21 Tips for Relief from Nasal Congestion at Night. Tried and tested.

Quality of sleep decides the condition of our health and mind. Seasonal changes, viral flu, and allergies expose the immunity of our body. Nasal congestion is a common symptom.

Sleeping tips for nasal congestion
Sleeping tips for nasal congestion

Nasal congestion at night can hamper your sleep quality. Thus getting relief from nasal congestion becomes very important.

In this article, you will know about the best and easy DIY tips for relieving nasal blockage at night.

Nasal Congestion

Nasal congestion or stuffed nose is the blockage of the nasal passage. The blockage occurs due to swelling of the membranous lining of the nose.

The swelling occurs due to inflammation of the blood vessels and also due to irritation.

What causes Nasal Congestion at night?

According to Mayo Clinic, there can be many potential causes of nasal congestion. But there are some common conditions where you will experience nasal congestion at night.

Relief from nasal congestion at night.
Nasal congestion at night.
  • Sinusitis

Sinusitis is inflammation of mucous of sinus due to infection. It occurs when there is swelling in the nasal sinuses and nasal passages.

Both acute and chronic sinusitis can give rise to symptoms of nasal blockage.

  • Allergies

Allergies will cause irritation to nasal lining. Smoking can cause irritation. Even passive smoking can cause irritation. Apart from that seasonal change, pollen grains are some of the common allergens.

While you sleep dust might have the potential to cause irritation. This will cause nasal congestion at night.

Pets can also be a reason for causing irritation to your nasal membrane. Sleeping with pets nearby can lead to nasal congestion at night.

  • Common Cold

Common Cold is caused due to viral infection. This is the infection of the nose and upper airway. Generally, they are harmless and resolves within a week.

If you have a common cold you will experience nasal congestion at night and even in the day. You will also experience running nose.

  • Dry air

No moisture or little air conditioning can cause a nasal blockage at night. Your nasal passages will become dry in dry air. Nasal tissues will now produce more mucus in compensation to keep nasal passage moist. This overproduction leads to a nasal congestion.

  • Pregnancy

Pregnancy is a state where hormone levels like estrogen and progesterone are increased. This increases the blood flow to many body parts.  This results in swelling of the nasal membrane.

If you are pregnant, you are more prone to get nasal congestion at night.

  • Physical Obstruction

Physical obstruction like Nasal Polyp and Deviation in Nasal Septum (DNS) can also cause Nasal congestion at night.

What will you experience with Nasal Congestion at Night? 

Nasal congestion itself is annoying. This is often accompanied by running nose.  Symptoms you will also experience are like pressure around the nose, eyes, or forehead, a thick mucus, and a stuffed-up nose.

Your voice will change. To get relief, you will try to blow your nose but nothing will come out.

If you are suffering from a common cold or other infections you will also experience fever.

Things will get worse if you have allergies.

American Academy of Allergy, Asthma & Immunology suggests allergies are a risk factor for sinusitis.

If you are experiencing nasal congestion at night, it really becomes difficult to complete your sleep.  This leads to daytime sleepiness, irritable mood and further deterioration of health.

That is why it is important to get relief from nasal congestion at night before you go to sleep. If you have a comfortable sleep, then that will benefit your immune system also.

So, let’s talk about tips for getting relief from Nasal Congestion at night.

Tips for Relief from Nasal Congestion.

These are easy to, proven ways you can get relief from your blocked nose.

1. Use of a humidifier.

A humidifier is very useful for this situation. It provides quick and easy relief from a stuffy nose. A humidifier converts water to moisture, which slowly fills the air. It also increases the humidity in a room.

This moist air can soothe irritated tissues and swollen blood vessels.

Humidifiers thin the mucus in your sinuses. This will empty the fluids in your nose and return your breathing to normal. A humidifier if used will give you relief from nasal congestion.

The major problem with the humidifier is it makes lots of noise and also is expensive.

2. Take a Hot and Steamy shower.

Bathing under a hot and steamy shower can help you get relief from nasal blockage. Hot shower acts as a natural humidifier. The steam from shower thins the mucus and reduces the inflammation.

Hot Steamy Shower
Hot Steamy Shower

Take a hot shower, it will help you to get relief from nasal congestion.

