We know firsthand how frustrating it can be to deal with a stuffy nose at bedtime. Believe me, during all of my pregnancies, my nose felt more plugged than the subway during rush hour (and yes, I know that sounds gross, but a stuffy nose is actually a real condition associated with pregnancy). It’s called pregnancy rhinitis, and it affects about 30% of women.
But let’s be real—stuffy noses don’t just impact pregnant women. Whether it’s allergy season, a lingering cold, or your husband snoring on a random Tuesday night, we’ve all been there—lying in bed, struggling to breathe through clogged nasal passages, and waking up feeling anything but rested. It’s not just uncomfortable; it throws off your whole routine and leaves you dragging the next day.
That’s why, at Tapeher, Phil and I set out on a mission to create solutions that help you get the restful sleep you deserve—even when life throws obstacles like a stuffy nose your way. Over the years, we’ve picked up a lot of tips and tricks to manage congestion and still get a good night’s sleep. These ideas come from our own experiences and the amazing feedback we’ve received from the Tapeher community. Let’s dive into eight easy, effective ways to sleep better when nasal congestion gets in the way.
1. Use Nasal Strips
This has been one of the biggest game-changers for us. Nasal strips are designed to gently open your nostrils, making breathing so much easier. The problem I kept running into, though, was that most nasal strips were too big, didn’t stay on, or irritated my skin. That’s why we created our own solution: the perfect his-and-hers nasal strips.
Tapeher Nasal Strips are designed to fit comfortably and effectively, gently opening your nostrils for better airflow throughout the night. They’re a simple but powerful tool for reducing snoring and improving your overall breathing—and honestly, I don’t know what we’d do without them.
2. Stay Hydrated
I can’t emphasize this enough—hydration is so important. Drinking water throughout the day helps thin mucus, making it easier for your body to drain naturally. At night, I love sipping on a warm herbal tea (with honey and lemon for that extra soothing touch) or even a light broth. It’s a comforting ritual that also helps calm irritated nasal passages and makes breathing easier.
3. Elevate Your Head While Sleeping
This one is a simple adjustment, but it works wonders. When you lie flat, gravity can cause mucus to pool in your sinuses, making congestion worse. Elevating your head with an extra pillow or adjusting your bed frame slightly can help reduce that pressure and allow for better airflow. It’s an easy fix that’s made a huge difference for us.
4. Inhale Steam Before Bed
When congestion feels particularly stubborn, steam is my go-to. I’ll fill a bowl with hot water, drape a towel over my head, and inhale deeply for 5–10 minutes. For an extra boost, I add a few drops of eucalyptus or peppermint oil, which feels so soothing and clears everything up. It’s such a simple trick, but it really helps open up your nasal passages before bed.
5. Try a Saline Rinse or Nasal Spray
A saline spray or rinse is an amazing way to flush out allergens, irritants, and mucus from your nasal passages. I love how gentle and effective it is, and if you’re comfortable with it, a neti pot is another great option for deeper cleansing. Adding this to your nighttime routine can make a noticeable difference in how well you sleep.
6. Use a Humidifier in Your Room
Dry air can make nasal congestion so much worse—especially during winter when the heater’s running. A humidifier adds moisture back into the air, keeping your sinuses from drying out and reducing irritation. We always run one in our bedroom during colder months, and it’s been a lifesaver. Just remember to clean it regularly to avoid any mold or bacteria buildup.
7. Avoid Allergens in Your Bedroom
If allergies are behind your stuffy nose, keeping your bedroom as allergen-free as possible is key. Washing your bedding regularly, using allergen-proof covers on pillows and mattresses, and minimizing dust and pollen exposure can make a noticeable difference. A clean, allergen-free sleeping environment helps promote better breathing and more restful sleep.
8. Encourage Nasal Breathing with Mouth Tape
I know it might sound a little unusual at first, but mouth tape has been a game-changer for encouraging nasal breathing. When you’re congested, you’re more likely to breathe through your mouth, which can lead to dryness, snoring, and discomfort. Tapeher Mouth Tape gently keeps your mouth closed, helping you focus on nasal breathing even if you’re experiencing mild congestion. It’s one of the easiest ways to promote deeper, more restorative sleep.
Conclusion
I know how tough it can be to get through the night with a stuffy nose—I’ve been there. But these tips have made all the difference for me, my family, and so many in the Tapeher community. It’s all about finding the right combination of tools and habits that work for you.
Whether it’s using nasal strips, elevating your head, or trying a saline rinse, small changes can make a big impact. And if you’re looking for that extra edge, our Tapeher Nasal Strips and Mouth Tape are designed to help you breathe easier and wake up feeling refreshed.
From one tired (and now rested) sleeper to another, I hope these tips help you wake up tomorrow feeling better than ever. Sweet dreams!