• A stuffy nose happens when the blood vessels in your nose swell up, causing excess fluid to gather in your nasal tissues.
  • Sleeping propped up on your back with a pillow is your best option when you have a stuffy nose since you want the mucus to run down and out.
  • You should avoid sleeping on your side, since it may make one or both nostrils even more congested.
  • This article was reviewed by Rod Oskouian, MD, at the Swedish Neuroscience Institute.
  • Visit Insider’s homepage for more stories.

If you’re sick, sleep is an important part of recovery. But upper respiratory infections, like the flu, come with a slew of nasty symptoms including a stuffy nose. These symptoms can last from 7 to 10 days if you have the common cold, if you have the flu it could be as long as one to two weeks.

No matter the cause of your sniffles, there’s no denying they make sleeping a challenge.

“Breathing through your nose comes naturally, and when you have to breathe through your mouth, especially while sleeping, it gets dry,” says Danh Ngo, an osteopathic doctor at the Medical Offices of Manhattan.

Most often, a stuffy nose happens because the blood vessels within your nose swell up, which causes excess fluid to pool in your nasal tissues. “This engorgement of the tissues generally leads to nasal obstruction,” Ngo adds, “which is why we get that stuffed up sensation.”

Typically, that nasal obstruction comes with other side effects that make it harder to sleep, including sinus pressure, headaches, cough, and ear pain. See our article on how to clear a stuffy nose for tips on how to manage congestion during the day.

How to sleep with a stuffy nose

First, think position. Sleeping on your back is your best option when you've got the sniffles, says Lina Velikova, MD, at Disturb Me Not. "Lying on the side might make one or both nostrils completely congested."

The goal is to allow your mucus to run down and out overnight, instead of clogging up your airways and sinuses. You can help make this happen by adding an extra pillow to elevate your head, and then "gravity will do the rest," Velikova says.

Try running a humidifier in your bedroom as well. "The moist air will make the mucus in your airways runnier and more comfortable to get out," she adds. Taking a hot shower before bed or, once you're in bed, resting a hot towel over your forehead and sinuses can help too. "The warmth will widen your pathways and help the mucus get loose a bit," Velikova says.

If you need fast relief, consider using a neti pot to flush out your sinuses.

Finally, consider taking medications to ease your symptoms. Ngo recommends an antihistamine or decongestant before bedtime or placing nasal strips on your nose to open the passageways for easy drainage.

Now, sleep alone won't loosen up a clogged nose, but getting rest is important, especially if you're dealing with an infection."Sleeping, staying hydrated, and eating nutritious food are all essential to getting over a cold and getting rid of a stuffy nose for good," Ngo says.

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