Did you know that deep, restorative sleep is critical for good health and overall well-being? Unfortunately, the symptoms of chronic sinus issues can leave you tossing and turning in bed, unable to get a good night’s sleep.
If the quality of your sleep is suffering due to symptoms such as congestion, a relentless cough, and sinus pressure and pain, good sleep hygiene can help you fall and stay asleep and reduce your symptoms. Keep reading to learn more about 7 sleep hygiene tips for chronic sinus sufferers.
What is Sinusitis?
Sinusitis, or a sinus infection, is an inflammation or swelling of your sinuses. Sinuses are the air-filled pockets inside your face behind your cheeks, nose, forehead, and eyes.
They produce mucus that drains out through your nose and the back of your throat. This drainage keeps your sinuses clear and free from germs and allergens.
Sinusitis can occur when inflammation or swelling blocks your sinuses and prevents them from draining normally. The inflammation also triggers the production of excess mucus.
With exits to your nose and throat blocked, the mucus can get trapped in your sinuses, build up, and provide a conducive environment for germs like bacteria and viruses to multiply and cause a sinus infection. A sinus infection becomes chronic if your symptoms last 12 weeks or more.
What are the Symptoms of a Sinus Infection?
Common symptoms of sinusitis include:
- Congestion or stuffy nose
- Runny nose with thick green or yellow mucus
- Postnasal drip
- Facial pain or pressure
- Headache
- Cough
- Toothache
- Ear pressure or earache
- Fatigue
- Decreased sense of taste and smell
- Fever
Can Chronic Sinusitis Affect Sleep?
Sinus issues often become more severe at night, which can disrupt sleep. This can happen due to various reasons:
Lying Horizontally
When you lie horizontally, mucus tends to pool in your sinuses. The accumulation of mucus can increase pressure in your sinuses, which may worsen congestion, sinus pain, and facial pressure, making it difficult to sleep soundly.
Stubborn Cough
Mucus buildup can also lead to postnasal drip, where mucus trickles down the back of your throat. Postnasal drip might trigger a persistent cough that can easily interrupt your sleep and cause frequent awakenings.
Poor sleep is linked to many chronic health conditions, including diabetes, high blood pressure, stroke, kidney disease, and heart disease. Without quality sleep, your immune system can also become weakened and unable to fight off sinus infections effectively.
Additionally, sleep deprivation can cause daytime drowsiness and exhaustion, affecting your energy levels, productivity, and focus.
What Sleep Hygiene Tips Can Help Chronic Sinus Sufferers?
Sleep hygiene refers to routines and practices that help you get a good night’s sleep. You can improve your sinusitis symptoms and sleep better with the following sleep hygiene tips:
1. Prop Your Head Up
Propping your head up can improve your symptoms and promote better sleep. To encourage mucus drainage and alleviate congestion, sleep with your head raised on a wedge pillow or several pillows.
Elevating your head while sleeping can enable you to breathe more easily and relieve sinus pressure and pain.
2. Sleep on Your Side
Changing your sleeping position can also reduce the symptoms of chronic sinusitis. Try to lie on your side if one side of your nose is more congested.
Sleeping with the congested side up enhances drainage and eases congestion, allowing for better sleep.
3. Use a Humidifier
Dry air may irritate your nasal passages and sinuses, worsening congestion. Running a humidifier while sleeping adds moisture to the air, soothing irritated nasal tissues and sinuses.
Humidified air also encourages mucus drainage, decreasing congestion. It’s essential to use your humidifier correctly for optimal results.
This means keeping humidity levels between the recommended 30 to 50 percent to avoid mold growth. In addition, you should use distilled water and clean the humidifier frequently to prevent bacterial buildup.
4. Steer Clear of Caffeine and Alcohol
Drinking alcohol before bed can increase congestion, while caffeinated drinks can make you dehydrated and increase sinus pressure.
Skipping alcohol and caffeinated drinks in the hours leading up to bedtime can help you breathe and sleep better.
5. Keep Your Bedroom Cool and Dark
When you’re not feeling well, you may become more sensitive to fluctuating temperatures and lights, which can prevent you from falling asleep. What’s more, the blood vessels in your nose may dilate or expand when it’s too warm, causing you to feel more congested at night.
Using blackout curtains or a sleeping mask can keep out any light that may interfere with your sleep and help you drift off more easily. Moreover, ensuring the temperature in your room is cool, about 65- 68°F, can create an ideal environment for better sleep.
6. Take a Hot Shower
Consider having a hot, steamy shower before bed. When showering, ensure the bathroom door remains closed and stays closed for longer to inhale more steam.
The steam will loosen mucus and allow it to drain, lessening congestion and pain and enabling you to sleep.
7. Practice Good Nasal Hygiene
You can maintain good nasal hygiene by regularly rinsing your nasal passages with a saline solution using a squeeze bottle or neti pot. The saline solution will help flush out excess mucus, reduce inflammation, and moisten your nasal passages.
Reclaim Your Sinus Health and Restful Nights
Your body and brain depend on restful, restorative sleep to function optimally. If you’re suffering from chronic sinusitis, our experienced ENT specialists can diagnose and treat the underlying cause of your sinus issues so you can experience lasting relief and sleep soundly again.
Are you struggling with chronic sinusitis symptoms and poor sleep? Schedule your appointment at Chicago ENT in Chicago, IL, today to get on the path to clearer sinuses, improved sleep, and long-term relief.
