Advertising
Advertising

Don’t want to Sleep with a Stuffy Nose? 5 Easy Tips To Help You Sleep Better

Don’t want to Sleep with a Stuffy Nose? 5 Easy Tips To Help You Sleep Better

A stuffy nose is keeping you awake. You toss and turn, trying to find a comfortable position where you can breathe. You need some quick ideas to help get you through the night.

Here are 5 handpicked easy and simple ways to help you sleep with a stuffy nose:

1. Steam It Up

Steam can be quite beneficial for a stuffy nose. [1] A small bathroom is a perfect place to set up a mini-sauna. Turn on the shower with the water at it’s hottest setting until the room completely fills with steam. The moist environment will hydrate and soften the stubborn mucus making it easier to breathe, bringing you some relief. Steam is a great decongestant.

If you have access to a vaporizer, setting it up with a drop or two of eucalyptus oil [2]will work to open nasal passages. Unfortunately, not all of us have a vaporizer waiting in the wings. In that case, simply use a pot of boiling water with a towel drape. Use caution anytime you are working with hot liquids and keep your face well above the water. Drape a towel over your head creating a tent to trap the rising steam and take slow even breaths.

Advertising

2. Raise your head, sleep with an extra pillow

Remember that gravity can work for you when you have a stuffy nose. By keeping your head slightly elevated [3]the nasal passages have a chance to drain naturally.

An extra pillow can lift your head enough to ease the pressure, letting you breathe a little easier. Sitting upright in a comfy armchair or recliner works in much the same way by allowing gravity to help drain your clogged sinuses. Caution is advised when sleeping on your back as the mucus could cause a choking reaction.

3. Sip Hot, Unsweetened Tea

A proper level of hydration is good advice for any ailment and good practice in general. A Dutch study [4]shows a correlation between dehydration and an increase in histamine production, resulting in allergy-type symptoms. Increasing your fluid intake helps to thin mucus, which lets your nasal passages start to drain. Clear liquids and juices are best, avoid dairy and dairy substitutes as they have been shown to increase mucus production.

Hot tea with honey and lemon is a great choice. The benefits of Vitamin C to alleviate a cold have been hotly debated lately, but the soothing pairing of lemon and honey and the moisturizing steam makes this a top remedy for many.

Advertising

Another tasty hydration option is an herbal tea of chamomile and peppermint. This refreshing tea can help ease your stuffiness with the peppermint and chamomile has been used for years to relax and drift off to sleep.

Bonus tip: Why not sip your tea while enjoying the benefits of the mini-sauna you created in the bathroom. The added stream plus the soothing effects of the tea may have you unstuffed and off to sleep in record time.

4. Chicken soup

Take your mother’s advice and opt for a hot cup of chicken soup. According to a recent report, there are a number of beneficial ingredients contained in a humble cup of this soup.

Science has confirmed chicken soup’s ability to ease some symptoms of the common cold and may also have mild anti-inflammatory properties that help fight off upper respiratory infections. Additionally, the steam rising from the surface moistens the nasal passages helping them to clear. Chicken soup really is a win-win.

Advertising

5. Set Up A Humidifier In Your Bedroom

Humidifiers work by adding moisture back into the air. A problem with a winter cold is that by heating your house, you remove moisture content from the air. This is the reason you experience static electricity during the winter months. The humidifier will add back that moisture and as we’ve already discussed, that helps to soften and unblock the mucus that is keeping you from sleep.

Try A Neti Pot

Ayurveda, the medicine of ancient India, suggests a neti pot which is a nasal flush with a mild saline solution.

Warm salt water is passed through one nostril to exit from the other, irrigating the nasal passages and flushing out excess mucus. Some caution is in order though, so be sure to use filtered water and ensure the neti pot is clean.

Usually, the purchased neti pot comes with pre-portioned saline solution packets, but if you are making your own saline solutions, it would be better to add in one-quarter teaspoon of non-iodized salt for every 8 ounces of water.  Don’t overuse this method as it may decrease effectiveness.

Advertising

Since the neti pot’s popularity has seen such a rapid growth in the last few years, several enterprising companies have come up with more convenient options such as saline nasal sprays and salt inhalers. Check with your doctor to make sure these are safe for you to use.

Featured photo credit: skymetweather.com via images.skymetweather.com

Reference

[1] http://www.emaxhealth.com/11400/11-natural-remedies-sinus-congestion-and-stuffy-nose
[2] https://naha.org/explore-aromatherapy/about-aromatherapy/methods-of-application/
[3] http://www.webmd.com/cold-and-flu/features/cold-relief-6-sleep-tips-to-help-you-breathe-easier#1
[4] http://press.endocrine.org/doi/10.1210/endo.136.5.7720668

More by this author

Don’t want to Sleep with a Stuffy Nose? 5 Easy Tips To Help You Sleep Better

Trending in Health

1 How to Manage Anxiety: Sound Advice from a Mental Health Expert 2 How to Start Eating Healthy No Matter How Old You Are 3 Understanding Intermittent Fasting Benefits: More Than Just Weight Loss 4 Top 9 Foods for Incredible Brain Health And Brain Power 5 Why Am I Not Losing Weight? 7 Reasons Revealed

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next