How to Sleep With a Blocked Nose: A Simple UK Guide

Last updated: 28 October 2026. Written by DELIM, a UK sleep wellness brand.

To sleep with a blocked nose, raise your head with an extra pillow, rinse your nose with salt water before bed, keep your bedroom cool and not too dry, and drink plenty of fluids during the day. Lying flat makes a stuffy nose feel worse, so a slight upward angle often helps most. Most colds clear in 1 to 2 weeks, so see a GP if your nose is still blocked after that or you feel very unwell.

A blocked nose is one of the most common reasons people sleep badly in a UK winter. Cold and flu season runs from roughly November to February, and a stuffy nose tends to feel worst at night. This guide explains why, what helps, and when to get checked.

Why does a blocked nose feel worse when you lie down?

A blocked nose feels worse at night because lying flat raises the resistance to air flowing through your nose. A 2021 review in Archivos de Bronconeumología found that twelve studies all showed nasal resistance goes up when people lie down compared with sitting.

"Nasal resistance" simply means how hard it is for air to pass through your nose. When it rises, many people switch to breathing through their mouth while asleep. That can leave you with a dry mouth, a sore throat and broken sleep.

What is the best position to sleep in with a blocked nose?

The best position is on your back or side with your head and shoulders slightly raised. Use one extra pillow, or a wedge pillow, so your head sits higher than your chest. This works with gravity and helps mucus drain instead of pooling at the back of your nose.

The same 2021 review notes that the evidence on how much raising your head helps is still limited, with only two controlled studies. It is a low-risk, free change, though, and many people find it makes breathing easier. If one side of your nose is more blocked, try lying on the opposite side.

How can I unblock my nose before bed?

The NHS suggests a few simple self-care steps for a blocked nose from a cold or sinusitis. Rest, drink lots of fluids, and try a salt water nose rinse. Here is a simple routine to try in the hour before bed:

1. Rinse with salt water. The NHS sinusitis page explains how: boil about 570ml (1 pint) of water, let it cool, then mix in 1 teaspoon of salt and 1 teaspoon of bicarbonate of soda. Sniff it into one nostril at a time over a sink. You can use a fresh mix up to 3 times a day.
2. Take a warm shower. The NHS common cold page suggests sitting in a bathroom with a hot shower running to breathe in steam.
3. Have a glass of water. The NHS advises drinking lots of fluid, such as water, to avoid dehydration when you have a cold.
4. Gently blow your nose just before you get into bed, one nostril at a time.
5. Set up your pillows so your head is raised before you lie down.

Is steam from a bowl of hot water safe?

No, the NHS now advises against breathing steam from a bowl of hot water. In November 2025, the NHS and the British Burn Association warned that hospitals treat burns from spilled hot water every winter, often in young children.

They also said there is no strong scientific evidence that steam inhalation relieves colds or blocked noses. Any relief is short-lived. A warm shower is a safer option if you like the feeling of steam.

Do salt water nose drops actually work?

There is some good recent evidence, mostly in young children. A 2024 University of Edinburgh study of 407 children aged up to six found that salt water nose drops cut colds from an average of eight days to six days.

That study was in children, so we cannot say for sure the same applies to adults. Still, salt water rinses are recommended by the NHS for sinusitis and are cheap and gentle. Ask a pharmacist which product suits you or your child.

Can I use a decongestant nasal spray to help me sleep?

Decongestant sprays can ease a blocked nose for a short time, but the NHS says not to use them for more than 5 days, as longer use can make your blocked nose worse. The NHS also notes that decongestant tablets containing pseudoephedrine can cause difficulty sleeping.

Some people should not use decongestants at all, including people who are pregnant. Others should check first, such as people with high blood pressure or heart disease. Always speak to a pharmacist or GP before taking any medicine, and read the leaflet.

Do nasal strips help you sleep with a blocked nose?

Nasal strips may help some people feel they sleep better, but the evidence is small. A 2018 trial in Allergy, Asthma and Clinical Immunology gave 61 adults with night-time nasal congestion either a nasal strip or a fake strip for two weeks.

People using real strips reported better sleep satisfaction after one week. The fake strip also had a strong effect, so the authors said firm conclusions could not be drawn. The study was funded by the maker of the strips. For more detail, see our post on mouth tape vs nasal strips.

