Going to bed with the feeling of a blocked nostril is very unpleasant. And above all, these nasal obstructions, even if they are benign, have consequences on the quality of sleep. How to overcome ? Answers with Doctor Jean Louis Bensoussan, general practitioner.
Runny nose, stuffy nose, fatigue… These symptoms caused by rhinoviruses are back in France. As the Covid-19 epidemic progresses in France, getting tested lets you know if you are infected with Covid or a cold virus. The explanation? With the return to a “normal life”, the French have let their guard down: the hydroalcoholic gel is less systematic, the mask is only worn very little in public transport, we are generally less careful… Result: since mid-September, seasonal respiratory viruses return and the number of colds and flu syndromes explode.
And among the unpleasant symptoms of the common cold there are stuffy nose ! The feeling of not being able breathe with a stuffy nose absolutely nothing alarming for health. Except that she can affect sleep and degrade the quality of the nights.
Stuffy nose: what are the causes?
Most often, a stuffy nose is at a nasopharyngitis (cold). However, several factors can explain this inconvenience. It could be an allergy, which can occur all year round or during certain seasons (pollen allergies particular) only.
Note that the tobacco can also promote these nasal obstructions.
Finally, let us specify that lying down does not help because it involves an increased production of nasal secretions.
What to do to reduce the feeling of stuffy nose? 7 tips from the doctor
Fortunately, there is simple solutions to unclog your nose.
- Positioning for sleeping. “Adjust your head position. The ideal is to elevate the head and upper torso with cushions or a bolster to avoid this unpleasant feeling“, advises Doctor Jean-Louis Bensoussan, general practitioner.
- But before going to bed, it is wise to wash your nose with salt water, or sulphur-based. Or with saline. This operation will decongest the nose area. These products are sold in pharmacies or parapharmacies. They come in the form of sprays or small plastic vials.
- One can also use the inhalations. For this, one boils water and puts one’s head over it at a distance to breathe the hot steam. “You can add essential oils like mint or eucalyptus, but that’s not the most important thing, the main thing is the heat you breathe and which will help thin the nasal secretions.“, specifies the doctor Bensoussan. One can carry out these breathings of hot vapor during 10 to 15 minutes.
- Another solution is to breathe disposable tissues soaked in a few drops of essential oils. Be careful when using these oils. They must be handled with care and subject to prior advice from your pharmacist. Pregnant women, for example, should not use it. This technique is also not recommended for people with asthma or allergies.
- There are also small tricks which concern the environment in which one sleeps. We ventilate the room where you sleep (about ten minutes in the morning and the same in the evening) and we avoid overheated atmospheres even if it is cold outside.
- We can also purify the ambient air or humidify it through commercially available diffusers or humidifiers.
Finally last tip, observe the frequency of the phenomenon. “If the stuffy nose feeling bothers you permanently and lasts a long time, in-depth examinations may be necessary. And for people with allergies, the sensation can go away with anti-histamines. So if the problem is not solved quickly with conventional solutions, do not hesitate to consult. Sometimes this can be accompanied by snoring and in some cases suggest sleep apnea. A problem not to be taken lightly“, warns Jean-Louis Bensoussan.
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