Discover the 21 Effective Remedies To Succeed In Sleeping Well.
Do you have a stuffy nose?
Falling asleep with a stuffy nose often means having a bad night.
Unwanted awakenings to blow your nose, sore throat …
Quick, a cure! But no need to take drugs full of chemical dirt.
Rest assured, because we have listed the best scientifically proven grandma’s recipes for you!
These 21 natural remedies will clear your nose quickly and you will be able to sleep like a baby. Look :
Is your blocked nose preventing you from sleeping well at night?
So here are some tips and tricks to use throughout the day.
These tips can be used at any time of the day, including before bed.
It’s up to you to see which of these natural remedies are best suited to your needs!
When you have a stuffy nose, it’s hard to resist the temptation to blow your nose.
And yet, experts recommend that you NOT blow your nose.
Indeed, studies have shown that blowing your nose produces too much pressure in the nasal passages ( study 1 ).
Therefore, blowing your nose can cause irritants to leak into the sinuses.
When you have a runny nose, use a tissue to gently wipe your nose with light touches.
What if you have to blow your nose? So, blow your nose as gently as possible and one nostril at a time.
Acupressure is a self-massage technique derived from traditional Asian medicine.
It consists of squeezing and stimulating points along the “meridians” to relieve pain.
Acupressure is known to relieve pressure in the sinuses.
To do this, use your left and right index fingers to apply pressure below the sides of your nostrils. Then, maintain this pressure for 3 minutes.
And maybe you are suffering from a headache related to sinusitis?
So, use your index fingers to press the 2 points at the top of the nose, where your eyebrows start. Hold this pressure for 3 minutes.
To discover: How to Get Rid of a Headache in 5 Min and WITHOUT Medication.
If the mucus is thick, it does not drain well and can block the nasal passages: this is congestion.
To ease the flow of the nose and decongest your sinuses, it is essential to drink enough fluids.
So, when you have a cold, it is recommended to drink at least 2.75 liters of water (for women) or 3.5 liters of water (for men).
Be aware that it is advisable to drink more fluids when you also have a fever, vomiting, or diarrhea.
To discover: Did You Drink Enough Water Today? The Tip To Find Out.
Capsaicin, a chemical compound in chili peppers, is known to thin mucus.
Indeed, foods that contain capsaicin can decongest and clear the nasal passages, even if this effect is mild and its duration limited ( study 2 ).
However, because capsaicin thins the mucus, it also means you could end up with a runny nose ( Study 3 )!
Hot sauces such as Sriracha or Tabasco, curries, and other chili-based dishes all contain capsaicin.
But be careful, if you suffer from stomach pain, spicy dishes should be avoided.
When stimulated, the menthol receptors in the nose create a feeling of freshness.
Menthol can’t decongest the nasal passages, but it can help ease breathing ( Study 4 ).
Menthol can also relieve other cold symptoms, including cough and sore throat ( Study 5).
You can easily find organic mint lozenges over the counter in pharmacies, or here on the Internet.
To discover: The 5 Benefits of Peppermint You Should Know.
Do you have a stuffy nose? Be aware that alcohol can make it worse.
In fact, in 3.4% of people, alcohol consumption irritates the respiratory tract, which causes sneezing, discharge, and nasal congestion ( study 6 ).
On the other hand, alcohol is a diuretic, which means that it increases urine production.
When you drink alcohol, it is more difficult to keep the body well hydrated.
And if the body is in a state of dehydration, the mucus becomes thicker and does not drain well.
Finally, alcohol can also have negative consequences on sleep ( Study 7 ).
So, when you have a cold, it’s best to avoid alcohol to help you heal as quickly as possible.
To discover: The 8 Scientifically Proven Health Benefits of Red Wine.
Caffeine is present in coffee, tea, and also some drinks, such as cola.
It is renowned for its stimulating properties, especially when one is tired.
The problem is, caffeine can also have mild diuretic effects.
So, if you already have trouble drinking enough fluids during the day, avoid caffeinated drinks.
Indeed, they may dehydrate you even more and thus promote the thickening of the mucus.
Also, be aware that caffeine and sleep don’t mix!
According to a study published in the Journal of Clinical Sleep Medicine, consuming caffeine up to 6 hours before bedtime significantly disrupts sleep ( Study 8 ).
To discover: 12 Good Reasons to Drink Coffee Every Day.
Cats and dogs are so cute and can increase your sense of well-being.
But also be aware that your pets can hurt the air quality in your bedroom.
This is because the skin of cats and dogs produces dander.
These particles are allergens, which can trigger allergy symptoms, including congestion.
Certainly, teaching your pet to spend the night out of your bedroom can take some effort.
But it will help you breathe easier and thus sleep better.
To unblock your nose and sleep better at night, use these proven-effective grandmother’s remedies during the evening.
Does your grandmother always make you a good chicken broth with vermicelli when you’re sick? She is quite right.
Indeed, a study indicates that chicken broth has many health benefits, including anti-inflammatory properties ( study 9 ).
Chicken broth is also known to be rich in nutrients and helps improve hydration.
To put it simply, enjoying a delicious bowl of chicken broth in the evening is not only delicious, but it can also help you heal faster.
Tea has antiviral, anti-inflammatory, and antioxidant properties ( Study 10 ).
True, there is no evidence that tea alone can clear nasal congestion.
However, research has shown that drinking hot drinks helps improve the perception of cold symptoms ( Study 11 ).
Besides, adding honey and lemon to your tea can also help you heal faster.
And in the evening, as explained previously, choose an herbal tea or tea without caffeine instead.
