As the sniffle season takes hold, many will soon be grappling with the nuisance of coughs and colds, particularly aggravating during the night. Night-time congestion can disrupt sleep, but sleep expert Adeel Ul-Haq has shared some tips with BunkBeds.co.uk to ease the discomfort.
Adeel explains: “Throughout the day you may have a runny nose but at night when you lay down your congestion feels worse because blood pools in the narrowest parts of your nose causing the lining to expand. A little fix for this is to elevate your head by propping yourself up on another pillow. This limits the blood pooling in your nose and cuts down on the stuffiness.”
He also suggests adjusting your sleeping position to find relief: “There isn’t a best sleeping position if you have a stuffy nose as we all have different preferences when it comes to sleep, however, if you find one side is worse than another, stick to the better side,” Adeel advises.
Moreover, he warns against the overuse of nasal sprays, which while helpful initially, can negatively impact both health and sleep if used excessively.
Adeel has warned, “I would avoid nasal sprays at all costs, no one likes a blocked nose and using the spray more than recommended or using for longer than stated will make your stuffy nose a lot worse. While the dosage is clearly labelled, many users won’t be aware of the risks and can sometimes be addicted to these sprays for years. Instead of using nasal sprays, adding a humidifier to your environment can help your breathing”, reports Gloucestershire Live.
He also advises against certain foods when you’re feeling under the weather as they can exacerbate congestion. “Cut out dairy, refined sugar and even red meat as these can worsen your congestion. Spicy foods can sometimes make your congestion feel better for a few minutes but can often inflame the mucus membranes in your nose and worsen your blocked nose,” says Adeel.
Staying hydrated is another crucial tip from Adeel for those struggling with a blocked nose. “Keeping hydrated and drinking slightly more than usual can help thin out the mucus in your nose which allows it to drain out easier. Drinking water can also relieve any sinus pressure you may be experiencing. If you don’t feel like drinking water when you are not feeling too good, try some chicken soup or broth and even warm tea can help.”
He adds, “Warm liquids can also help with any other symptoms of a cold such as a sore throat.”