How to Sleep with a Blocked Nose

There are few things more irritating than climbing into bed after a long day, getting comfy under the duvet, closing your eyes… and suddenly realising you can’t breathe through your nose. A blocked nose at bedtime turns even the deepest sleeper into a frustrated, restless, mouth-breathing gremlin. And the worst part? The more you think about breathing, the more impossible it feels to actually do it. 

If you’re currently propped up in bed, sniffling, searching the internet for answers instead of sleeping, this post is for you. Here’s an informal, very human guide to dealing with a stuffy nose at night — complete with tips, products you can find in most local chemists, and a bit of humour to get you through the misery. 

Why night-time makes a blocked nose worse 

Before we get into solutions, it helps to know why lying down turns your nose into a concrete-filled cave. 

When you lie flat, blood flow to your head increases slightly. This can make swelling in the nasal passages worse, which then blocks airflow. Mucus can also pool rather than drain, and gravity is no longer on your side. Add in bedroom dryness, cold air, and pollen or dust, and voilà — your nose rebels just when you need it to behave (1). 

Now, onto how you can fix it, or at least make it more bearable. 

1. Prop yourself up in bed 

Sleeping on your back with a couple of extra pillows can help reduce congestion. You don't have to be bolt upright; just a gentle incline helps stop mucus collecting and gives your sinuses a bit of breathing room. 

If you’re a side sleeper, try sleeping on the side that isn’t blocked. It can help open the nostril that’s giving you grief. 

Pro tip: wedge a spare pillow under the mattress at the head end. It creates a smoother incline so you don’t feel like you’re trying to sleep on a stack of sofa cushions. 

2. Steam is your new best friend 

Steam can temporarily reduces congestion and helps mucus shift. 

You can try: 

• A hot shower before bed 

• A bowl of hot water with a towel over your head (very dramatic Victorian-illness vibes) 

• A humidifier in the bedroom 

If you don’t own a humidifier, put a mug of hot water by your bedside. It won’t transform your room into a tropical rainforest, but it’ll help add a little moisture to the air. 

3. Use a saline nasal spray (safe, simple, non-scary) 

Saline sprays are basically just salt water, but they work wonders. They rinse out allergens and help moisturise dry nasal passages. 

In the UK, you can grab brands like Sterimar, Boots own-brand saline spray, or NeilMed. They’re not medicated, so you can use them multiple times a day without worrying about rebound congestion. 

A couple of sprays before bed can make a huge difference. 

4. Try a hot drink, but choose wisely 

A warm drink before bed can help loosen mucus and make breathing easier. But avoid too much caffeine (unless you enjoy being blocked up and wide awake). 

Great options: 

• Honey and lemon 

• Herbal teas (peppermint is especially good for opening the airways) 

• Hot Ribena (other brands are available), the unofficial UK cold-season beverage 

Avoid alcoholic “hot toddies” as a sleep remedy. Alcohol might make you sleepy, but it actually worsens inflammation and dehydrates you — aka, more congestion. 

5. Menthol rubs: the classic 

You know the one. The unmistakable, nostril-stinging, sleep-time saviour smell. A tiny bit of menthol rub on your chest or just under your nose can help you feel like you can breathe better. It doesn’t actually unblock your nose physiologically, but the cooling sensation tricks your brain into feeling more airflow. 

Just be careful: don’t slather it on like you’re marinating yourself. A small dab will do. 

6. Warm compress: the underrated trick 

If you’ve never tried holding a warm flannel over your nose and cheeks, you’re missing out. The gentle heat helps reduce sinus pressure and can encourage the mucus to get moving. Soak a flannel in warm (not boiling!) water, wring it out, and rest it across your face for 5–10 minutes. Instant relief. 

7. Keep your bedroom air moist and clean 

Dry air = angry nose. Clean air = calmer nose. 

To help: 

• Keep your room at a comfortable temperature (not too hot, not too cold) 

• Open the window slightly if it’s not freezing outside 

• Dust regularly 

• Wash your bedding often, especially if you’re allergic to dust mites 

If you have pets, consider keeping them out of the bedroom when you’re congested. I know, I know. But if your cat sleeps on your pillow like a tiny furry king, this might be part of the problem. 

8. Decongestant sprays 

If your nose is completely closed for business and you need quick relief, decongestant nasal sprays can work very fast. But — and this is a big but — you should only use them for a maximum of 3 days. Longer than that and your nose can get addicted, leading to rebound congestion that makes everything worse (2). 

Brands like Otrivine or Sudafed nasal spray are easy to find in UK pharmacies, but use them sparingly and follow the instructions. 

9. Medicated options you can take before bed 

For night-time, you might consider: 

• An antihistamine (if allergies are the cause) 

• A cold/flu night-time tablet that includes a decongestant 

• Paracetamol if sinus pressure is keeping you awake 

Just make sure you’re using products safely and not doubling up on ingredients. 

10. Mouth breathers: embrace the hydration 

If you inevitably end up breathing through your mouth, you’ll probably wake up with a sore throat and dry mouth. Keep a glass of water next to your bed so you can sip throughout the night. 

Alternatively, get yourself some throat lozenges for the morning — they make that “I slept with my mouth open like a cave creature” feeling slightly more bearable. 

11. Don’t forget the obvious: blow your nose properly 

It sounds silly, but blowing too hard irritates your nasal passages and can actually make swelling worse. Gentle, one-nostril-at-a-time blowing is best. 

Also, avoid tissues that feel like sandpaper. Soft ones make everything easier to bear. 

12. Timing matters 

Try to do all your “unblocking” rituals about 30 minutes before bed so your body has time to settle. There’s nothing worse than steaming your face, applying menthol rub, spraying saline, and then climbing into bed only to realise you forgot to take your night-time flu tablet. 

When to see a doctor 

If your blocked nose has lasted more than a couple of weeks, if you’re getting recurring sinus infections, or if you can only breathe through one nostril even when you’re not ill, it’s worth getting checked out. It’s important to make sure you’re not suffering with anything more serious and long term like allergies, chronic sinus issues, or something structural like a deviated septum. 

How to sleep with a blocked nose: final thoughts 

Sleeping with a blocked nose is genuinely awful, but the good news is that it’s usually temporary and fixable. With the right mix of steam, hydration, elevation, and the occasional pharmacy rescue mission, you can absolutely get some rest. 

And remember: if you’re reading this in the middle of the night because you can’t sleep… you will eventually drift off. It might be in a strange position, with your mouth open and your hair sticking up, but you’ll get there. 

In the meantime, be kind to yourself, grab a warm drink, and try a few of the tips above. Your nose won’t stay blocked forever. 

Sleep well (eventually). 

Sources: 

1. https://www.sleepfoundation.org/physical-health/treatment-for-blocked-nose-at-night 

2. https://www.webmd.com/mental-health/addiction/addicted-nasal-spray