13 ways to reduce nasal congestion quickly, sleep well – VnExpress

You can eat chicken soup, drink hot tea, steam, use essential oils, decongestant patches… to reduce discomfort, sleep better.

A stuffy nose can keep you awake at night. Difficulty sleeping, poor quality sleep makes the body not able to recover well. You can make your nose more open, creating a comfortable environment to fall asleep easily.

Here are suggestions you can do at night before bed to ease symptoms.

Eat chicken soup

Chicken soup may have medicinal benefits, including mild anti-inflammatory effects. Chicken soup contains nutrients and improves hydration. You can eat a bowl of chicken soup at night before going to bed.

Drink hot tea

Tea has antiviral, anti-inflammatory and antioxidant properties. While there isn’t any evidence that tea relieves congestion, research has shown that hot beverages can improve the feeling of cold symptoms.

You can add honey or lemon to the tea. Honey can soothe a cough, while lemon helps fight infections. In the evening, you should choose tea that does not contain caffeine.

Gargle with salt water

Doctors recommend gargling with salt water to relieve a sore throat. Although this is not a cure, it can help get rid of the virus. You can buy physiological saline at drugstores for convenience.


The steam loosens mucus in the nasal passages, improving nasal congestion. The easiest way is to steam yourself in the bathroom. You fill the sink with warm water. Place a towel over your head (to keep your breath out) and lean over the sink. As the steam rises, you inhale deeply. Take care not to burn your face with water or steam.

Take a hot bath

Hot showers can also provide temporary relief from congestion by thinning mucus. Switch your shower to moderate heat. You close the bathroom door so steam can gather. Once the steam has risen, take a few deep breaths to help calm the sinuses.

Use a nasal wash, a nasal spray

Nasal lavage with saline solution to flush mucus from the nose and sinuses. Corticosteroids are a type of medicine that reduces inflammation. Corticosteroid nasal sprays are used to treat nasal congestion caused by inflammation, runny nose, and sneezing.

Take an antihistamine

Histamine is a hormone that plays an important role in allergic reactions. Antihistamines help prevent sneezing, nasal congestion, and other allergy symptoms.

Most drug stores sell antihistamines. Drowsiness is a common side effect of some antihistamines. Therefore, it is best to drink them before the break time. If you are concerned about side effects, you can consult your pharmacist.

Use essential oils in the bedroom

Essential oils can help improve sinus congestion. Tea tree oil has anti-inflammatory and antibacterial properties that relieve nasal congestion. Peppermint essential oil can make it easier to breathe. You can use a diffuser to diffuse essential oils in the bedroom.

The scent is diffused in the bedroom to help you sleep better. Image: Freepik

Apply essential oils to your chest

Essential oils improve cold symptoms and promote sleep. Although there isn’t much research on their effectiveness, they’re generally safe. You can use essential oils like eucalyptus, peppermint and rub them on your breasts. However, people with sensitive skin should also be careful.

Use a humidifier in the bedroom

Dry air can irritate the throat and nasal passages. If the air in your bedroom is too dry, a humidifier can help. A humidifier adds moisture to the air, making it easier to breathe. You need to clean the machine regularly to avoid bacteria and mold growth.

Keep the bedroom dark and cool

When you’re sick, it’s the little things that can keep you from getting a good night’s sleep. For example, you may feel more sensitive to fluctuations in light or temperature. Keep the temperature in your bedroom cool. Use blackout curtains to ensure that outside light does not affect sleep.

Patches to help clear the nose

The nose patch helps to smart, improve breathing when the nose is blocked due to congestion. You can buy nasal patches at most drugstores. Follow the instructions on the package to apply the patch to your nose before going to bed.

Keep your head high while sleeping

Elevating your head while sleeping can help drain mucus and relieve sinus pressure. You should lie on your back and use an extra pillow to support your head. A stuffy nose is usually not a serious problem. It is often caused by seasonal allergies or episodes of the common cold, flu, and sinusitis.

Most people can treat a stuffy nose at home, but infants, people over 65, and people with weakened immune systems should see a doctor for diagnosis and treatment. You should also see your doctor if you have trouble breathing, have a high fever, a yellow or green runny nose with sinus pain or fever, or a runny or bloody nose.

Kim Uyen
(According to Healthline)


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