Morning Nasal Congestion: Causes and How to Prevent It

It is the season for allergies with the strange temperature changes- super warm and sunny during the day and plummeting temperatures at night, combined with some random rain otherwise. One major issue many of us face is waking up with a congested nose. It is not a great start to the day obviously. The symptoms are pretty much the same for most of us- severe headache, pressure when you bend down, facial pain and discomfort, blocked or runny nose, a hacking cough, sneezing in an attempt to clear the nasal passages (which can tire you out) and a sore throat too. But did you know that you can learn to manage the condition effectively with just simple but very effective everyday hacks?

Why Do I Wake Up With Sinus Pressure Every Morning?

Picture this – you manage to fall asleep very late at night as you are busy with work. Then around 4 in the morning, you sense that your nose is all stuffy and you can’t breathe freely. This feeling only gets worse as reality sinks in- that you will wake up with a bad sinus headache. The headache is caused by blocked nasal passages which can happen due to many reasons- like exposure to dusty surroundings, being allergic to pet fur or dander, wonky humidity levels and even sleep position. Most of these causative factors can be modified to manage the condition properly. Let us learn more in some detail.

Morning Stuffy Nose Due To Allergies: Prevention Tips

When you deal with a constant ordeal every week, life can get really painful, really quick. We have listed out our top tips for better sleep and less chances of waking up with a sinus headache the next morning-

Allergens are the major cause for a blocked or irritated nose and there are many types- like pollen, dust, mites, pet fur, chemicals, strong odours, exposure to other stuff like fine powders or fragrances etc. So if you have pets at home, do NOT let them sleep with you at night. Use a lint remover religiously and change your bedding material every week. This includes blankets, bedsheets, pillow covers, shawls or anything else you may use.

Ensure that your bedding gets some down time in the sun to get rid of odours or weird musty smells. You can also beat your mattress down with a stick to get rid of dust and residual frustration, but exercise caution with a mask.

• Exposure to secondhand smoke can increase acid reflux too, which can cause sinus related issues.
• You can start by using saline rinses or drops to get rid of any blockage.
• You can also try to figure out which sleep position works for you best – on the side is good, on your back is bad and on your stomach is not that great either.
• Very low or high levels of humidity can also cause sinus blockage. So, using a humidifier is a good bet in the dry winters, while a dehumidifier is useful in the monsoon or summer.
• Allergies can also be caused by bugs- so hand hygiene is very important and must not be forgotten.

Best Home Remedies For Morning Nasal Congestion Relief

Some tried and tested methods for some nasal peace are as follows:

• Using a steam creating machine can help by clearing out your passages.
• A nice and warm compress for your forehead will also do the trick.
• You can gargle with some salt water at night before you go to sleep.
• Drinking enough water will make sure that you don’t get dehydrated.
• You could also get a saline nasal spray which works like a charm.

Conclusion

A stuffy and runny nose with a sinus headache first thing in the morning can sound like the stuff of nightmares. But making some choice adjustments to your daily routine and sleep environment can greatly reduce the chances of having to deal with this annoyance every morning. Paying close attention to your surroundings and ensuring that your bedroom is clean is very important. This means you may have to make hard decisions- like not letting your favourite pet babies hang around for naps. Otherwise, our prevention tips listed above are going to be your best friends. So, take care and breathe easy and free mate!