Tips for sleeping with a stuffy nose

Tossing and turning all night with a stuffy nose may feel like pure misery, but congestion is actually your immune system protecting you.  

Why a stuffy nose is actually beneficial 

“Most of the time a stuffy nose is from inflammation, which is often caused by increased blood flow to the nasal tissues and lining,” says Dr. Max Plitt, an otolaryngologist at Advocate Health Care. “When that happens, it blocks the nasal passages and decreases airflow from your nose to your lungs, making you feel stuffy.” 

If it’s an acute case, it could be in response to a virus that causes a cold. 

“Congestion increases your white blood cell count, which helps fight off the infection and prevents more of that virus from entering your body,” Dr. Plitt explains. 

In addition to congestion, your body also produces mucus. “Mucus helps sweep away any of the bacteria or viruses in your nose as quickly as possible,” Dr. Plitt says. “That’s why people who have a cold will have congestion, runny nose and lots of mucus. It’s all part of the body’s normal reaction to infection.” 

What causes chronic stuffy noses? 

Some people may find they’re often struggling with a stuffy nose, even outside of cold and flu season. 

“Chronic stuffiness of the nose can be from infections, but it’s mostly from allergies,” Dr. Pitt reveals. “Classic seasonal allergies can lead to sneezing, itchy eyes, watery eyes and congestion. When allergens go inside the nose, they can cause inflammation, vasodilation and mucus production.” 

How to sleep with a stuffy nose 

Whether you suffer from seasonal allergies, or you are in depths of cold and flu season, falling asleep with a stuffy nose can be quite a challenge. 

For better sleep, Dr. Plitt recommends: 

• Nightly use of a humidifier 
• Over-the-counter nasal corticosteroids 
• Oral antihistamines, if you have allergy symptoms 
• Saline sprays and rinses 

“Saline sprays and rinses draw moisture from your nasal tissues by osmosis,” Dr. Plitt explains. “By doing so, it’ll help flush out any secretions in your nose and draw moisture from the mucous membranes to make your nose feel more open.” 

The next time you have a stuffy nose, remember the importance of figuring out its cause so you can get back to peaceful, congestion-free sleep. If you need additional guidance, consult your primary care provider or otolaryngologist. 

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