You go to bed. Nose completely clear, no cold, nothing wrong.
Twenty minutes later you’re lying there breathing like a bulldozer. Your nose is blocked and you don’t know why.
Sound familiar? For many people this is the nightly routine, and most people think they just have bad luck or a sensitive nose. But there are very concrete reasons why your nose gets blocked at night, and there are equally concrete things you can do about it.
Why your nose clogs up at night more than during the day
When you lie down, something changes in your body. During the day, gravity helps pull fluid in your body downward. As soon as you lie flat, that effect disappears and more blood flows to your head and the mucous membranes in your nose.
Those mucous membranes swell slightly in response to that extra blood. And swollen mucous membranes mean a narrower nasal passage. Less room for air, more resistance, and before you know it you’re breathing through your mouth.
That is the most common reason, but not the only one.
Other causes many people overlook
Dry air is a major culprit, especially in winter when the heating is on. Dry air irritates your mucous membranes, causing them to produce more mucus as protection. More mucus means a more blocked feeling.
Allergies also play a role, even if you don’t think you’re allergic. Dust mites live in your mattress, your pillow, and your bedding. Many people have a mild reaction to dust mites without knowing it, and that reaction is strongest at night because you’re literally burying your face in the nest of those mites.
Alcohol and certain medications cause your blood vessels to dilate, including those in your nasal mucous membranes. A glass of wine before bed can already make your nose noticeably more congested than normal.
And then there is the habit itself. Anyone who is used to breathing through their mouth trains their body to do that. Your nose is used less, the nasal passage adapts, and breathing through your nose starts to feel more difficult. It’s a self-reinforcing process.
What you can do about it
Increase the humidity in your bedroom. A humidifier helps keep your mucous membranes hydrated so they swell and irritate less quickly. A smart investment, especially in winter.
Wash your bedding regularly at a high temperature. At least once a week to reduce dust mites. And consider an anti-allergy mattress cover if you’re sensitive.
Sleep with your head slightly higher. An extra pillow or a slightly raised headboard helps reduce blood flow to your nasal mucous membranes, so they are less likely to swell.
Rinse your nose before bed with a nasal rinse or saline spray. This removes allergens, dust, and irritants from your nasal passage and helps keep the mucous membranes calm.
Use nasal strips. Nasal strips gently pull your nostrils outward, mechanically widening the opening of your nasal passage. No medication, no side effects, just more room for air. Especially useful if your mucous membranes are swollen or if your nasal passage is naturally a bit narrower.
And stop breathing through your mouth. The more you breathe through your mouth, the less your nose is used, and the more blocked it feels. Mouth tape keeps your mouth closed and forces your body to breathe through your nose. It may feel odd at first, but your nose will adapt. The more you breathe through your nose, the easier it gets.
The habit for this week
Try nasal strips in combination with mouth tape this week. Nasal strips keep your nasal passage open, mouth tape keeps your mouth closed. Together, they make sure your body has no other choice than to breathe through your nose.
Seven nights. See how your nose adapts.
Every Night 1% Better.
Guy Veeke
