A blocked nose can be uncomfortable during the day, dulling taste and smell and making breathing difficult. At night, the problem often worsens. Lying down can cause mucus to drain backward, increasing congestion and sometimes leading to shortness of breath and disrupted sleep.
Health experts say a range of natural steps may help ease nasal congestion and improve sleep. However, they caution that anyone whose symptoms persist for more than a few days or worsen should consult a physician.
Here are several approaches commonly recommended to relieve nighttime nasal congestion:
Add mild spice to meals
Spicy foods such as chili peppers, horseradish, garlic, onions or red peppers contain capsaicin, a compound that can increase mucus production and thin nasal secretions, helping improve drainage. Experts say extreme heat is unnecessary; moderate amounts can be effective.
Stay well hydrated
Drinking water, herbal teas or soup helps thin mucus and reduce congestion, making it easier to breathe.
Use warm compresses
Applying warm, damp cloths to the nose and forehead may help relieve pressure in the sinuses and loosen congestion. Light massage of the nose and upper face can enhance the effect.
Practice breathing exercises before bed
Simple breathing techniques can reduce stress and may help ease congestion. One method involves inhaling through the nose, gently holding the breath while moving the head, then releasing and breathing calmly before repeating.
Increase moisture in the air
Using a humidifier in the bedroom adds moisture to dry air, which can soothe irritated nasal passages and reduce swelling. A hot shower before bedtime, inhaling steam with the bathroom door closed, can offer similar relief. Essential oils such as eucalyptus or peppermint are sometimes added, though they should be used cautiously.
Experts advise placing humidifiers at a safe distance from the bed, using purified water and cleaning the device regularly to prevent mold or bacteria growth.
Use calming scents
A few drops of lavender essential oil on a pillow may promote relaxation and help ease breathing, according to practitioners of complementary medicine.
Sleep with the head elevated
Raising the head with an extra pillow or adjustable bed can help prevent mucus from pooling in the nasal passages.
Sleep on your side
Side sleeping can support nasal breathing, reduce postnasal drip and help keep airways more open during the night.
Medical professionals stress that while these measures may provide relief, persistent nasal congestion could signal allergies, infection or another underlying condition that requires medical evaluation.
Professional guidance for this article was provided by Sigal Sayers, a certified biologist, aromatherapist and naturopath (M.Sc., MBA, N.D.).