Breathe better: 6 ways to relieve nasal congestion at home

Your nose is congested, and you just can’t sleep. Sound familiar?

Nasal Congestion is a problem facing millions of people on any given night. Here are some drug-free ways to immediately relieve nighttime nasal congestion.

  1. Have soup for dinner: What mothers have known for centuries; research is finally confirming: chicken soup really can make you feel better. It can act as an anti-inflammatory, helping clear the nose of excess mucus.¹
  2. Add ginger: Try incorporating more ginger into your diet. Ginger is loaded with anti-inflammatory properties and has been used to combat colds and various ailments for centuries.¹
  3. Lift your head: Try elevating the head of your bed 6-8 inches by adding more pillows.² Sleeping at an incline can help your sinuses drain out and minimize swelling inside your nose.
  4. Steam clean your nose: The simple act of inhaling steam can significantly loosen nasal congestion. Before tucking in for the night, try taking a steaming shower or fixing yourself a hot cup of tea—and don’t forget to breathe deeply.²

I strip all by myself

  1. Set the right humidity: The optimal level of humidity for sleep is between 30-50%.² A hygrometer can measure humidity, to help you determine whether to run a humidifier or dehumidifier.
  2. Try nasal strips: Breathe Right® nasal strips open your nose from the outside, creating a wider opening for air to pass. This helps relieve nasal congestion caused by colds, allergies, or a deviated septum. They also help reduce snoring caused by nasal congestion.

References

  1. Khatri, Minesh. “Soothing Recipes for Colds.” WebMD, 20 Oct. 2016, www.webmd.com/cold-and-flu/cold-guide/chicken-soup-and-recipes-for-cold. Retrieved June 20, 2018.
  2. Ratini, Melinda. “How to Treat Nasal Congestion and Sinus Pressure.” WebMD, 17 Jan. 2017, www.webmd.com/allergies/sinus-congestion. Retrieved June 20, 2018.

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