Why Does Your Nose Block Up When You Lie Down?

You feel fine all evening. Then your head hits the pillow, and one side of your nose (sometimes both) closes up.

You're not imagining it. Night-time congestion is very common, and it's one of the main reasons people end up breathing through their mouth while they sleep.

Why congestion often feels worse at night

Lying down changes how blood and fluid move around your body. When you're upright, gravity helps your nose drain. When you're lying flat, more blood flows to the tissue lining your nose, and that tissue can swell. Mucus doesn't drain as easily either.

Your nose also runs on a natural cycle. One nostril takes more of the airflow for a few hours, then the other takes over. You rarely notice it during the day. Lie on your side with a bit of congestion, though, and that cycle can make one side feel completely blocked.

 

Seasonal triggers in spring and autumn

In Australia, October is the middle of spring, and spring means pollen. Grass and tree pollens peak around now. They come indoors on your clothes and hair and through open windows, and they end up on your pillow.

In North America and the UK, October brings cooler nights, closed windows and the heating switched back on. Indoor air gets drier, and colds start doing the rounds.

Different seasons, but the result is often the same: a nose that's harder to breathe through just as you're trying to sleep.

What happens when your nose blocks

Your body wants air, so when your nose is blocked it switches to breathing through your mouth. It usually happens without waking you.

That's when the dry mouth, scratchy throat and snoring tend to show up. And once mouth breathing becomes a habit, it can hang around long after the congestion has cleared.

Simple bedroom habits that help

• Shower before bed in pollen season, so you're not taking pollen to your pillow
• Wash pillowcases and sheets weekly in hot water
• Keep windows closed on high-pollen days
• If the heating dries out the air, run a humidifier and aim for 40 to 60% humidity
• Raise your head slightly with an extra pillow
• Keep pets off the bed if they set you off

How Nose Strips and Mouth Tape work together

Respire Nose Strips sit across the bridge of your nose and gently open your nasal passages, so air moves through more easily. They're hypoallergenic and comfortable on all skin types.

Mouth Tape handles the other half of the job. It keeps your lips gently closed, so once your nose is clear, your body keeps breathing through it. Used together, they make nasal breathing the easy option all night.

If you already use Mouth Tape and find your nose gets stuffy at this time of year, Nose Strips are the missing piece. Every order comes with a 30-night risk-free trial, so you can see the difference for yourself.