Do you have a stuffy nose?
Falling asleep with a stuffy nose often means having a bad night.
Untimely awakenings to blow your nose, irritated throat...
Quick, a cure! But don't bother taking drugs full of chemical dirt.
Rest assured, because we have listed the best scientifically proven grandmother's recipes!
These 21 natural remedies will clear your nose quickly and you will be able to sleep like a baby. Watch:
Your stuffy nose is preventing you from sleeping well at night?
So here are some tips and tricks to use throughout the day .
These tips can be used at any time of the day, including before bedtime.
It's up to you to see which of these natural remedies are best suited to your needs!
When you have a stuffy nose, it's hard to resist the temptation to blow your nose.
And yet, experts recommend to DO NOT blow your nose .
Indeed, studies have shown that blowing your nose produces too much pressure in the nasal passages (study 1).
Therefore, blowing your nose can cause irritants to flow into the sinuses.
So what is the solution?
When you have a runny nose, use a tissue to gently wipe your nose with light touches.
What if you absolutely have to blow your nose? So blow your nose as lightly as possible, one nostril at a time.
Acupressure is a self-massage technique from traditional Asian medicine.
It consists of pressing and stimulating points along the "meridians" to relieve pain.
Acupressure is known to relieve pressure at the level of the sinuses.
To do this, use your left and right index fingers to apply pressure below the sides of your nostrils. Then hold this pressure for 3 minutes.
And maybe you have a sinus headache?
So, use your index fingers to press the 2 points at the top of the nose, where your eyebrows begin. Hold this pressure for 3 minutes.
To discover: How to Get Rid of a Headache in 5 Min and WITHOUT Medication.
If the mucus is thick, it drains poorly and can clog the nasal passages:this is congestion.
To ease a runny nose and decongest your sinuses, it is essential to drink enough fluids.
Thus, when you have a cold, it is recommended to drink at least 2.75 liters of water (for women) or 3.5 liters of water (for men).
Be aware that it is advisable to drink even more fluids when you also have fever, vomiting or diarrhea.
To discover: Did You Drink Enough Water Today? The Tip To Know.
Capsaicin, a chemical compound in peppers, is known to thinning mucus .
Indeed, foods that contain capsaicin help decongest and clear the nasal passages, even if this effect is mild and its duration is limited (study 2).
However, because capsaicin thins mucus, it also means you could end up with a runny nose (Study 3)!
Hot sauces such as Sriracha or Tabasco sauce, curries and other chili-based dishes all contain capsaicin.
But beware, if you suffer from stomach pain, spicy dishes should be avoided.
When stimulated, the menthol receptors in the nose create a cooling sensation.
Menthol can't decongest the nasal passages, but it can actually make breathing easier (study 4).
Menthol may also relieve other cold symptoms, including cough and sore throat (Study 5).
You can easily find organic mints over the counter in pharmacies, or here on the Internet.
To discover: The 5 Benefits of Peppermint You Need to Know.
Do you have a stuffy nose? Be aware that alcohol can make the situation worse.
Indeed, in 3.4% of people, alcohol consumption causes irritation of the respiratory tract , which causes sneezing, runny nose and stuffy nose (Study 6).
In addition, alcohol is a diuretic, which means that it increases the production of urine.
When you drink alcohol, it is more difficult to keep the body well hydrated.
And if the body is in a state of dehydration, the mucus becomes thicker and drains poorly.
Finally, alcohol can also negatively affect sleep (study 7).
So, when you have a cold, it is better to avoid alcohol to help you heal as quickly as possible.
To discover: The 8 Scientifically Proven Health Benefits of Red Wine.
Caffeine is present in coffee, tea and also some drinks, such as cola.
It is renowned for its stimulating properties, especially when you feel tired.
The problem is that caffeine can also have mild diuretic effects.
So, if you're already struggling to drink enough fluids during the day, avoid caffeinated beverages.
Indeed, they may dehydrate you even more and thus promote thickening of mucus .
Also, be aware that caffeine and sleep do not mix!