3. Steam from a pot.

You already read about a humidifier and hot shower. A hot shower will help, but what if you are not willing to take it.

Humidifiers can be too noisy for you. There is an easy alternative

You can put hot water is a pot. Try using a glass pot. Once you can see steam coming out from the pot, it’s time to act. Put a towel over your head and cover the entire space around your pot. You can get the same effect by breathing in steam from hot water in a sink.

Steam is very useful, no matter which way you choose. Use whichever is more comfortable for you. If used properly steam will give you relief from nasal congestion at night.

Important: Be careful, don’t burn your face with moist heat.

4. Fluids to Stay hydrated.

If you are sick its always recommended being hydrated. Liquids can keep you hydrated. Fluids will help thin your mucosa. This will push the fluids out of your nose. The pressure in your sinuses will be decreased after the fluids are out.

Less pressure will decrease the irritation and inflammation.

Warm tea, homemade soup will be great for nasal blockage and sore throat.

5. Saline Nasal Spray

Hydrations is good, Saline nasal spray is better. It will increase the moisture in your nostrils. The saline spray thin the nasal mucus. Inflammation of blood vessels is decreased due to thinning. Decreased inflammation helps empty fluids from your nose.

A saline nasal spray is good for a moderated degree of nasal blockage. You will get relief from nasal congestion using saline nasal spray.

There are some nasal sprays with nasal decongestants. Consultation with Doctor is recommended before buying it.

6. Drain your sinuses with Neti Pot.

Neti pot comes from Ayurveda and Yoga. Using Neti pot is an age-old tradition in India. It was used as a morning ritual. It will help to irrigate your nose.

A neti pot is a container. The design is to flush mucus and fluids out of your nasal passages.

How to do?

  • Choose the right Neti pot, you can buy it in a drug store or online.
  • You can use it while taking shower, over a sink, or pot. You can also use it outside.
  • Prepare the water. Use sterile water or boil your tap water.
  • Tilt your head and keep your face horizontal.
  • Fully insert the spout into your nostril.
  • Slowly your nasal irrigation will begin.
  • Repeat on another nostril after 15 minutes.
  • After the procedure is finished, you can gently blow the rest of the nasal fluids out.


Use sterile water instead of tap water. The U.S. Food and Drug Administration (FDA) also recommends using sterile water.

Relax, during the procedure.

7. Use a warm compress

A warm compress on your forehead before going to sleep will help. This will give you relief especially if your nasal blockage is due to a common cold and flu. This is a must when you have fever apart from necessary medications.

How to do?

  • First, take a pot.
  • Pour hot water into it.
  • Dip a towel in the pot.
  • Take out and squeeze the towel.
  • Place it on your forehead.
  • Rub your nose and chest.

The warmth of the towel will give you comfort.


If you are using it on the bed, use some waterproof material. Put that material below your head and upper body. This will protect your bed from getting wet.

Warm compress gives comfort and also relief’s nasal congestion at night. This results in comfortable sleep.

8. Prop up your head.

Elevate your head position. This will help to relieve your nasal congestion. Due to gravitational force, the pooling of blood will decrease. This is a better adjustment for those who like to sleep on their back.

9. Make your bedroom a pet-free zone.

You love your pet. I know. But if that pet becomes the reason for allergy then you won’t be happy. Pets can cause allergies. Allergies can cause Sinusitis and nasal congestion.

It’s better to take precaution than suffer from it.

10. Dust mite-resistant bed sheets, pillows, and mattress.

It is very important to avoid allergens. You face will rest on your pillow throughout the night. Mattress and bed sheets will also be there. So, it becomes very important to choose them wisely. There are many dust mite free mattress or mattress toppers. There is dust mite free pillows or pillow cover.

Dust mite free products will help you in preventing nasal congestion at night. Choose them and have a comfortable, allergy-free sleep.

11. No-Smoking.

Smoke will irritate your nasal mucosa. Nicotine also interferes with your sleep pattern. Tar accumulated from smoke is unhealthy and adversely affects your immune system.

Stop Smoking
Stop Smoking

Don’t smoke. If your partner smokes, then ask him or her not to. Because passive smoking will also affect you. It will also irritate your nasal mucosa, which will lead to nasal congestion at night.

