What Is The Best Position To Sleep With A Stuffy Nose?

Are you having trouble sleeping? Is that because you’re looking for the best position to sleep with a stuffy nose?

What Is The Best Position To Sleep With A Stuffy Nose

When you have a stuffy nose, it can be difficult to get a good night’s sleep.

Sleeping with your head elevated can help to relieve congestion and make it easier to breathe.

Some people find that sleeping on their back is the best position for a stuffy nose, while others find relief by sleeping on their side.

Experimenting with different positions may help you to find the position that works best for you.

Causes Of A Stuffy Nose

There are several things that can cause a stuffy nose, including:

  • Allergies
  • Common cold
  • Sinus infection
  • Deviated septum
  • Nasal polyps

Allergies are the most common cause of a stuffy nose.

When you have allergies, your immune system overreacts to a substance that is normally harmless, such as pollen or dust.

This can cause inflammation and swelling in your nose, which leads to congestion.

Common colds are caused by viruses and usually last for a week or two.

Sinus infections occur when the sinuses become inflamed and can be caused by either bacteria or viruses.

A deviated septum is a condition in which the bone and cartilage that separate the nostrils is displaced to one side.

This can cause difficulty breathing and increased congestion.

Nasal polyps are non-cancerous growths that can form in the lining of the nose.

They are often caused by allergies or inflammation and can block the nasal passages, making it difficult to breathe.

How To Relieve Congestion Before Bed

relieve conjestion

There are several things that you can do to relieve congestion and get a better night’s sleep when you have a stuffy nose.


Elevating your head with pillows or sleeping in a recliner can help to drain your sinuses and make it easier to breathe.

Use A Humidifier

Using a humidifier or taking a hot shower before bed can help to moisten the air and reduce congestion.

Drink Plenty Of Fluids

Drinking fluids helps to thin the mucus in your nose and allows it to drain more easily.

Avoid Dairy

Dairy products can make congestion worse by increasing mucus production.

Saline Spray

Using a saline spray can help to moisten your nasal passages and reduce congestion.

Over-the-counter (OTC) Decongestants

OTC decongestants, such as pseudoephedrine, can help to relieve congestion by constricting blood vessels in the nose.

However, they should be used sparingly as they can have side effects, such as increased blood pressure and heart rate.

OTC Antihistamines

Antihistamines can be helpful in treating allergies, but they can also cause drowsiness.

If you’re taking an antihistamine for allergies, it’s best to take it before bed so that you can sleep through the night.

Nasal Corticosteroids

Nasal corticosteroids are a type of medication that is used to treat inflammation.

They are available by prescription and can be effective in treating both allergies and sinus infections.


acupuncture to relieve congestion

Acupressure is an alternative therapy that involves applying pressure to certain points on the body.

There is some evidence to suggest that acupressure may help to relieve congestion.

If you’re interested in trying acupressure, there are a few pressure points that are thought to be effective in relieving congestion.

These include the webbing between your thumb and first finger, the fleshy part of your palm just below your pinky finger, and the back of your head just below your ears.

Nasal Strip

Nasal strips can be helpful in treating congestion by lifting the nasal passages and opening up the airways.

They are available over-the-counter and are relatively safe to use.

Manual Palpation

Manually palpating your sinuses can help to break up congestion and make it easier to breathe.

To do this, place your index and middle fingers on either side of your nose and apply gentle pressure.

Then, move your fingers in a circular motion for about 30 seconds.

You can also try gently tapping your fingers on the sides of your nose.

Essential Oils

essential oils to relieve congestion

Essential oils can be used in a diffuser or added to a hot shower or warm bath.

Some essential oils that are thought to be helpful in relieving congestion include eucalyptus, peppermint, and lavender.


In some cases, surgery may be necessary to treat a deviated septum or nasal polyps.

If you have chronic congestion that is not relieved by other treatments, you may want to talk to your doctor about the possibility of surgery.

As you can see, there are several things that can cause a stuffy nose, including allergies, the common cold, sinus infections, and nasal polyps.

Best Position To Sleep With A Stuffy Nose: Final Thoughts

The key ways to sleep better with a stuffy nose is to elevate your head with pillows or sleeping in a recliner can help to drain your sinuses and make it easier to breathe.

Getting your body and mind into a calm state will help you drift off asleep!