Many people suffer from nasal congestion at different stages of their lives, due to colds, allergies, or sinusitis. This blockage causes breathing difficulties and directly affects the ability to sleep comfortably. Since good sleep is essential for immunity and energy renewal, practical solutions are necessary to overcome this problem.

According to a report on Health, nasal congestion occurs due to swelling of blood vessels inside the nose and may be accompanied by runny nose or increased mucus secretion. Although usually not serious, its impact on sleep and daily life requires effective ways to relieve it and improve nighttime comfort.

Adding humidity to the bedroom air helps reduce nasal irritation and dryness, decreasing congestion severity. It is recommended to place the humidifier at a suitable distance from the bed and clean it regularly to avoid fungal growth.

Washing nasal passages with a safe saline solution (made from distilled or previously boiled water) helps expel mucus and relieve congestion. Neti pots or nasal sprays designed for this purpose can be used, but tap water should be avoided unless sterilized.

Gargling with warm salted water soothes an irritated throat and reduces postnasal drip, lessening discomfort during sleep.

Certain foods may worsen congestion, such as dairy products, refined sugar, and histamine-rich foods. Reducing these can improve breathing and nighttime comfort.

Sleeping in a relatively upright position or raising the head with an extra pillow helps drain mucus and prevents accumulation, easing blockage during the night.

Over-the-counter medications like decongestants or antihistamines can provide quick relief but should be used cautiously and not relied upon long-term without medical advice.

Inhaling steam or applying a warm compress to the face moisturizes nasal passages and relieves sinus pressure. This natural method helps improve breathing before sleep.

Some oils, such as camphor or eucalyptus oil, are used in aromatherapy to relieve congestion. They can be inhaled or added to diffusers but must be safe for children and pets.

Nasal strips mechanically open airways, facilitating airflow and reducing nighttime discomfort. They are a simple and effective option for some cases.

Menthol or camphor-containing ointments provide a refreshing sensation that helps fall asleep faster and more comfortably, although they do not actually clear congestion.

Avoid caffeine before bedtime.

Reduce screen time in the last hours of the day.

Engage in physical activity during the day.

Keep the bedroom cool and quiet.

Follow a calming routine like reading a book or taking a warm bath.

Although most nasal congestion cases are treated at home, persistent symptoms or signs like facial swelling, green discharge, frequent headaches, or severe cough require medical evaluation to avoid complications.