Why Do You Get a Stuffy Nose at Night? 6 Causes Explained
Introduction
Have you ever had your nose block up as soon as you lie down? This not only affects sleep quality but also leads to tiredness and discomfort during the day. This article takes an in-depth look at why you get a stuffy nose when sleeping at night and offers effective ways to relieve it, so you can breathe freely at night too.
1. Nasal allergies
Nasal allergies often flare up at night. This is because the body secretes less cortisol at night, and this natural steroid helps suppress allergic reactions. When secretion drops, allergy symptoms such as a stuffy and runny nose become more noticeable.
2. Deviated septum
A deviated septum narrows the space on one side of the nose, while the other side swells from long-term inflammation, so both sides may become congested. This structural problem makes congestion worse when lying down.
3. Nasal polyps and hypertrophic rhinitis
Nasal polyps and hypertrophic rhinitis narrow the nasal passages and worsen congestion. Nasal polyps are benign growths inside the nose, while hypertrophic rhinitis is enlargement of the lining caused by long-term inflammation.
Further reading: Stuffy Nose at Bedtime? A Few Things to Try Before Sleep
4. Postnasal drip
When you lie down, mucus easily drips backwards. If the nose's self-cleaning function is normal, this doesn't cause problems. But if the mucus becomes thick because of allergies or sinusitis, postnasal drip can cause congestion.
5. Changes in temperature and humidity
For people with nasal allergies, changes in temperature and humidity can trigger allergic reactions and cause congestion. Cooler nights or air conditioning can both trigger this reaction.
6. Poor sleep quality
Poor sleep quality can also make congestion worse. Good sleep habits, such as keeping your sleeping environment clean and avoiding late nights, help reduce congestion symptoms.
How to relieve nasal congestion
1. Keep the nose moist
Saline sprays or steam inhalation effectively moisturise the nasal passages and reduce congestion.
2. Use a humidifier
Using a humidifier in your room keeps the air moist and reduces congestion caused by a dry nose.
3. Adjust your sleeping position
Raising your pillow or sleeping on your side helps reduce congestion and makes it easier for mucus to drain.
4. Avoid allergens
Keep your bedroom clean and change sheets and pillowcases regularly to reduce allergens such as dust mites and pet hair.
5. Use nasal strips or nasal sprays
Nasal strips widen the nasal passages, while nasal sprays relieve congestion in the short term but shouldn't be used long-term.
When should you see a doctor?
If congestion lasts more than two weeks, or comes with a severe headache, fever or other symptoms, see a doctor promptly. A doctor can determine the specific cause through examination and provide an appropriate treatment plan.
Here's a table of ways to improve nasal congestion:
Method | Description |
Warm compress on the nose | Gently place a warm towel on your nose. The warmth helps the nasal lining shrink and makes breathing easier. |
Humidify the air | Use a humidifier to increase air humidity, or apply a warm towel of suitable temperature to your nose to increase moisture inside the nose and ease inflammation of the lining. |
Clear out dried mucus | If you can't blow out mucus when congested, place a cup of hot water in front of your nose. The steam thins nasal secretions and increases airway moisture, helping you clear mucus. |
Acupoint massage | Massage acupoints such as Baihui and Dazhui to reduce triggers of congestion and sneezing, helping regulate the body internally to achieve a therapeutic effect. |
Deep breathing | Do deep breathing exercises to help ease congestion and improve nasal airflow. |
Use a nasal spray | Steroid nasal sprays effectively relieve nasal allergy symptoms. They need to be used regularly and take effect after 3–4 days or more. |
Antihistamines | Antihistamines reduce the production of immune-system chemicals in allergic reactions, relieving itching, sneezing and a runny nose. |
Decongestants | Decongestants such as the blue 歐治鼻 quickly help clear breathing and are very suitable for emergencies. |
Keep the airway moist | Use a humidifier or warm towel on the nose in moderation to ease inflammation of the nasal lining. |
Clear mucus | Use steam to thin mucus so it's easier to clear. |
Improve your sleep environment | Keep indoor air circulating and use a humidifier to reduce congestion during sleep. |
Breathing exercises | Exercises such as deep breathing and qigong breathing improve nasal airflow. |
Keep the nose clean | Rinse the nose with saline to remove secretions and dirt that have built up inside. |
Improve your living environment | Reduce contact with allergens and keep your home clean. |
Adjust your diet | Appropriately increase your intake of nutrients that help boost immunity, such as vitamin C and zinc. |
Regular check-ups | People with long-term congestion are advised to have regular professional ENT check-ups to determine the cause and get an appropriate treatment plan. |
2. Take it early to effectively relieve early cold symptoms - Panadol Cold & Flu3. Nasal congestion: causes, symptoms, treatment and relief - Hello Doctor4. Understanding the causes of nasal congestion, sinusitis symptoms and treatment | Panadol Hong Kong5. Don't catch the trend in peak cold season! A doctor shares 3 key care tips — the little green box beats colds6. Colds: symptoms, causes, diagnosis and treatment - Hello Doctor7. My cold has lasted so long! Actually… it may be allergic rhinitis or sinusitis
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