Waking up with a stuffy nose can really put a damper on the start of your day, right?
Nasal congestion can leave you with brain fog, grogginess, headaches, and can even be accompanied by a dry, or night sore throat.
But why does this happen in the mornings, and more importantly, how can you prevent it?
While waking up with a blocked nose can sometimes stem from a cold or flu, there are many other reasons why it might be happening aside from being sick.
If you’re tired of starting your day congested, understanding the root cause of the issue is the first way to find the perfect solution.
So, in this article, we'll dive into the main reasons behind morning nasal congestion and offer practical ways to get relief.
Causes of Morning Nose Congestion
Morning nasal congestion can be triggered by several factors, both environmental and health-related.
Let’s explore the most common causes of waking up with a stuffy nose:
Mouth Breathing
Interestingly, mouth breathing during sleep can contribute significantly to morning nasal congestion.
This is because when you breathe through your mouth, your nasal passages miss out on their natural function of humidifying and warming the air. (1)
This can lead to dryness, irritation, and increased mucus production within the tissues of your nasal passages, causing you to wake up congested and struggling to breathe out of your nose.
So, how can you prevent mouth breathing instantly? With the simple practice of mouth tape! By gently sealing your lips closed before bed with Dream Recovery Mouth Tape, you’ll be eliminating one of the root causes of congestion.
Sinusitis
Sinusitis, or inflammation of the sinus cavities, can block mucus drainage and lead to a stuffy nose.
Sinusitis can come from having a bacterial or viral infection, nasal polyps, or an allergy that causes swelling and irritation in your nasal passages.
This congestion and stuffiness appears because mucus can’t drain effectively through your blocked and swollen sinuses.
Many people find that sinusitis gets worse when lying down since having your head in a horizontal position can reduce the drainage of mucus through your sinuses.
This is another reason why it might feel worse in the morning after having been lying in bed all night.
Dry Air
The mucus membranes of your nose prefer air that is slightly moist. This is because sleeping in an environment with dry air can irritate the nasal membranes, causing them to become inflamed.
This inflammatory process can also lead to an increased production of mucus as a protective mechanism, resulting in congestion, especially after lying down.
This is your body’s attempt to keep your nasal passages moist, but it often results in blocked airways when you wake up.
Respiratory Infections
Colds, the flu, or other respiratory infections are definitely the most common culprits behind waking up with a stuffy nose.
This is because special immune cells and chemicals are released when your body’s immune system responds to an infection like a virus or the common cold, which results in increased mucus production, inflammation, and swelling in your nasal passages. (2)
The symptoms of a cold or flu, such as congestion, also might worsen at night since your levels of the hormone cortisol are naturally lower at this time which can increase inflammation and signal your immune system to become more active.
Allergies
When your nasal congestion comes from allergies, it’s usually called allergic rhinitis.
Aside from nasal congestion, other allergy symptoms people with allergic rhinitis might experience include
- Itchy eyes and skin
- Sneezing
- Hives
When exposed to certain triggers, your body releases chemicals such as histamine, which causes inflammation and revs up mucus production. (3)
This can leave you feeling really congested when you wake up, especially if there are allergy triggers in your bedroom.
Triggers of allergic rhinitis might include:
- Pet dander
- Pollen
- Mould spores
- Dust
Certain Medications That Cause Nasal Congestion
There are a few types of medications that can cause nasal congestion as a side effect. These medications typically include:
- Antihypertensives (medication that lowers blood pressure)
- NSAIDs
- Antidepressants
- Sedatives
- Immunosuppressive drugs
The overuse of nasal decongestant sprays can also result in rebound congestion, where your nose becomes more blocked as the medication wears off - this is known as rhinitis medicamentosa. (4)
Pregnancy
Having a stuffy nose is also quite common during pregnancy and is referred to as pregnancy rhinitis.
Up to 30% of pregnant women may experience pregnancy rhinitis and while the exact cause is unknown it’s thought to stem from higher levels of estrogen levels which may promote the increased production of mucus. (5)
Environmental Irritants
Certain irritants within your environment can lead to non-allergenic rhinitis. These might include things like:
- Cigarette smoke
- Perfumes
- Cleaning agents
- Paints and varnishes
- Weather or temperature changes
Learn more here about nasal congestion with our article: Why Can’t I Breathe Through My Nose When I Sleep?
How to Prevent Waking Up With a Stuffy Nose
So, now that you’ve got a better understanding of what may be behind your morning congestion, it’s time to start targeting the root causes.
Here are some effective strategies to help you wake up congestion-free:
Mouth Tape
If mouth breathing is behind your stuffy nose, mouth taping is the #1 solution.
By keeping your mouth closed, you encourage healthier nasal breathing, which naturally humidifies and filters the air, improving the health of your nasal passages and reducing the production of mucus that can block you up.
