Top Ten Ways to Stop Night Time
Congestion

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September 24, 2008 (last updated March 1, 2014)
By Susan Callahan, Health Editor and Featured Columnist

[Health and fitness articles are reviewed by our team of Registered
Nurses, Certified fitness trainers and other members of our Editorial
Board.]



Why is that we get more congested at night than during
the day? Night time congestion and sinusitis afflicts more
than 35 million Americans and up to 75 million during the
peak of allergy season.

Nasal congestion is a major cause of insomnia, according to
a 2012 study led by Drs. Sundbom and Lindberg from
Uppsula University in Sweden. After examining the medical
records of 25,610 participants,  the researchers discovered
that nasal congestion increases your odds of suffering
insomnia by 50%.

Why is that important? Sleeplessness has been linked to a
wide range of health problems, from increased blood
pressure to increased risk of stroke. (Read more about the
connection between the  quality of your
sleep and your
health.)

Here are the top 10 ways to stop night time congestion.

1.
Change Your Clothes.  Some air borne allergies are
worse at night because you are exposed to them during the
day, and you keep the same clothes on when you come
home. The allergens cling to your clothing and your
exposure accumulates to a significant point of irritation by
nightfall. Try changing your clothes immediately after
coming home from work.

2.
Wash Your Hair.  Wash your hair and shower because
pollen and other air borne allergens cling to your hair also.


3.
Wash Your Pillow Cases.  Also, wash your bed clothes
more often during allergy season, since allergens are
transmitted from your hair and skin each night.

4.
Use a humidifier. Put Vicks vapor rub in the humidifer if
its equipped for that. If it's not, put a mint leaf in the water.

5.
Don't Overuse Allergy Medication. Overuse of allergy
medication creates a rebound effect which can make
congestion worse. Also, never use two different allergy
medications at the same time.  Article Continues Below.
























6.
Drink peppermint tea. Mint reduces nasal congestion.
The steam from the tea also soothes nasal passages ad
relieves congestion.

7.
Remove all rugs.  Rugs are create homes for dust mites.
Whenever you can, remove rugs and walk on bare wooden
or tile floors.

8.
Wear a tee shirt. Wearing a cotton tee shirt helps to keep
your body at a more constant temperature as the night
cools, and reduces the risk of night chills which contribute
to congestion. Flannel does not work as well, since it tends
to make you overheat at night, which makes you sweat,
which leads to night chills.


9.
Wear a scarf or bandana on your head. Most of your
heat is loss through your head.  Wearing a bandana can
help your body to normalize its temperature at night and
reduce the occurrence of night chills and congestion. It's
not always pretty but it works.

10.
Do Not Allow Your Pet to Sleep on Your Pillows. Many
people with pets let them sleep on their beds. Fine. But
keep them away form your pillows. Their shedded hair and
pet dander will aggravate respiratory allergies and
contribute to night time congestion.

Bonus Tips

11. Avoid artificial sweeteners to relieve congestion.

Continue reading   page 1    
page 2



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Peppermint  tea can help to reduce
night time congestion.