Buzz
Picture this – you're lying in bed, just about to drift off to sleep, when suddenly mucus starts running down your throat. The good news is that there are many home remedies to relieve post-nasal drip and help you feel more comfortable. Whether through relaxation, sinus clearing, or medication, there are various solutions to reduce irritation and ensure you get the sleep you need!
Steps
Elevate your head.
Place a few extra pillows under your head to prevent mucus from gathering at the back of your throat. Do you often feel something stuck or scratchy in your throat when you wake up? Mucus tends to collect in the back of the throat during sleep. Consider adding one or two more pillows to raise your head while sleeping for better comfort.
- If you still feel uncomfortable lying on the bed, try sleeping in a recliner chair until the post-nasal drip improves.
Use a Humidifier.
Turn on a humidifier in your bedroom to help thin out the mucus. If the air in your bedroom is too dry, the mucus in your throat and sinuses can thicken, leading to uncomfortable nasal congestion. To relieve the pressure and make swallowing easier, turn on a humidifier to breathe in moist air while you sleep.
- Don’t have a humidifier? No worries – take a hot shower before bed to let the steam help loosen up the congestion. You might feel some relief when inhaling the warm, moist air.
Rinse with saline before bed.
Use a neti pot or squeeze bottle to wash away excess mucus. Fill a sterilized squeeze bottle or neti pot with warm saline solution. Lean over a sink and tilt your head at a 45-degree angle. Inhale and slowly pour the saline into the upper nostril, letting it flow out the lower nostril. Repeat the process on the other side to flush out mucus and clear your sinuses.
- You can buy saline solution at the pharmacy or make your own at home. Simply mix 1/8 teaspoon (0.8 g) of salt with 1 cup (240 ml) of warm distilled water.
Take antihistamines before bed.
If you're feeling congested, try antihistamine medication. If the pressure or blocked sinuses from post-nasal drip are making it hard to sleep, consider taking an antihistamine like diphenhydramine or chlorpheniramine. These medications constrict the blood vessels in your nose, making breathing easier and providing relief. They can also help you feel sleepy.
- Antihistamines reduce mucus production to relieve post-nasal drip and often cause drowsiness, which makes them a good choice to take at night.
- Make sure to read the manufacturer's instructions for dosage and frequency. Most oral antihistamines should not be used for more than 2 or 3 days.
Use a nasal spray a few hours before bedtime.
Use a corticosteroid nasal spray to treat nighttime cough. If you're waking up frequently due to coughing and nasal congestion, try using a nasal spray about 2 hours before bedtime. This gives the medication time to take effect before you lie down to sleep.
- Look for nasal sprays containing fluticasone or triamcinolone to address coughing caused by post-nasal drip. Always follow the manufacturer's recommended dosage.
Only take decongestants during the day.
Avoid taking decongestants before bedtime as they can keep you awake. Most decongestants contain pseudoephedrine, which works by opening blocked sinuses. Unfortunately, it can also make you feel restless or wide awake, so it's best to take these medications during the day.
- Carefully read the ingredients on over-the-counter decongestants, as some combine antihistamines with decongestants.
- Always follow the manufacturer's dosage instructions.
Stay hydrated and keep water nearby.
Sooth your throat and ease nighttime coughs. Ideally, you won't be woken up by coughing or a scratchy throat, but if it happens, keep a glass of water on your bedside table. Water can temporarily stop coughing and help clear mucus stuck in your throat.
- Remember to hydrate throughout the day as well! Sip on water, decaffeinated tea, or fruit juice to help thin the mucus. A dry throat can quickly become irritated.
Keep essentials close to your bed.
Place soothing items next to your bed to avoid getting up at night. Waking up in the middle of the night with a cough or sore throat can be frustrating, so keep water, cough drops, tissues, or pain relievers by your bedside to make things easier.
- Consider placing a lamp beside your bed to easily see your medication in the dark.
Try to relax and unwind a few hours before bed.
Avoid screen time and engage in relaxing activities before bedtime. Falling asleep can be difficult even without post-nasal drip! Bright screens from computers or TVs and loud music can keep you awake, making it harder to fall into a restful sleep. To prepare for a peaceful night, avoid screens a few hours before bed and do something calming like journaling, practicing yoga, or reading a book.
- Avoid caffeine and alcoholic beverages to prevent waking up in the middle of the night.
Tip
- You may find products that combine decongestants and antihistamines.
Warning
- Avoid mixing medications as they may interact and cause side effects.
- Contact your doctor if you experience fever, blood in mucus, difficulty breathing, or foul-smelling mucus.