Blocked nose sleep options compared

This table sums up the common options, what the evidence says, and what to watch out for.

How should I set up my bedroom when my nose is blocked?

Keep your bedroom cool, airy and clean. If your stuffy nose is linked to dust mites, Cambridge University Hospitals NHS advice is to keep indoor humidity between 30% and 50%, wash bedding at 60°C where the fabric allows, and vacuum at least once a week.

Heating can dry the air in winter, so open a window for a few minutes before bed if you can. Our guide on whether to sleep with the heating on covers ideal bedroom temperatures. You can also read how often to wash your bed sheets.

UK blocked nose bedtime checklist

• Head raised with 1 extra pillow
• Salt water rinse: up to 3 times a day (NHS)
• Decongestant spray: no more than 5 days (NHS)
• Bedroom humidity: 30% to 50% (CUH NHS dust mite advice)
• Bedding washed at 60°C where possible (CUH NHS dust mite advice)
• No bowls of hot water for steam (NHS, November 2025)
• See a GP if a cold has not improved after 10 days (NHS)

Should I use mouth tape with a blocked nose?

No. Do not use mouth tape if you cannot breathe easily through your nose. When your nose is blocked, your mouth is your backup airway, and you should never cover it. Wait until your nose is fully clear before you go back to mouth tape.

People with breathing problems, sleep apnoea or ongoing nasal blockage should speak to a GP before trying mouth tape at all. We explain this in more detail in mouth tape with a cold or blocked nose: is it safe?

When should I see a GP about a blocked nose?

Most blocked noses from a cold get better on their own. The NHS says you should begin to feel better in about 1 to 2 weeks. See a GP if:

• your cold symptoms do not get better after 10 days
• you have a high temperature for more than 3 days
• you feel short of breath or have chest pain
• sinusitis symptoms do not improve after 3 weeks of self-care, or keep coming back
• you have a long-term health condition or a weakened immune system
• your nose is often blocked even when you do not have a cold

A nose that is blocked most nights could have other causes, such as allergies. A GP or pharmacist can help you find out why.

Who should and should not try these tips?

Frequently asked questions

How do you sleep with a blocked nose fast?

Raise your head with an extra pillow, rinse your nose with salt water, and take a warm shower before bed. These steps work with gravity and help clear mucus. If you need more relief, a pharmacist can suggest a short-term decongestant that is safe for you.

Why does my nose get blocked only at night?

Lying down raises the resistance to air flow in your nose, which a 2021 review found across twelve studies. Dry, warm bedroom air and dust mites in bedding can also play a part. If it happens most nights, speak to a GP or pharmacist.

Is it bad to sleep with a blocked nose?

For a few nights during a cold, a blocked nose is common and mostly uncomfortable. It often leads to mouth breathing, a dry mouth and broken sleep. If your nose is blocked for weeks, or you snore heavily or wake gasping, see a GP.

How long does a blocked nose from a cold last?

The NHS says cold symptoms usually start to get better in about 1 to 2 weeks. Sinusitis usually clears up on its own within 4 weeks. See a GP if a cold has not improved after 10 days.

Can I use mouth tape when I have a cold?

No. Never use mouth tape if your nose is blocked, because you may need to breathe through your mouth. Wait until you can breathe freely through your nose before trying it again.

The bottom line

The simplest way to sleep with a blocked nose is to raise your head, rinse with salt water, keep your bedroom cool and clean, and skip the bowl of hot water. Most blocked noses from a cold clear within 1 to 2 weeks. If yours does not, or it keeps coming back, speak to a GP. For more ways to rest well this winter, read our guide on how to improve sleep quality.

This article is for general information only and is not medical advice. It does not diagnose or treat any condition. If you have a health concern, or before taking any medicine, please speak to your GP or pharmacist.

Sources

• NHS: Common cold
• NHS: Sinusitis (sinus infection)
• NHS: Decongestants
• Royal Devon NHS: NHS and British Burn Association steam inhalation warning (November 2025)
• University of Edinburgh Usher Institute: Salt water nasal drops cut cold duration in children (2024)
• Calvo-Henríquez et al., Archivos de Bronconeumología (2021): Positional nasal congestion and sleep apnoeas
• Allergy, Asthma and Clinical Immunology (2018): Nasal dilator strips and sleep, randomised trial
• Cambridge University Hospitals NHS: Dust mites in your home