Do you really know? How can I sleep well with a blocked nose?
Jan 1, 2026
Spring and autumn bring colds and hay fever, fueled by rhinoviruses and pollen. Discover practical tips for sleep when battling a blocked nose. Important advice includes maintaining proper room temperature and humidity, using humidifiers, and steaming for relief. Sleeping with elevated pillows can ease nasal congestion at night. While aromatherapy offers some symptom relief, caution is advised to avoid skin irritation. Plus, staying hydrated and opting for light meals before bed can help you rest better.
AI Snips
Chapters
Transcript
Episode notes
Seasonal Overlap Explains Blocked Noses
- Rhinoviruses resurface in spring and autumn and cause symptoms similar to hay fever.
- Joseph Chance highlights seasonal overlap as a reason blocked noses are common this time of year.
Combat Dry Air To Reduce Coughing
- Ventilate heated rooms and avoid overheating the bedroom to prevent drying of mucous membranes.
- Use a humidifier, take hot showers, inhale steam, and rinse nasal passages with saline to ease symptoms.
Sleep With Your Head Elevated
- Elevate your head with one or more pillows and avoid lying completely flat to ease sinus pressure.
- This position reduces pressure on the sinuses and improves breathing during sleep.