A stuffy nose upon waking up is no fun. They’re especially bothersome first thing in the morning, when mucus and congestion can drain energy. But why does it happen if we are not sick?
This problem is often caused by a cold or other viral infection, which usually clears up on its own within a week. But there are many other things that can inflame and irritate the nasal tissues, leaving us with a stuffy nose in the morning.
Causes
Below we reveal the most common reasons why we might wake up with a stuffy nose, and they have nothing to do with a cold. Also, expert advice can help make us breathe a little easier.
sinus infection
Many people wake up with morning congestion along with facial pain or tenderness, thick green or yellow mucus, and bad breath. If this is our case, it is most likely a sinus infection. These infections, often developing from a common cold or allergies, occur when bacteria, viruses, or fungi irritate the sinuses, causing them to become swollen and blocked.
Most sinus infections will go away on their own in seven to ten days . In the meantime, we can find relief with natural remedies for sinus infections, such as a saline nasal rinse. Although we do not cure the problem, it helps to eliminate irritants inside the nose or sinuses, preventing the buildup that can exacerbate symptoms.
But if we still have symptoms after a week or two, it is advised to see a doctor. We may have a bacterial sinus infection that needs to be treated with antibiotics.
Allergies or environmental irritants
It’s no secret that seasonal allergens like pollen or grass can make your nose feel stuffy in the morning. But if the bedroom harbors environmental irritants, we may also wake up stuffy.
Dust mites , pet hair , cockroaches , and mold are some of the more common culprits, but for some people, cigarette smoke, strong odors (perfume or air freshener), cleaning products, and pollution from the air can also pose problems.
If we know seasonal allergens are the problem, we need to get serious about allergy management. If we suspect that an environmental irritant like dust is the culprit, improving indoor air quality by getting rid of the culprit should solve the congestion problem. For example, we can minimize exposure to dust or pet dander by covering bedding with sealed covers, eliminating fabrics that tend to collect dust particles (such as bed skirts), and keeping pets out of the bedroom .
dry indoor air
Desert conditions inside the house during the winter do not affect the skin. They can also cause a stuffy nose in the morning. Low humidity air will cause our bodies to increase mucus production to compensate for the dry air entering our lungs. This mucus can cause congestion.
To fix it, we can use a humidifier in the bedroom to make a difference. Between 40 and 50% humidity is considered ideal. It will help keep the nasal lining hydrated and prevent congestion caused by excess mucus production.
Smoke
Smoke is an environmental irritant that can cause chronic inflammation of the airways and decrease the nose’s ability to clear mucus. So if we habitually light up cigarettes, it could be the source of your morning congestion.
Quitting smoking will solve the problem and, more importantly, reduce the risk of serious problems like heart disease, lung cancer, and lung disease. It’s not easy, of course, but these remedies can help.
acid reflux
Acid reflux not only irritates your throat, it can also clog your nose. Although the exact mechanism is unknown, it is assumed that stomach juices, when present in the throat, cause increased inflammation of both the nose and throat. This may manifest as nasal congestion, dry cough, or frequent throat clearing.
And because reflux and symptoms like heartburn tend to be worse at night, when we’re lying down, we may notice congestion more when we wake up in the morning.
We can avoid foods that trigger reflux, avoid eating at least three hours before bedtime, and raise the head of the bed so we’re not lying down when we sleep. This can help curb heartburn and relieve related symptoms, such as congestion.
Sleep on your back
If you wake up stuffy with no other symptoms and are struggling to pinpoint a cause, your sleeping position could be to blame. When we sleep on our backs, more blood flows to our heads and noses. This causes the nasal lining to fill with more blood than usual and can lead to nasal obstruction.
Lying on your back can also worsen other causes of congestion, such as acid reflux. The simplest solution, as we can guess, involves making a position change. To reduce excess blood flow to the head and nose, we will try to sleep propped up with one or two extra pillows.
deviated septum
Sometimes congestion can be the result of a structural problem in the nose that causes a physical blockage. The most common anatomical problem is a deviated septum, which is when the cartilage that separates the two nostrils is pushed to one side or the other.
Deviated septa are common and often go unnoticed. Many people are born with them, but they can also be the result of a nasal injury. In addition to potentially causing congestion, in some cases, they can cause frequent headaches or facial pain, noisy breathing, nosebleeds, or snoring.
If we think we have a deviated septum, we will go to the doctor, who can refer us to an otolaryngologist. They are rare causes of chronic nasal congestion, but should be ruled out when the congestion is persistent or associated with other worrisome symptoms.
nasal decongestants
Certain nasal decongestant sprays can quickly relieve congestion, but when used for more than a few days at a time, they can actually trigger nasal swelling that can lead to rebound congestion.
Limiting these sprays to occasional use can prevent rebound congestion from occurring. If we need to use a decongestant regularly, such as to control seasonal allergies, we will use a corticosteroid nasal spray. It won’t cause rebound congestion, and it actually becomes more potent when used every day.
Although corticosteroid nasal sprays are generally safe, they can cause uncomfortable nasal dryness. Saline solution can be used before the steroid spray to keep the nasal cavities moist.
Pregnancy
About 1 in 5 pregnant women will experience chronic nasal congestion that is not caused by infection or allergies. Pregnancy hormones are thought to be the culprit, but smoking or sensitivity to dust seem to make the problem more likely.
Pregnant women can safely use corticosteroid nasal sprays. But if we prefer to avoid medications, there are plenty of other options: Using a humidifier, doing saline nasal rinses, elevating your head while you sleep, and even regular exercise can help.
Prevention
Someone experiencing a stuffy nose due to allergens or irritants should try to avoid triggers, which can include dust or tobacco smoke. People taking medications that cause nasal congestion should talk to a doctor before stopping any medication or using any prescription or over-the-counter remedy.
People can also try other effective, science-proven techniques such as:
- Use a humidifier if the air is dry
- Wash your hands regularly and thoroughly to reduce the chance of contracting viral or bacterial infections
- Use nasal rinses
