Adults only (18+)

How to Sleep with a Runny Nose

A runny nose can be incredibly disruptive, especially at night when you are trying to get restful sleep. Whether caused by a common cold, allergies, or sinus issues, the constant need to wipe your nose or the discomfort from nasal congestion can prevent you from falling asleep or staying asleep. Understanding how to manage these symptoms and adjust your sleeping position can help you rest more comfortably despite a runny nose.

Elevate Your Head to Ease Congestion

One of the main challenges of sleeping with a runny nose is that lying flat can worsen nasal congestion. When you lie down, mucus can accumulate in the nasal passages, increasing the sensation of blockage and drip, which often leads to coughing or throat irritation. To counteract this, elevating your head with extra pillows can help encourage sinus drainage and reduce the buildup of mucus. Propping your upper body up at about a 30 to 45-degree angle can ease breathing and reduce the urge to frequently blow your nose, making it easier to fall asleep and stay asleep.

Maintain Humidity in Your Bedroom

In addition to adjusting your sleeping position, keeping the air in your bedroom moist can significantly ease nasal symptoms. Dry air tends to irritate the nasal passages, making a runny nose feel worse. Using a humidifier adds moisture to the air, soothing irritated tissues and thinning mucus, which promotes better drainage. If a humidifier isn’t available, placing a bowl of water near a heat source or taking a warm shower before bedtime can also provide some relief.

Clear Nasal Passages Before Bed

It is also helpful to clear your nasal passages before going to bed. Using a saline nasal spray or performing gentle nasal irrigation with a neti pot can flush out allergens, mucus, and irritants, reducing nasal drip during the night. These measures help open the nasal airways and improve airflow, making breathing more comfortable. However, care should be taken to use sterile water and follow instructions carefully to avoid irritation or infection.

Reduce Allergens in Your Sleeping Environment

If allergies are the cause of your runny nose, keeping your bedroom free from allergens is essential. Regularly washing bedding in hot water, keeping pets out of the bedroom, and minimizing dust accumulation can reduce exposure. Allergy-proof pillow and mattress covers can also help limit allergen buildup. For some people, taking an antihistamine before bedtime may reduce nasal symptoms, but it is best to consult with a healthcare provider before starting any medication.

Use Remedies Wisely and Avoid Irritants

Over-the-counter remedies like decongestants can provide temporary relief, but they should be used cautiously and not for extended periods, as they may cause rebound congestion. Avoiding irritants such as cigarette smoke, strong perfumes, and pollution around bedtime also helps prevent worsening nasal symptoms.

Protect Your Skin from Irritation

When you do experience a runny nose at night, frequent nose blowing can irritate the skin around your nostrils. Using a soft tissue and applying a gentle moisturizer or barrier ointment around the nose can protect the skin and reduce soreness. Keeping tissues and water nearby ensures you can attend to your nose without too much disruption.

Know When to Seek Medical Advice

If your runny nose is accompanied by severe facial pain, high fever, or lasts more than 10 days, it is advisable to see a healthcare professional, as these could be signs of a sinus infection or other medical conditions requiring treatment.

In Summary

Sleeping with a runny nose can be uncomfortable, but elevating your head, maintaining humidified air, clearing nasal passages before bed, and minimizing allergen exposure can help you breathe easier and sleep better. Taking care to protect your skin around the nose and using remedies judiciously supports comfort through the night. If symptoms persist or worsen, professional medical advice should be sought to address any underlying causes.