wissen

Key findings

• Many causes lead to a stuffy nose in the morning, including allergies, dry air, sleeping position and reflux.

• Allergies such as house dust mites irritate the nasal mucosa, especially at night and in the morning.

• Dry air dries out mucous membranes and increases the risk of infections; a humidity of 40 to 60 percent helps.

• An elevated sleeping position can improve nasal breathing and reduce swelling.

• Regular ventilation, nasal rinsing and avoiding allergens effectively alleviate the symptoms.

Causes of a stuffy nose

Allergies

You often wake up with a stuffy nose when reacting to allergens like dust mites. The symptoms are particularly severe at night and in the morning because allergens accumulate in bedding and mattresses. Typical symptoms appear suddenly and severely . These include:

1. Blocked nose, especially in the morning and at night 2. Itching in the nose, throat and eyes 3. Red and watery eyes 4. Sore throat 5. Frequent sneezing 6. Headaches, especially in the forehead region 7. Fatigue

Nasal discharge usually remains clear and watery. Unlike a cold, nasal congestion often lasts longer with allergies.

Dry air

Dry air in the bedroom irritates your nasal membranes. Many people believe that dry air is the main cause of a blocked nose. However, scientific studies show that other factors are often more important . Nevertheless, dry air can dry out your mucous membranes and increase the risk of infections. You may then notice a feeling of dryness, a slight burning sensation, or crusting in your nose. Seawater nasal sprays, nasal oils with sesame oil, or regular ventilation help care for the mucous membranes. A humidity level of at least 40% in the room is ideal .

Tip: Place a bowl of water on the heater or use houseplants to increase humidity.

Immune system & body position

While you sleep, your immune system slows down. The nasal mucous membranes swell more easily. When you lie on your back, blood collects in the upper respiratory tract. This causes a stuffy nose in the morning. You often feel pressure in your head or have to blow your nose repeatedly after getting up. Elevating your upper body slightly can help reduce the discomfort.

Reflux

With nighttime reflux, stomach acid enters the throat. The mucous membranes become irritated and swollen. You wake up with a stuffy nose, cough, or a scratchy throat. Frequent burping, heartburn, or a sour taste in the mouth are other signs. The risk of reflux increases especially if you eat late at night or lie down after eating.

Smoking & Alcohol

Smoking permanently irritates your nasal mucous membranes. Blood flow increases, causing the mucous membranes to swell. Alcohol dilates the blood vessels, further increasing the swelling. You notice a stuffy nose in the morning , often accompanied by a dry mouth or headache. If you smoke or drink alcohol in the evening, the symptoms worsen.

Medications & Emotions

Some medications cause nasal congestion as a side effect. These include:

• Non-steroidal anti-inflammatory drugs such as ibuprofen

• Antihypertensives

• Hormone preparations

• Medications for erectile dysfunction

• Sympatholytics

• Antidepressants

• Medications for hyperthyroidism

Strong emotions like stress or grief can also cause the nasal mucous membranes to swell. You then feel a sudden blockage, often without any other cold symptoms.

sinusitis

You can recognize sinusitis by several typical symptoms:

• Blocked nose and difficulty breathing through the nose

• Impaired sense of smell

• Pressing pain in the face, especially forehead, upper jaw or around the eyes

• Pain increases when bending forward

• Greenish or yellowish nasal secretion

• Sometimes fever and headache

You often feel worn out and tired. The feeling of pressure in your face distinguishes sinusitis from a common cold . If these symptoms persist for more than a week, you should see a doctor.

Symptoms

Blocked nose in the morning

You wake up and feel your nose blocked . Often, it's difficult to breathe. Your nose either feels completely blocked or slightly runny. Sometimes it itches or you have to sneeze. The nose is often most affected in the morning, especially because the blood volume in the nasal mucosa increases overnight. Many people notice that the symptoms slowly subside after getting up.

Tip: Ventilate your bedroom regularly. Fresh air can alleviate symptoms in the morning.

