The American Academy of Sleep Medicine (AASM) and Sleep Research Society (SRS) recommend that adults get seven or more hours of sleep per night on a regular basis. Getting enough sleep is crucial to overall well-being. Sleeping less than seven hours a night can increase the risk of conditions like diabetes, heart disease, stroke and depression.
There are a few things that can interrupt quality sleep, from a snoring partner to pesky congestion. If your sleeplessness stems from congestion, there are a few ways you can manage it to help you rest better.
Drink Plenty of Water
Hydration helps thin the mucus in your nose, lessening the likelihood of congestion. Aim to drink at least eight cups of water or herbal tea each day. Avoid drinking too much too close to bedtime.
Run a Humidifier
Dry air can inflame your nasal passages and cause congestion. Try running a small humidifier in your bedroom to minimize inflammation.
Control Allergens
Pet dander, dust mites and pollen can all make your nose stuffy and potentially cause other allergy symptoms like sneezing, coughing, hives or red, watery eyes.
Try a Warm Compress
A warm compress can alleviate inflammation. Microwave a damp rag in fifteen-second intervals until comfortably hot. Place it over your nose, cheeks and forehead until it cools down. You can make it extra refreshing by placing a drop of eucalyptus or peppermint oil on the towel before you wet it. Just make sure you don’t put undiluted essential oils on your skin.
Elevate Your Head
Elevating your head will help mucus drain. Place an extra pillow under your head or elevate the head of your bedframe.
Try Decongestants
Decongestants offer short-term relief. Just don’t use them for more than a few days in a row to avoid rebound congestion.
If congestion persists for longer than a week or two, schedule an appointment with Alpine Ear Nose & Throat PC for an ENT exam. We can look for underlying issues like allergies, a deviated septum or nasal polyps.
Sources
Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., & Tasali, E. (2015). Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 38(6), 843–844. https://doi.org/10.5665/sleep.4716