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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 May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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