry indoor air, the cold temperatures outside and increased exposure to flu viruses can cause inflammation of the mucosal tissues, leading to obstruction and breathing difficulties. In addition, the supine position taken during sleep promotes the feeling of stuffiness and congestion. Therefore, some tricks are essential to improve the quality of rest. Let’s check which ones!
1. Raise your head to promote breathing
One of the simplest but most effective strategies is to sleep with your head slightly raised. This helps reduce congestion and makes breathing easier.
If you have an adjustable bed base, you can raise the backrest to find the most comfortable position. If you sleep on a fixed bed base, use 2 pillows of different heights, just as in hotels: the higher one under your head and the lower one to support your neck. This way, you will maintain a natural posture without straining the neck area.
2. Keep the air moistened and fragrant with essential oils
Home heating tends to dry out the air, making breathing even more difficult with a blocked nose.
To improve the room’s microclimate, you can use a humidifier or, even easier, place a basin of water near the radiators and add a few drops of eucalyptus or lavender essential oil, which not only promotes breathing but also spreads a relaxing fragrance throughout the house.
3. Sinus rinsing and steam inhalation to clear congestion
Before going to sleep, clearing the airways with saline or salt-and-water nasal washes can be helpful. In addition, hot steam can offer immediate relief.
Bring a pot of hot water to a boil and pour in a few drops of eucalyptus or mint essential oil for a balsamic effect (be sure to purchase only 100% natural and food-grade products). Add a tablespoon of baking soda, which helps purify the airways, and finally, cover your head with a towel to breathe in the steam for a few minutes. This simple remedy helps loosen the feeling of nasal stuffiness, promoting a more peaceful rest.
4. Massage a decongestant balm for immediate relief
Another very effective remedy to facilitate night breathing is to use a balsamic ointment. By gently massaging it on the forehead, temples and sides of the nose, you can enjoy a pleasant sensation of freshness that relieves the heaviness typical of flu. Always choose a product specifically for adults or children and apply it before bedtime for a lasting effect throughout the night.
5. Choose an appropriate mattress and pillow
The choice of your bed system is essential to get restful sleep even in the event of nasal congestion. An ergonomic and ventilated mattress promotes optimal support and prevents muscle tension that could aggravate respiratory discomfort. Similarly, a memory or latex pillow, designed to provide the proper support, helps keep the head in the ideal position for better breathing.
Discover your nearest store and improve your rest!
A good night’s sleep is essential to get through the day, especially in winter. For optimal sleep, rely on the quality of Manifattura Falomo: discover the selection of mattresses, bed bases, and ergonomic pillows and find the perfect solution for your well-being. Visit our official website and contact us for more information!