According to a study published in the Journal of Clinical Sleep Medicine , consuming caffeine up to 6 hours before bedtime significantly disrupts sleep (study 8).
To discover: 12 Good Reasons to Drink Coffee Every Day.
Cats and dogs are so cute and can increase your sense of well-being.
But also be aware that your pets can have a negative impact on air quality of your bedroom.
Indeed, the skin of cats and dogs produces dander.
These particles are allergens, which can trigger allergy symptoms, including congestion.
Admittedly, teaching your pet to spend the night outside your bedroom can take some effort.
But it will help you breathe easier and sleep better.
To discover: The Trick To Remove Pet Hair From Your Carpet, Rug And Sofa.
To clear your nose and sleep better at night, use these proven home remedies during the evening .
Does your grandmother always prepare you a good chicken broth with vermicelli when you are sick? She's right.
Indeed, a study indicates that chicken broth has many health benefits, including anti-inflammatory properties (study 9).
Chicken broth is also known to be rich in nutrients and helps improve hydration.
To put it simply, enjoying a delicious bowl of chicken broth in the evening is not only delicious, but it can also help you heal faster.
To discover: Chicken Broth:A SCIENTIFICALLY PROVEN Sore Throat Remedy.
Tea has antiviral, anti-inflammatory and antioxidant properties (study 10).
Certainly, there is no evidence that tea alone can eliminate nasal congestion.
However, research has proven that drinking hot beverages helps to improve perception cold symptoms (Study 11).
By the way, adding honey and lemon to your tea can also help you heal faster.
Indeed, honey is recognized for its soothing properties on coughs (study 12) and lemon for its ability to fight infections (study 13).
And in the evening, as explained above, choose a herbal tea or a caffeine-free tea instead.
To discover: The 10 Best Types of Tea and Their Health Benefits.
To relieve throat pain, many experts recommend salt water gargles.
Indeed, gargles are recognized for their antiviral properties .
Plus, salt water gargles are extremely easy to prepare, and they cost next to nothing.
Just mix about 1/2 teaspoon of salt in 1 glass of hot water (25ml).
Then, use this mixture as a mouthwash, taking care to gargle well in the back of the throat.
To discover: Heal Your Sore Throat With 16 Effective Gargles.
Inhaling water vapor is a great way to clear mucus your nasal passages and unclog your nose naturally (study 14).
Here's how:
- Boil the equivalent of a bowl of water.
- Put your head above the bowl and cover it with a towel.
- Breathe in deeply the vapors from the bowl for a few minutes, until you feel that your nasal passages are clear.
And of course, be careful not to burn your face with the hot water or steam.
To discover: No Cold Inhaler? Here's How To Make One In 1 Min.
The other way to enjoy the benefits of an inhalation is simply to take a shower.
In fact, the hot water vapors from your shower can also reduce nasal congestion by thinning the mucus .
Just set your shower to a nice warm temperature, while still being comfortable.
Also remember to close your bathroom door so that steam can build up.
Once there is enough steam, take deep breaths until the mucus is drained and your sinuses are clear.
And know that this technique works even better with these Vicks pellets.
Nasal wash, also known as nasal irrigation, is an effective remedy to relieve nasal congestion and associated symptoms.
To do a nasal wash, you will need a nose unblocker like this one, also called "neti pot" or "Rhino horn".
It is a small container that is filled with a saline solution (salt water) in order to rinse the nasal passages and thus evacuate the mucus . Click here to find out how.
To perform nasal irrigation, it is essential to use only distilled water, for obvious reasons of hygiene.
If you don't have distilled water, you can boil tap water and let it cool to room temperature.
Be aware that there are similar tools for doing a nasal wash, including squeeze bottles and even some battery-operated devices that pulse water into the nostrils.
Whatever tool you use, carefully follow the manufacturer's instructions.
To discover: Tired of Having a Stuffy Nose? The Magic Tool To Unclog It Instantly!
Before going to bed, use the following remedies to be as relaxed as possible and ensure a good night's sleep.
This includes relieving your symptoms by using nasal strips, essential oil balms, or a humidifier.