To relieve sore throat, many experts recommend gargling with saltwater.
Indeed, gargles are recognized for their antiviral properties.
Plus, saltwater gargles are extremely easy to prepare, and they cost next to nothing.
Just mix about half a teaspoon of salt in 1 glass of hot water (25ml).
Then, use this mixture as a mouthwash, taking care to gargle the back of the throat well.
Inhaling water vapor is a great way to clear mucus from your nasal passages and unclog your nose naturally ( Study 14 ).
Put your head over the bowl and cover it with a towel.
Breathe in the vapors from the bowl deeply for a few minutes, until you feel that your nasal passages are clear.
And of course, be careful not to burn your face with hot water or steam.
The other way to enjoy the benefits of inhaling is to simply take a shower.
The hot water vapors from your shower can also reduce nasal congestion by thinning the mucus.
Just set your shower to a hot temperature while remaining comfortable.
Also remember to close the door to your bathroom, so that the steam can accumulate.
Once there is enough vapor, take deep breaths until the mucus clears and your sinuses are cleared.
And know that this technique works even better with these Vicks lozenges.
Nasal washing, also known as nasal irrigation, is an effective remedy for relieving nasal congestion and associated symptoms.
This is a small container that is filled with a saline solution (saltwater) to rinse the nasal passages and thus evacuate the mucus.
To do nasal irrigation, it is essential to use only distilled water, for obvious hygienic reasons.
If you don’t have distilled water, you can boil tap water and let it cool to room temperature.
Be aware that there are similar tools for washing the nose, including pressure bottles and even some battery-powered devices that force water into the nostrils.
Whatever tool you use, carefully follow the manufacturer’s instructions.
Before going to bed, use the following remedies to be as relaxed as possible and ensure a good night’s sleep.
Here, it includes relieving your symptoms by using nasal strips, essential oil balms, or a humidifier.
Essential oils are used to fight against the symptoms of sinusitis and in particular, help to unblock the nose naturally.
For example, tea tree essential oil has particularly powerful anti-inflammatory and antimicrobial properties ( study 15 ).
The oil tea tree, also known as the ” tea tree “, can relieve and treat the symptoms of nasal congestion.
Eucalyptol, also known as “1,8-cineol”, is a major component of eucalyptus essential oil.
However, one study has found that taking eucalyptol in capsule form improves symptoms of sinusitis ( Study 16 ).
Finally, peppermint essential oil contains menthol, which makes it easier to breathe in people with congested airways ( Study 17 ).
To enjoy the benefits of essential oils, use a diffuser like this in your bedroom.
If not, click here for the easy trick to making your essential oil diffuser.
Humidifiers help maintain or add humidity to the air (some devices are even heated).
By itself, using a humidifier cannot relieve cold symptoms.
However, these devices are known to facilitate breathing and increase the feeling of well-being ( study 18 ).
Indeed, too dry air will often irritate the throat and nasal passages.
So, if you find that the air in your bedroom is too dry, a humidifier can help you keep the air at an ideal humidity level.
Be sure to follow the manufacturer’s cleaning instructions to avoid the build-up of bacteria or mold.
Sometimes it’s the little things that can keep you awake …
For example, did you know that heating is the number one enemy of sleep?
When you have a cold, you are all the more sensitive to fluctuations in temperature and light.
Thus, sleep experts recommend keeping your bedroom at a temperature between 16 and 19 ° C and using light blankets.
Similarly, also remember to close the shutters or use blackout curtains, to prevent any outside light from disturbing your sleep.
Nasal strips help lift and free the nasal passages, allowing for easier breathing ( Study 19 ).
Without any medicinal agents, they are particularly useful for instantly relieving nasal congestion.
You can easily find nasal strips at a drugstore, or here on the Internet.
Be sure to follow the manufacturer’s directions for use when using nasal strips for sleep.
Some essential oils have decongestant properties, which help treat cold symptoms and promote sleep.
Mixed with a carrier oil, you can use them in friction on the level of the chest.
For example, the essential oils of eucalyptus, peppermint, and tea tree are recognized as effective treatments for the common cold ( Study 20 ).
Essential oils are generally safe for the body.
To avoid skin irritation, be sure to dilute your essential oils with a carrier oil ( sweet almond oil, for example).
To discover: Where to apply essential oils to the body? The Indispensable Guide.
Based on menthol and essential oils (camphor, eucalyptus), VapoRub is a decongestant ointment.
Vicks-type balms and ointments are easily found in pharmacies.
These ointments are applied by massage to the neck and chest, usually before bedtime.
Used to unclog the nose and airways, menthol-based balms promote sleep ( study 21 ).
Consider elevating your head before sleeping.
This position will help you breathe better, by reducing the pressure exerted by nasal secretions on the sinuses ( Study 22 ).
Try to sleep on your back and, if necessary, use an extra pillow to elevate your head.
Most often, nasal congestion is the result of allergies or a temporary symptom of the common cold, flu, or sinusitis.
So, for most people, having a stuffy nose is not a cause for concern and is usually treated at home without seeing your doctor.
On the other hand, some people are more at risk and should see their doctor if they have a stuffy nose if only to confirm the diagnosis.
This is particularly the case for:
adults over 65 and
people with weak immune systems.
When symptoms persist for more than a week or gradually worsen, see your doctor.
Likewise, see your doctor if you have the following symptoms:
difficulty in breathing
yellowish or greenish discharge from the nose with sinus pain or fever, or
blood in the mucus or nasal discharge resembling pus.