Dream Recovery Mouth Tape is the best mouth tape for sleeping, thanks to the use of luxuriously soft organic bamboo silk for comfort and breathability, and a hypoallergenic adhesive that's both gentle on the skin yet strong enough to stay on throughout the night.
Try Dream Recovery Mouth Tape now for clearer breathing.
When it comes to mouth breathing vs nose breathing, breathing through your mouth is definitely the winner, not just to prevent congestion but also overall health. Learn more here about the benefits of mouth tape for sleep.
Please note: While mouth tape is considered very safe, it shouldn’t be used if you are unable to breathe through your nose.
Manage Your Allergies
If allergies are causing your morning stuffiness, the first step is identifying your triggers.
Reduce your exposure to allergens by:
- Using hypoallergenic bedding
- Keeping pets out of the bedroom
- Closing the windows when pollen counts are high
- Using an air purifier
- Washing your sheets regularly in hot water
Over-the-counter antihistamines or nasal corticosteroids can also help reduce inflammation and mucus production, but they shouldn’t be used as a long-term solution.
If you’re unsure of what you might be allergic to, visit your primary healthcare provider or an allergy specialist to get allergen testing done.
Use a Humidifier
Since dry air can irritate your nasal passages, using a humidifier in your bedroom is a great way to add moisture to the air.
A humidity level between 40-60% in your bedroom is ideal for keeping your sinuses happy while you sleep, to prevent any unwanted congestion in the morning. You can usually set the humidity level you are aiming for on the device.
However, it’s important to remember to clean your humidifier regularly to prevent mold buildup, which can worsen allergies!
If a humidifier is not within your budget, you can also try hanging wet towels around your room, since water will evaporate from the fabric, increasing the humidity of the air around it.
Take Care of Your Sinusitis
If you suspect sinusitis is causing your congestion and runny nose, managing inflammation is key as well as treating the root cause.
Using saline nasal sprays or rinses to flush out mucus, applying warm compresses, and inhaling steam can all help to ease congestion.
If your sinusitis stems from a bacterial infection, sometimes taking antibiotics prescribed by your healthcare provider is a necessary step.
Adjust Your Medications
Certain medications might be behind your stuffy nose. If that’s the case you may have noticed the onset of your congestion beginning around the time of starting a new medication or when increasing your dose.
If you think your medication is causing congestion, it’s best to consult with your healthcare provider to discuss potential alternatives.
If you’ve developed rebound congestion from nasal sprays, you may need to gradually stop their use under medical guidance.
Change Your Sleeping Position
Sometimes playing around with different types of sleep positions can help to relieve congestion and reduce the chances of waking up with a stuffy nose.
For example, sleeping with your head elevated can help to promote significantly better sinus drainage.
Using an extra pillow or investing in a wedge pillow can help with this elevation, preventing mucus from pooling in your nasal passages, and reducing congestion when you wake up.
FAQ
How do I stop waking up with a stuffy nose?
To stop waking up with a stuffy nose, try using a humidifier, managing any allergies, and practicing nasal breathing with mouth tape. Elevating your head during sleep can also help prevent mucus buildup.
What causes a stuffy nose while sleeping?
A stuffy nose while sleeping is often caused by factors like mouth breathing, sinusitis, dry air, allergies, or certain medications. Lying down can also make it harder for your sinuses to drain, leading to congestion.
Can pregnancy cause a stuffy nose?
Yes, pregnancy can cause a stuffy nose thanks to changes in hormone levels like estrogen which is associated with increased mucus production.
Final Thoughts On Waking Up With Morning Congestion
Waking up with a stuffy nose is frustrating, but by understanding the causes like mouth breathing, dry air, allergies, or sinusitis you can take steps to prevent it.
Incorporating solutions like mouth taping, using a humidifier, and managing your allergies or medications can lead to clearer, more comfortable mornings.
For persistent congestion, consult a healthcare provider to rule out underlying issues like chronic sinusitis or obstructions like nasal polyps.
References:
- Morton, A. R., King, K., Papalia, S., Goodman, C., Turley, K. R., & Wilmore, J. H. (1995). Comparison of maximal oxygen consumption with oral and nasal breathing. Australian journal of science and medicine in sport, 27(3), 51–55.
- Newton, A. H., Cardani, A., & Braciale, T. J. (2016). The host immune response in respiratory virus infection: balancing virus clearance and immunopathology. Seminars in immunopathology, 38(4), 471–482. https://doi.org/10.1007/s00281-016-0558-0
- Akhouri S, House SA. Allergic Rhinitis. [Updated 2023 Jul 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538186/
- Ramey, J. T., Bailen, E., & Lockey, R. F. (2006). Rhinitis medicamentosa. Journal of investigational allergology & clinical immunology, 16(3), 148–155.
- Ellegård E. K. (2003). The etiology and management of pregnancy rhinitis. American journal of respiratory medicine : drugs, devices, and other interventions, 2(6), 469–475. https://doi.org/10.1007/BF03256674