7. Inhale Steam
Inhaling warm vapor can loosen mucus and improve congestion. One small study documented this in people who are stuffed up due to allergies.
You can easily make your own steam station at home by boiling water, then leaning over the pot of water with a towel over your head to trap the vapor and inhale the steam. Just make sure you move closer to the warm water gradually to avoid burns.
8. Smell Eucalyptus Essential Oil
For an added boost to your facial steam, mix a few drops of eucalyptus essential oil into the steamy water. A combination of aromatherapy and steam inhalation can ease congestion in your nose and chest.
You can find essential oils online or in natural food stores. You can also find eucalyptus ointments to rub on your chest or nose to loosen mucus and ease congestion.
Never swallow eucalyptus oil, and make sure you follow the dilution instructions on the package when using it in diffusers or steam.
9. Take a Shower
You can also crank up the temperature in your shower and stand under the warm water (or just linger in the bathroom with the door closed) to inhale the steam and loosen up your congestion. But be careful not to scald yourself (a shower that is too hot can increase dry skin and further irritation).
10. Turn on a Humidifier
If a shower isn’t part of your bedtime routine, consider using a humidifier in your bedroom, especially during drier or colder seasons, Higgins says. These devices add moisture to the air, potentially breaking up congestion and making it easier to breathe as you drift off, Lee says.
While there aren’t many studies looking at humidifiers for nasal congestion, they’re generally safe to use if you feel they help.That said, they’re likely to work better if you use them consistently, Lee says.
11. Stay Hydrated
“Get plenty of fluids” is the kind of home remedy for a stuffy nose you may have heard from your grandma for decades. And while there isn’t necessarily robust data to support drinking more water to ease congestion at bedtime, staying hydrated can’t hurt.
“It’s hard to predict if you’re going to notice a huge difference,” but it does tend to thin and clear out mucus, Lee says. The simplest way to track your hydration? Take a look in the toilet bowl. Pale yellow urine usually means you’re drinking enough water.
Note, however, for some people, warm drinks can make congestion worse (if you have vasomotor rhinitis). If this is the case for you, skip this strategy. And if you try it, make sure your warm beverage of choice is caffeine-free if you’re sipping it near bedtime.
12. Sip a Warm Drink
A steamy mug of calming chamomile tea can be part of a bedtime routine whether you’re stuffed up or not. But a warm drink might have a similar effect to inhaling steam or taking a hot shower when it comes to clearing congestion.
One small study found there wasn’t any objective difference between sipping a warm beverage or the same drink at room temperature in terms of nasal symptoms. But the warm drink did change how the study participants perceived their symptoms, which could make all the difference.
Note, however, for some people, warm drinks can make congestion worse (if you have vasomotor rhinitis).If this is the case for you, skip this strategy. And if you try it,make sure your warm beverage of choice is caffeine-free if you’re sipping it near bedtime.
13. Give Acupressure a Try
Acupressure is a type of complementary medicine related to acupuncture. But instead of placing needles in the skin, acupressure involves applying pressure to or massaging certain points on the body to alleviate symptoms.One small study in children with allergies found a four-week acupressure program resulted in less nasal congestion and better sleep.
Try gently massaging the ridge of your nose or the space between your nostrils and upper lip. Rubbing these areas may ease congestion.
14. Consider a Ginger Supplement
In one small study, people who took 500 milligrams (mg) of ginger extract every day for six weeks had fewer nasal allergy symptoms, including congestion. That might be due to ginger’s inflammation-fighting properties, the researchers hypothesized.
Ginger supplements are generally safe to take orally.But it’s always a good idea to choose supplements that are verified by a third-party certification organization.
15. Try Nasal Capsaicin
The active ingredient in hot peppers, capsaicin, can actually be delivered in nasal spray form to fight congestion at the source (and it’s not as uncomfortable as it sounds). There are only small studies investigating the effects of nasal capsaicin on congestion, but those data suggest it’s more effective than a placebo.
More research is needed to determine the optimal dose to use and how long to use it.
16. Avoid Alcohol Before Bed
Alcohol can narrow nasal passageways, especially if you’re already congested due to allergies, according to one small study.That’s because booze acts as a muscle relaxant, so it may make you more prone to snoring and acid reflux, both of which can worsen congestion at night, Lee says.
Plus, alcohol lowers the quality of your sleep and disrupts your rest.And that’s not what you need when congestion is already making it harder to drift off.
17. Wash Your Sheets
Dust mite allergies might strike at bedtime if you’re not washing your sheets, pillowcases, and even your pillows on the regular, Lee says. To prevent those little critters from worsening your nighttime congestion, wash sheets and pillowcases at least every other week.And wash your pillow every three months.
18. Avoid Other Allergens
Dust mites aren’t the only irritants to watch out for. If you’re congested at night or trying to sleep with a cold, it’s wise to avoid tobacco smoke, strong perfumes, scented candles, wood-burning stoves, and strong household cleaners that bother your breathing.
And as comforting as it may be to cuddle with your furry friend when you’re feeling stuffed up, keep your pets out of your bedroom to limit allergy or asthma exacerbations due to their dander.
19. Keep Your Bedroom Cool
If your bedroom is too warm, the blood vessels in your nose (and all over your body) dilate, which could make some people feel more stuffy at night than if they were trying to sleep in a cooler room, Lee says.
Generally, a comfortably cool bedroom is around 65 to 68 degrees Fahrenheit.
20. Set Your Fan to Oscillate
If you sleep with a fan blowing — either for white noise or for temperature regulation — avoid pointing it directly at you all night long, Lee says. The constant breeze can dry out your nose, potentially leading to worse stuffiness, he says. Instead, switch it to an oscillating setting or point it away from you.
21. Stick On a Nasal Strip
These adhesive strips work by stretching some of the upper cartilage of the nose to make more space for airflow and can be “very effective,” Lee says. In one small study, nasal strips improved congestion symptoms and sleep issues.You can buy nasal strips at your local pharmacy or online.
22. Pop In an Intranasal Breathing Aid
Sometimes also called intranasal breathing cones, these over-the-counter devices are available at pharmacies or online. They “look like little bat wings,” Lee says, and sit inside your nostrils, propping open your airways to alleviate congestion and limit snoring.
The Takeaway
Nasal congestion from a cold, the flu, a structural issue with your nose, or allergies can get worse at night when you lie down and blood pools in your nasal passageways, blocking the flow of air. Over-the-counter medications like decongestants, antihistamines, and nasal sprays may help, as can natural remedies like nasal irrigation, facial steaming, and staying hydrated. Talk to your doctor if your congestion significantly affects your ability to sleep or if it doesn’t go away within three weeks.