So, Stop Smoking for a healthy life, comfortable sleep and also to get relief from nasal congestion.

12. Eat Green Vegetables.

If you are down with flu, then your immune system is your best defense. Eating lots of green vegetables can promote your immune system. This will help your body to fight infection.

13. Hot Chicken Soup.

I love chicken soup. Do you?

Chicken soup can help you fight the common cold. It has multifold benefits. The soup itself has anti-inflammatory actions. This is not just a belief. It is proven medically.

I highly recommend you to read this research paper from Chest Journal.

Aroma of the spices added to the soup also helps to get relief from nasal congestion. Drinking hot soup will also help the cause.

I also prefer to add vegetables like peas, carrot, and onion in the soup. This improves the taste and also the green vegetables add the extra boost to immunity.

Drink hot chicken soup to get relief from nasal congestion.

Important: Balance your fluid content. If you are taking soup, then you should balance water intake and avoid tea.

14. Nasal decongestants

As the name suggests Decongestants are given to get relief from congestion. Nasal decongestants can be in the form of Nasal drops, nasal sprays, and tablets. This will help by reducing swelling and irritation.

Commonly used nasal decongestant include oxymetazoline and phenylephrine.

Use them safely and correctly. Consult your doctor before you buy one of them. Remember overuse of nasal decongestants can also cause nasal congestion.

15. Antihistamines

Antihistamine tablets are allergic medications. Nasal Congestion at night can occur due to allergy. This medication will also give relief from the irritation of the inflamed blood vessels of the nasal mucosa.

Cetirizine is the commonly used antihistamine. This medication has a side effect of feeling sleepy. To counter that Levo-cetirizine is given. It is just the levo (left form) of the same drug cetirizine, with the side effect.

Before you want to take this medication consult your Doctor.

16. Mast Cell Stabilizer.

It is another type of anti-allergic medication. Montelukast is a common type of Mast Cell stabilizer. It is mainly taken in a tablet form, in one dose just before you go to sleep.

Generally, Nasal decongestants, Anti-histamines and Mast Cell stabilizers are given to treat Viral flu, common cold and nasal congestion.

If you are experiencing the symptoms, then consult a Doctor. Only take medications with a doctors recommendation.

17. Vitamin Supplements.

Vitamin supplements will be a good addition to your drugs. Especially Vitamin C will be helpful. Tough regular Vitamin C supplementation is not recommended. Eat healthy food, that will take care your daily requirements.

But medical research suggests Vitamin C supplementation at the time of Common Cold will help you in getting relief from nasal congestion at night.

Vitamine A, D and B complex is also useful in strengthening your immune system.

18. Mineral Supplements.

Mineral-like Selenium will boost your immunity. It will help you fight the common cold.

19. Cool and Dark bedroom.

This tip is for maintaining optimum temperature and creating proper sleeping atmosphere. This is a part of proper sleep hygiene.

This is good advice for anyone with or without trouble with sleep.

20. Avoid Alcohol

Avoid alcohol before going to sleep. Once in a while, is ok. But don’t make it into a routine. Especially if you have nasal congestion.

say no to alcohol
say No to Alcohol

Alcohol has the potential to ruin your sleep and also aggravate your condition. Avoid alcohol to have a good sleep and also to get relief from nasal congestion.

Check out our article: Drinks that will help you Sleep.

21. Consult a Doctor.

You can have a fever along with nasal congestion. This condition is mostly due to some viral infection.

Infections can lead to sinusitis. I understand you are busy. But health is also important.

Don’t take medications on your own. It’s important to know the reason behind the condition. Your doctor will be the best person to guide you.

Viral Flu and common cold will mostly not need antibiotics. But bacterial infections will need antibiotics. Sometimes physicians can prescribe you antibiotics during viral flue. These will be to prevent secondary infections.

Your doctor will be a better judge of your situation. You can go to an ENT specialist or a General Physician.


Use this tips and get relief from nasal congestion. These tips are simple. I had personally tested them. Seasonal changes affect every person. So if your sleep is getting interrupted by nasal congestion at night, then this tried and tested tips will help you.

If the severity of the nasal congestion is not contained then do not forget to get checked by a doctor. If you have a fever accompanied with general weakness and nasal congestion. Then get checked by a doctor.

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