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One of the worst parts about having congestion and sinus pressure is not getting a good night’s sleep. Nighttime breathing can feel downright miserable when your nose is stuffy.

However, there are ways to get nasal congestion relief at night. They range from sleeping in a certain position to using a humidifier and nasal strips. Here’s what you need to know about how to sleep with nasal congestion.

What Are Sinuses?

Your sinuses are hollow, air-filled spaces in your skull. You have sinuses behind your forehead, nose, cheeks, and eyes. Mucus usually drains through your sinuses, allowing air movement so you can breathe easily.

But sinuses can become swollen when their tissue lining becomes inflamed or infected. Mucus builds up, blocking the sinuses. That buildup makes it hard to breathe and can create painful sinus pressure.

Causes of a blocked nose include:

• Common cold.
• Dry air.
• Hay fever.
• Hormonal changes.
• Nasal polyps.
• Nasal spray overuse.
• Pet allergies.
• Sinus infections.

Why Does Sinus Congestion Feel Worse at Night?

If you have a mild cold or allergies, you may feel fine during the day but congested at night. Sinus pressure typically worsens at bedtime for a few reasons:

• Allergies get worse at night — You may get exposed to more allergy triggers in your bedroom, leading to more congestion. Common bedroom allergens include pet dander and dust mites in bedding.
• Gravity is working against you — When you lie down, it’s harder for the mucus in your sinuses to drain. In an upright position, gravity helps pull the mucus down and away from your sinuses.
• There’s more blood flow to the head at night — When you lie down, blood flow to the head increases. This can cause nasal tissues to swell and lead to more congestion.
• Your bedroom is dry — Dry air is especially irritating to sinus and nasal tissue. If your bedroom is drier than the rest of the house, it can add to sinus problems at night.

Best Sleep Position for Sinus Drainage

Sleeping upright for sinus relief is the best sleep position to help mucus drain — but sleeping sitting up isn’t the most comfortable way to rest for most people.

Still, your sleep posture can help with sinus drainage. The best practical methods for getting relief from a stuffy nose and sinus pressure at night are to:

• Raise your head and shoulders — Moving your head higher than the rest of your body allows gravity to help drain sinuses. You don’t have to sit straight up in bed, either. You can elevate the head of your bed or use extra pillows to raise the upper part of your body.
• Sleep on your side — If congestion is worse on one side, lying on your side can help. Make sure the stuffed-up nostril faces up to help it drain more easily. For even better drainage, use pillows to help elevate your head.
• Stay off your stomach — The worst position for sinus drainage is face down. A recent study found that people have more sinus congestion lying on their stomachs than on their backs. If you’re a habitual stomach sleeper, try switching to side-sleeping with pillows on either side to hold you in place.

Other Sleep Tips for Stuffy Nose and Sinus Pressure

In addition to adjusting your sleep posture, there are many other simple ways to relieve nighttime congestion, including the following:

• Allergy-proof your bedroom — If allergies are causing your stuffy nose, try washing your bedding more frequently in hot water. Consider buying an allergy-resistant mattress and pillow covers to cut down on dust mites. And don’t let your furry friends sleep in the same room with you if you have pet allergies.
• Apply a warm compress — Holding a moist, warm washcloth to your face before bedtime can help clear nasal passages. It also feels soothing and may help you get to sleep.
• Drink plenty of clear fluids — Drinking enough water during the day can help you stay hydrated and loosen mucus. Before bedtime, having warm liquids like herbal tea can also help thin mucus so it can drain more easily.
• Inhale steam — You can do this by taking a hot shower or even by running a very hot shower and sitting in the bathroom. The moisture and heat of the steam can loosen mucus and clear nasal passages.
• Run a humidifier — Dry air can irritate sinuses and cause more mucus to build up. A humidifier releases steam at intervals into the air. The added moisture can help loosen mucus, making it easier to breathe.
• Sleep with nasal strips — These over-the-counter (OTC) items have adhesive on one side and go over the bridge of your nose. They help gently pull the nostrils wider and make breathing easier.
• Try an OTC decongestant — These medicines shrink and dry up nasal passages, so that you can breathe easier. Another alternative: Try using a neti pot before bed. This nasal irrigation device can help clear your head.
• Use nasal sprays — These OTC medicines can help relieve a stuffy nose. But overusing a nasal spray can make your congestion worse. Doctors recommend alternating three days on followed by three days off for the best results.

When Should I See a Doctor for Sinus Pressure?

Most of the time, nasal congestion will clear on its own when your cold or allergy symptoms go away. But you should call your doctor if you have congestion or sinus pressure along with:

• Blurred vision.
• Cold symptoms that last longer than three weeks.
• A cough that brings up gray or green mucus.
• A cough that lasts longer than 10 days.
• Nasal discharge after a head injury.
• Nasal discharge and a fever.
• Nasal discharge that has a bad smell or is any color but white or yellow.
• Swelling of your forehead, eyes, cheeks, or the sides of your nose.