Suffering from nighttime nasal congestion can make it more difficult to breathe and sleep at night. Without a good night’s sleep, you could wake up tired, groggy, and not feeling much like yourself.
Nighttime nasal congestion is commonly caused by a cold, allergies, or a deviated septum. You may have tried common cold treatments or allergy products to relieve your nighttime nasal congestion, but may prefer a drug-free option.
How well we sleep at night can have a significant effect on our ability to concentrate and perform during the day. Adults need to focus on what needs to be done at home and at work, while kids need to pay attention at school. And for anyone whose sleep is affected by nighttime nasal congestion, the impact can be monumental.
Getting good sleep is a process that starts long before you lie down. What you do—morning, day, and night—can greatly affect your quality of sleep. Here are 12 tips to help you get better sleep every night.
FOLLOW A ROUTINE
Try to wake up at the same time each day—even on the weekends. This will regulate your body’s clock and help you fall asleep more effectively come nighttime.
LET THE SUN IN
It's the body's cue to stop and start melatonin production, the hormone that controls your sleep cycle. The more natural sunlight you can get in the morning, the better.
Think slow-to-digest foods like oatmeal, eggs, plain yogurt, or nuts. This will help reduce any reliance on caffeine and sugar throughout the day.
CLOSE YOUR BEDROOM DOOR WHEN YOU LEAVE
Pets can drag dander, fur and pollen into your bed, potentially triggering nighttime allergies. For better sleep, make your bedroom a pet-free zone.
CUT OFF YOUR CAFFEINE
You may feel like that afternoon coffee isn’t doing anything, but it is. Caffeine remains in the body for up to 8 hours, so have your last caffeinated beverage around 2pm.
NAP WITH CAUTION
If you find yourself needing a midday rest, keep it short—10-30 minutes—and try to do it before 3pm.
Whether it’s a walk after lunch or a vigorous workout, make sure you exercise daily. Just remember to wind it down at least 3 hours before bedtime.
MAKE TIME FOR IMPORTANT CONVERSATIONS
It’s not easy to fall asleep after having a difficult conversation—you don’t have time to emotionally process what happened. Instead, communicate earlier in the day so you can relax at night.
EAT A SLEEP-FRIENDLY DINNER
Try to stick with veggies, beans, lean proteins, and complex carbohydrates. These foods calm the body and increase serotonin levels.
ADJUST YOUR ROOM TEMPERATURE
The perfect temperature for sleeping is between 60-68 degrees Fahrenheit. Experiment to find out what your optimal temperature is for better sleep.
SNIFF OUT YOUR SURROUNDINGS
Smells—both good and bad—can affect your dreams. Try spraying calming scents like lavender and chamomile in your bedroom before sleep.
CLEAR YOUR MIND
Write in a journal, make a list of tomorrow’s priorities, or just quietly meditate. When you finally shut your eyes, your mind should be calm and ready for relaxation.
Some people call Breathe Right® strips “nose strips.” Others call them “snoring strips” or “breathing strips.” The official term is Breathe Right® nasal strips. These handy additions to your nightly routine go a long way toward helping you sleep better by helping you breathe better. Find yours now.
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