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How To Sleep With A stuffy Nose? A Complete Sleeping Routine To Save Your Night!

How To Sleep With A stuffy Nose? A Complete Sleeping Routine To Save Your Night!

Sometimes it can feel like it is impossible to have a good night’s sleep when you have a stuffy nose. This can affect your body and your mind, causing you to feel fatigued and irritated.

But why does this happen? A stuffy nose is normally caused by sinusitis, which is often referred to as a sinus infection. Sinusitis causes headaches and pain around your eyes and nose, as well as a stuffy nose and even tooth pain. These symptoms can be even worse if you also suffer from allergies.

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If you’re fed up of not being able to sleep, don’t worry. There are lots of tips and tricks that you can use to make it easier to sleep with a blocked nose.

Here’s everything that you need to know about how to sleep with a stuffy nose.

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How To Sleep With A Stuffy Nose: A Complete Routine From Day To Night

1. During The Day

Don’t drink caffeine after 2PM. Caffeine is a stimulant that can keep you awake until the early hours, and it’s also dehydrating which will make a stuffy nose and sinus pain even worse. Stop drinking caffeine at 2PM so that your body has the chance to rehydrate and relax before you go to sleep.

Use a nasal spray. An over-the-counter nasal saline spray will keep your nasal passages moist, which will be less irritating for your nostrils than dry air. You can also use a humidifier to keep the air moist in your room so that your nose is less likely to be irritated.

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2. In The Evening

Drink chicken soup. Studies have found that chicken soup contains a compound that helps to reduce nasal swelling. Chicken soup is also easy to digest and it is very nutritious, so it can help to increase your body’s natural defense against the microbes that are causing your stuffy nose.

Take a hot shower. Steam is a great way to clear your nasal passage, throat and lungs, so taking a shower before bed should help to reduce your symptoms before you try to sleep. You can also use a boiling pot of water to clear your passages; simply put your head over the pot and put a towel over your head to trap the steam. A few minutes of breathing like this should quickly clear up any mucus in your nose.

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Drink peppermint tea. Peppermint tea will soothe a sore throat and loosen mucus in the throat. If you buy fresh peppermint you can also soak the stem in boiling water for another hot drink that will help to relive a stuffy nose.

3. Before Bed

Make sure that your bedroom is cool and dark. If you are struggling to sleep, light and noise will make it even harder. Make your room cool and dark so that you can focus on falling asleep without any distractions.

Prop up your head with pillows. One of the best ways to get rid of a stuffy nose is to sleep with your head elevated by a few pillows. If your head is above your heart it will decrease the amount of blood pooling in the nose, which helps to reduce any nasal swelling. Lying flat will also cause mucus to build up in your nose which makes breathing even more difficult.

These tips are ideal for most people who are struggling to sleep due to a stuffy nose, but some people will need to speak to a doctor about their nasal problems. If you have had severe sinus and nasal pain for more than a week alongside a fever you should speak with an ear, nose and throat specialist about treatment.

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Amy Johnson

Amy is a writer who blogs about relationships and lifestyle advice.

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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