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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 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.

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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.

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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.

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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.

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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

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