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How can I sleep well with a blocked nose?
Thanks for asking. It's not uncommon for rhinoviruses to resurface during the spring and autumn seasons.
They're the main cause of the common cold.
At the same time, spring also brings increased pollen circulation, leading to hay fever symptoms which are very similar to those of a viral cold.
Having a blocked nose can be particularly bothersome.
What with having to blow your nose every two minutes, sneezing, having a sore throat and sometimes getting a fever.
Most of the time all you want to do is rest but that's not easy when you have a cold.
Let's discuss some tips which will help you get a better night's sleep.
I just can't seem to stop coughing.
The drier the air the more irritated our mucous membranes become.
So, you really need to ventilate your living areas during winter because heating tends to dry the environment, and tents are respiratory tracts.
It helps get rid of virus particles too.
For the same reasons you should avoid overheating your bedroom.
The maximum temperature you want is 19 degrees celsius, but really 16 -17 is optimal.
Other good ideas include using a humidifier to limit drying of the mucous membranes, taking hot shower and inhaling steam.
Washing your nasal passages with saline water one nostril at a time stops the cold from moving into the bronchial tubes or sinuses.
You can get sprays or saline solution at your local pharmacy or learn how to make your own solution at home.
Should I try sleeping in a certain position?
The most important thing is to elevate your head with one or more pillows and avoid lying completely flat.
You'll breathe better in that position because there's less pressure on the sinuses.
Some aromatherapists recommend applying essential oils to the wrists, neck, and chest when symptoms first appear, but bear in mind they can cause skin irritation or allergic reactions if used incorrectly.
What about drinking fluids?
Yes, of course, staying well hydrated is important.
According to the NHS, it helps by thinning out the mucus making it easier to clean from the system.
It's also important to avoid eating too much fatty food before bedtime and to steer clear of alcohol which can disrupt your sleep and leave you dehydrated.
A light meal is recommended such as soup, white meat, a yogurt and a piece of fruit for example.
For more ideas check out our recent episode on the best foods to eat before bedtime.
There you have it. Now you know how to sleep well with a blocked nose.
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