How to Prevent Waking Up Congested June 5, 2018February 14, 2019 Whisper Admin Not sleeping well affects both your body and your mood, but getting rid of sinus pain and congestion, and getting a good night’s sleep, is definitely easier said than done. Waking up congested occurs in people due to the common cold, allergies and other infections. These individuals may control the congestion during the day, but unfortunately, it returns during the night and results in a stuffy nose and breathing problems in the morning. If you’re one of these people that dread waking up to a blocked nose and a drowsy head, here are some tips that will help you have a better night’s sleep and a far more enjoyable morning. 1. Change your sleeping position Congestion is often worse or can develop in the morning as a result of your sleeping position. Lying flat in bed causes mucus to settle in your nasal passages. Mucus thickens during the night, and in the morning creates a stuffy nose or breathing problems. Staying elevated during the night prevents mucus from settling in the nose and promotes regular drainage. Sleeping on a pillow with the correct height can help your body remain correctly upright during the night. You can also get an adjustable bed frame that keeps your head elevated relative to your body. You could always check out our highly sensitive quantum foam pillow that can adjust its height to your needs. 2. The heart of the matter: The mattress A high tech mattress is always the best way to go. Nowadays, hypoallergenic mattresses are a must considering the growth in numbers of people suffering from allergies and congestion. All of us want a mattress that disinfects itself from all the creatures, such as dust mites, that feed on the dead skin cells we shed naturally. Dust mites also lead to skin problems, such as eczema and respiratory conditions like a sore throat or lung damage. To prevent all these problems, find a fabric that fights microorganisms such as one with a silver yarn component. Here, again, we are committed to giving our readers the best options on the market. Our mattress is not only hypoallergenic, it is also made of a high-tech fabric that basically cleans itself. This makes it more durable and safer and has proven time and time again to reduce congestion. Check it out here to see what all our happy customers have to say. 3. Mind the air quality in your bedroom Another factor that plays a role in morning congestion is dry air during the night. Breathing in this type of air gradually thickens the mucus to the point where your body is unable to release or expel the buildup. Dry air is common during the winter months when the temperature in your room is higher. Humidifiers help eliminate morning congestion by adding moisture to your bedroom at night. This moisture thins the mucus and restores breathing, while also providing better sleep hygiene. 4. Hydrate at night Every time you exhale, moisture escapes your nose and throat. We can make up for that by drinking water while we’re awake, but not so much when we’re asleep. That’s one of the reasons you wake up with a painfully dry nose and mouth, especially in the winter. Do not forget to drink water before bed; tea works too. The heat dilates the blood vessels in your nasal passages, then constricts them, decongesting you temporarily. 5. Skip alcohol Alcohol isn’t the answer to sleeplessness when you’re congested. Its snooze-inducing effects are short-lived and you’ll be more prone to waking up mid-night as your body attempts to metabolize it. Alcohol will also dry you out, swell your sinuses, and interact negatively with cold or flu medications, so think twice before having a nightcap. 6. Stick to your night routine The hustle and bustle of daily life can make it hard to stick to your typical bedtime, but it’s best to wake up and head to bed at the same time as usual. Sticking to your sleep schedule not only makes it easier to fall asleep- it can also help you fight the allergies or the congestion you wake up with. As studies suggest that people who don’t get enough sleep are more likely to get sick compared to those who sleep for seven hours or more during the night. To fight your current health problems and ward off future ones, it’s important to get adequate rest which helps boost your immunity. 7. Get in touch with a doctor You can’t go wrong with seeking professional help if your problems persist through all the previous attempts. If your congestion is the result of an allergic condition not linked to mites, you might need an antihistamine prescription from a medical specialist. These medications can reduce the swelling in your nasal passages, helping to unclog your stuffy nose, and a combination of antihistamines and anti-congestants can relieve the sinus pressure and swelling caused by an allergic reaction. Just make sure that these are given by a doctor and never risk experimenting on your own. 8. Rethink your pillows You don’t need to take medication if you manage to keep your pillows perfectly clean. If you’re someone that sleeps on your stomach (and studies show that most of us do,) you are literally breathing into your pillow for seven hours or more at night. This forces you to change your pillow covers almost daily to maintain proper sleep hygiene but who has time for that? The solution is to think about what your pillow is covered with. A lot of us are allergic to down, so consider a high tech fabric that is hypoallergenic and self-cleaning. Our pillow covers are woven with silver yarn which self-cleans through natural ionization and keeps your pillow free of bacteria and dust mites. The Bottom Line: Congestion is a symptom that most of us have had to deal with at one time or another in our lives. With the right tips to control it, such as maintaining a better sleep position, maintaining proper hygiene (made easier with the right mattress and pillow,) and if your doctor recommends it, by taking the right medication, you can continue your congestion-free lifestyle without any problems.