11/12/2025
You deserve a good night’s rest. Your health and well-being depend on it. But when your nose is stuffed up at night, sleep can be hard to come by.
Try these tips:
🔵 Keep pets out of your bedroom to lessen the pet hair and dander you breathe in at night.
🔵 Change your sheets at least once a week to clear away allergens and germs that can cause congestion.
🔵 Shower before bed to wash away the outdoor allergens on your body. Change your clothes, too.
🔵 Try a neti pot or saline nasal spray to loosen up mucus and get it flowing.
🔵 Use a humidifier in your room to ease dryness that can worsen congestion.
Stay hydrated to thin mucus and support drainage.
🔵 Sleep with your head and shoulders elevated. If you’re a side-sleeper, try sleeping on your left side. Sleeping on your right side can allow stomach acid to travel more easily.
🔵 Try over-the-counter medications, like antihistamines or nasal sprays, for allergy symptom relief.
🔵 Relieve acid reflux by avoiding eating at night and using OTC antacids as needed.
🔵 Consider nighttime cold and cough medicines, if OK’d by a healthcare provider.
If those steps don’t do the trick, talk with a healthcare provider.