Essential oils help fight the symptoms of sinusitis and in particular help to unclog the nose naturally.
For example, tea tree essential oil has particularly powerful anti-inflammatory and antimicrobial properties (study 15).
Tea tree oil, also called "tea tree ", helps relieve and treat the symptoms of nasal congestion.
Eucalyptol, also known as "1,8-cineol", is one of the main components of eucalyptus essential oil.
However, a study revealed that taking eucalyptol in the form of capsules can improve the symptoms of sinusitis (study 16).
Finally, peppermint essential oil contains menthol, which aids breathing in people with congested airways (Study 17).
To reap the benefits of essential oils, use a diffuser like this in your bedroom.
Alternatively, click here for the easy trick to making your own essential oil diffuser.
To discover: 20 Essential Oil Diffuser Recipes You'll LOVE.
Humidifiers help maintain or add moisture to the air (some devices are even heated).
By itself, using a humidifier cannot relieve cold symptoms.
However, these devices are known to make breathing easier and increase the feeling of well-being (study 18).
Indeed, air that is too dry will often cause irritation in the throat and nasal passages.
So if you find that the air in your bedroom is too dry, a humidifier can help you keep the air at the ideal humidity level.
Be sure to follow the manufacturer's cleaning instructions to avoid bacteria or mold buildup.
To discover: How To Descale And Clean A Humidifier With White Vinegar.
Sometimes it's the little things that can keep you up at night...
For example, did you know that heating is the number one enemy of sleep?
When you have a cold, you are all the more sensitive to temperature fluctuations and light.
Thus, sleep experts recommend keeping your bedroom at a temperature between 16 and 19°C, and using light blankets.
Similarly, consider closing the shutters or using blackout curtains to prevent any outside light from disturbing your sleep.
To discover: According to Scientific Studies, Sleeping WITHOUT HEATER Is Better For Your Health.
Nasal strips help lift and free the nasal passages, allowing easier breathing (Study 19).
Without any medicinal agent, they are particularly useful for relieving nasal congestion instantly .
You can easily find nasal strips in pharmacies, or here on the Internet.
Be sure to follow the manufacturer's directions when using nasal strips for sleep.
Some essential oils have decongestant properties, which help treat cold symptoms and promote sleep.
Mixed with a carrier oil, you can use them in friction on the chest .
For example, essential oils of eucalyptus, peppermint and tea tree are recognized as effective treatment for the common cold (study 20).
Essential oils are generally harmless to the body.
To avoid skin irritation, be sure to dilute your essential oils with a carrier oil (such as sweet almond oil).
To discover: Where to Apply Essential Oils on the Body? The Essential Guide.
Based on menthol and essential oils (camphor, eucalyptus), VapoRub is a decongestant ointment .
Balms and ointments of the Vicks type are easily found in pharmacies.
But know that you can easily make it at home. Click here to discover the homemade VapoRub recipe.
These ointments are massaged into the neck and chest, usually before bedtime.
Used to unclog the nose and airways, menthol-based balms promote sleep (study 21).
To discover: 18 Magical Uses of VapoRub Everyone Should Know.
Remember to elevate your head before sleeping.
This position will help you breathe better, by reducing pressure exerted by nasal secretions on the sinuses (study 22).
Try sleeping on your back and, if necessary, use an extra pillow to elevate your head.
To discover: Here are the Best (and Worst) Sleeping Positions According to Science.
Most often, nasal congestion is the result of allergies or a passing symptom of a cold, flu or sinusitis.
Thus, in most people, having a stuffy nose is not a cause for concern and is generally treated at home without consulting your doctor.
On the other hand, some people are more at risk and should consult their doctor in the event of a stuffy nose, if only to confirm the diagnosis .
This is particularly the case for:
- infants,
- adults over 65 and
- people with weak immune systems.
When symptoms persist for more than a week or gradually worsen, consult your doctor.
Likewise, see your doctor if you have the following symptoms:
- difficulty in breathing,
- high fever,
- yellowish or greenish nasal discharge accompanied by sinus pain or fever or
- presence of blood in the mucus or nasal secretions resembling pus.