Daily course of symptoms

Symptoms often change throughout the day. Nasal breathing usually improves after getting up. You can often breathe more freely in the fresh air. Symptoms worsen in enclosed spaces or with contact with certain triggers such as perfume, cigarette smoke, or dust mites . Allergies often cause your nose to remain blocked for longer, and you also experience sneezing or watery eyes. In dry air, you're more likely to feel a burning sensation or crusting in your nose.

Side effects

Many people experience other symptoms besides nasal congestion. The following symptoms are common:

• Alternating blocked and runny nose

• Itching in the nose or eyes

• Red or watery eyes

• Tiredness and fatigue despite sufficient sleep

• Feeling of pressure in the head or headache

• Aggravated by smells, alcohol, spicy foods or stress

The accompanying symptoms vary depending on the cause. The following table provides an overview:

If you notice these symptoms regularly, it can help to observe the triggers and specifically avoid them.

Tips for a blocked nose

Improve indoor climate

You can influence the indoor climate in your bedroom in a targeted manner. Ventilate the room several times a day for 5-10 minutes to allow fresh air into the room. Keep the humidity between 40 and 60 percent . A hygrometer will help you monitor this. Place plants like aloe vera or ivy; they filter pollutants and increase humidity. Make sure the temperature in your bedroom is around 17 to 18 degrees Celsius. Place furniture at a certain distance from the wall to allow good air circulation.

Avoid allergens

If you react to dust mites or pollen, you can significantly reduce your exposure. Wash your bedding regularly at a minimum of 60 degrees Celsius. Use mite-proof covers for your mattress and pillows. Dry your bed thoroughly after sleeping. Keep your bedroom as dust-free as possible and vacuum regularly. If you have a pollen allergy, it helps to keep the windows closed at night and use an air purifier . This can often noticeably relieve a stuffy nose in the morning.

Nasal rinse & home remedies

Saline nasal rinses help many people. They clear the nose, moisten the mucous membranes, and flush out allergens. Studies show that regular nasal rinses significantly reduce the symptoms of colds and allergies. Herbal remedies like eucalyptus oil can loosen mucus. Gentle sinus massage with your fingers also promotes circulation and loosens trapped mucus. Humming can support sinus function by producing nitric oxide , which improves breathing.

Tip: Use nasal sprays with decongestant effects only for a short time, a maximum of seven days, to avoid addiction.

Keep your head elevated

Elevating your head slightly at night can improve nasal breathing. An additional pillow is often sufficient. This allows blood to drain more easily and reduces swelling of the mucous membranes. Also, pay attention to good posture, as a bowed head or a "turtle" position impairs breathing.

doctor's visit

Sometimes it's not enough to treat the triggers yourself. See a doctor if your nasal congestion lasts for more than ten days , if you experience pain or swelling in your face, or if you develop a fever. You should also see a doctor if you have one-sided nasal discharge , a strange odor, or suspect a foreign body. Your family doctor or pediatrician is your first point of contact and can refer you to an ENT specialist if necessary.

You now know the main causes of a stuffy nose in the morning. Check your surroundings and observe when the symptoms occur. You can identify and avoid many triggers yourself. Often, even small changes in your daily routine can help. If the stuffy nose persists or is accompanied by severe symptoms, you should consult a doctor. This way, you can find the best solution for you.

FAQ

Why is my nose always blocked in the morning?

Your nasal membranes often swell at night. Allergies, dry air, or your sleeping position can exacerbate this. It makes breathing through your nose more difficult.

Does nasal irrigation really help with a blocked nose?

Yes, saline nasal irrigation can remove mucus and allergens. You often feel quick relief. Many doctors recommend this method.

Should I always see a doctor if I have a stuffy nose?

For minor symptoms, self-care is often sufficient. If symptoms persist for more than ten days or if you experience severe pain, you should consult a doctor.

Can I clear my nose with home remedies?

You can try inhalation, nasal irrigation, or warm drinks. Fresh air also helps. Many people report that these home remedies clear their noses.

What role does sleeping position play?

Elevating your head often helps. Blood flows better. The mucous membranes swell less. You breathe more easily through your nose.