We all know the importance of sleep. Just minor disruptions to our sleep can affect our mood and productivity the next day. One common factor that can cause this is nasal congestion. Nasal congestion at night doesn’t just occur with those who have a cold or respiratory issues, even normal individuals often experience it. So why does this happen, and what can we do to reduce nighttime nasal congestion? The information shared below is important for everyone to remember to ensure a good night’s sleep.
Why does nasal congestion often happen at night?
Nasal congestion or stuffy nose mainly occurs when the tissues inside the nasal cavity become swollen. This swelling is caused by inflamed blood vessels and fluid buildup in the tissues, and it tends to worsen when the body is lying down. This can be due to reduced blood flow caused by movements and sleeping positions.
Nasal congestion occurs due to various reasons, but the main issue is the impaired blood circulation
In addition to contributing to nasal inflammation, sleep position can also affect the accumulation of nasal secretions. When standing or sitting upright, gravity helps drain the secretions out of the nasal cavity. However, when lying down, the secretions are more likely to accumulate and cause nasal congestion.
Nasal congestion at night is more noticeable when individuals have a cold, flu, or sinus infection. According to the NIH, nighttime nasal congestion can be caused by:
- Respiratory infection — Cold, flu or sinus infection
- Fever or other allergies — If you are allergic to respiratory irritants such as fungal spores, dust mites, pet dander, or pollen, your body may produce chemicals that cause allergy symptoms, including nasal congestion.
- Nasal polyps — Small, benign growths that can develop in the nasal mucosa. Although these growths are benign, larger nasal polyps can cause breathing difficulties.
- Pregnancy — Hormonal changes during pregnancy can affect blood flow to the nasal cavity, causing inflammation and congestion.
What causes nighttime nasal congestion in children?
Children and infants have narrower nasal passages than adults, making them more prone to nighttime nasal congestion due to inflammation, infection, or excess mucus. Infants and young children primarily breathe through their nose and are unable to blow their own nose like adults, making the problem more severe. While nasal congestion is a serious inconvenience for adults, it can pose a risk for various health issues in children, such as impaired hearing, disturbed sleep leading to cognitive development impairment. Other long-term effects of nasal congestion in children include speech development, ear, and sinus infections.
A baby with a cold and excessive mucus is prone to nasal congestion at night
Experts have provided some reasons to explain why children experience nasal congestion at night:
- Cold or flu can cause nasal cavity filling with mucus
- Sinusitis
- Allergies
Lying down not only increases nasal congestion symptoms but also reduces sleep quality due to issues like stuffy nose, runny nose, etc. The body produces various hormones that regulate allergies depending on their position in the sleep-wake cycle. When the body is fully awake, more hormones are produced. Conversely, when the body enters sleep, the production of these hormones begins to decrease, increasing the risk of nasal congestion.
Individuals’ reactions to pollen, pet dander, mold, and dust mites can become more severe at night. The main cause identified is the decrease in allergy-regulating hormones, while other factors can contribute to this, such as the presence of dust mites in the bedding and pillows. Therefore, those who are allergic to dust mites may find that symptoms worsen at night and upon waking up in the morning. Additionally, if there is a pet in the household and they have the habit of sleeping on the bed, nasal congestion at night is understandable.
How to prevent nighttime nasal congestion
Elevating the head on a pillow can make nasal congestion more bearable
- Elevate the head above the pillow
- Use a humidifier to keep the air in the bedroom moist. However, if there are young children in the room, clean the device to ensure that harmful microorganisms cannot spread and reproduce in the environment.
- Drink plenty of water, especially those without sugar, alcohol, or caffeine, to keep the secretions thin and drain out of the nose.
- Cleanse the nasal passages by rinsing the nose with saline solution or using a nasal spray.
- Regularly clean the bedroom.
- Use an air purifier to reduce allergens in the air.
