Solutions for Nasal Congestion: Home Methods and Suggestions
Suffering from a stuffy nose at night can disrupt your sleep and affect your overall well-being. However, there are several home remedies that can help alleviate this issue and improve sleep quality. Here are some effective strategies suggested by various sources, including a 2015 study.
Steam Inhalation: Breathing in steam, often enhanced by adding natural ingredients like apple cider vinegar, can help clear nasal passages. One remedy involves heating water with apple cider vinegar and inhaling the steam, which may quickly clear one nostril and ease breathing, promoting better sleep [1].
Apple Cider Vinegar Drink: Consuming a warm mixture of water, honey, and apple cider vinegar before bed has been reported to relieve nasal congestion significantly, aiding sleep quality by clearing nasal passages and restoring the sense of smell [1].
Herbal Remedies: Herbal teas such as chamomile and valerian root have calming and sleep-promoting properties. Chamomile contains apigenin, which binds to brain receptors to reduce anxiety and bring on sleepiness. Valerian root increases calming neurotransmitters in the brain, helping with relaxation and sleep onset. These may indirectly improve sleep by reducing discomfort from congestion and aiding relaxation [2].
Humidifiers and Aromatherapy: Using a humidifier to add moisture to dry air can soothe irritated nasal passages and throat, reducing congestion and coughing at night. Aromatherapy with eucalyptus or peppermint oil vapors can also help clear nasal airways and ease breathing [4].
Nasal Dilators: According to a study, internal nasal dilators like Nas-air® can significantly improve respiratory outcomes and sleep quality by mechanically opening nasal passages, reducing snoring and improving airflow during sleep [3].
It's essential to clean humidifiers regularly to prevent the growth of bacteria and fungi. Moreover, a person with a weak immune system, breathing problems, congestion for longer than 2 weeks, a fever that lasts for several days, or signs of an asthma attack should see a doctor.
Remember, it's crucial to avoid combining multiple medicines and not to give decongestants to babies or children without a doctor's recommendation. A dry nose can feel sore and more sensitive to mucus. Humidifiers moisturize the air, reducing the pain of breathing while congested. Honey coats the throat, easing discomfort. Over-the-counter steroid or decongestant nasal sprays can help ease inflammation or congestion. Keeping a box of tissues, a wastebasket, and a bottle of water by the bed can make nightly interruptions shorter and more comfortable.
A 2014 study compared honey with a placebo and the short-acting bronchodilator salbutamol in children with a common cold and found that honey was the most effective option for easing cough symptoms. Additionally, a 2015 study found that better sleep may reduce the risk of getting a cold in the first place.
In summary, combining steam inhalation, drinking warm apple cider vinegar mixtures, using herbal teas with calming effects, humidification, and possibly nasal dilators can be effective natural approaches to relieve nasal congestion at night and improve overall sleep quality [1][2][3][4].
- Besides a stuffy nose, conditions like bipolar disorder, diabetes, psoriasis, psoriatic arthritis, depression, and even HIV can affect one's mental health and overall health-and-wellness.
- A 2014 study demonstrated honey to be an effective remedy for easing cough symptoms in children with a common cold.
- Some common cold remedies, such as steam inhalation, apple cider vinegar drink, herbal teas, humidifiers, and aromatherapy, can also help alleviate night time nose congestion and improve sleep quality.
- Scientific studies suggest that better sleep may lower the risk of getting a cold in the first place.
- Chamomile and valerian root, both found in herbal teas, have calming and sleep-promoting properties that may indirectly improve sleep by reducing discomfort from congestion and aiding relaxation.
- A 2015 study highlighted steam inhalation as an effective strategy for clearing nasal passages, potentially easing breathing during sleep.
- Using apple cider vinegar in steam inhalation or consuming it in a warm drink before bedtime can reportedly relieve nasal congestion significantly and aid sleep quality.
- Herbal products like Nas-air®, acting as internal nasal dilators, can significantly improve respiratory outcomes and sleep quality by mechanically opening nasal passages [3].
- Maintaining a clean home can help prevent the growth of bacteria and fungi in humidifiers and minimize the spread of illnesses like the flu or common cold.
- Regularly cleaning humidifiers and seeking medical advice for certain underlying health issues, such as a weakened immune system or breathing problems, is essential when dealing with persistent congestion or discomfort.
- Peppermint and eucalyptus oil vapors from aromatherapy can help clear nasal airways and ease breathing during sleep, while humidifiers moisturize the air, reducing pain associated with a sore and sensitive nose.
