What causes nasal congestion?

Nasal congestion occurs because the linings of your nasal passages become inflamed or swollen, making it more difficult for air to pass through them. This is what creates that ‘stuffy’ or blocked feeling. Your body may also produce more mucus than usual, causing a runny nose as well as a blocked one.2 While it can be irritating, in the majority of cases nasal congestion isn’t serious and causes nothing more than some discomfort.1 Depending on the cause of your stuffy nose, you may also experience sinus congestion at the same time.

What causes nasal congestion?

Anything that irritates your nasal passages can cause congestion, but the most common triggers are: 3, 4Allergies or hay fever (‘allergic rhinitis’)5 Cold and flu viruses Sinus infection Exposure to irritants such as chemicals, smoke or perfume, Dry, cold air, Certain medications (such as those used to treat high blood pressure)Hormonal imbalances (such as during pregnancy).

How Long Does Nasal Congestion Last?

Most cases of nasal congestion caused by a virus will resolve. For adults, speak to your doctor if:2 Your nasal congestion gets worse or symptoms last more than seven days.You have a high fever. Your nasal discharge is yellow or green and you also have sinus pain or fever (this may be a sign of bacterial infection)You have blood in your nasal discharge, or a persistent clear discharge after a head injury.For children, seek medical attention if:2 Your child is younger than two months old and has a fever.Your baby's runny nose or congestion causes trouble nursing or makes breathing difficult.

How Can I Prevent Nasal Congestion?

You can reduce the risk of catching viral infections like the cold or flu by washing your hands frequently, avoiding any close contact with people you know are sick, and keeping up a healthy lifestyle – meaning lots of sleep, a nutritious diet and daily exercise.8 However, other causes of nasal congestion, such as allergies, may require specific medication or treatments.5

What Is a Runny Nose?

If you are experiencing a runny nose, you’re likely encountering a mucus buildup that drips out of your nose.13 If you have nasal congestion, you may experience a runny nose.13

What Causes a Stuffy Nose at Night?

If you experience nasal congestion at night, it may interrupt your sleep, causing you to toss and turn or reach for tissues constantly. Learn why your stuffy nose feels worse at night and how to treat a blocked nose before bed.

Key Takeaways

Nasal congestion often feels worse at night as the effects of gravity are mitigated when you lie down.
Common causes of nasal congestion include allergic and non-allergic rhinitis, which are triggered by allergens, irritants, dry air or illness.
To relieve nighttime congestion, try using a humidifier or HEPA filter, elevating your head at night and maintaining an allergy-free bedroom.

Why Does Nasal Congestion Get Worse at Night?

Gravity helps your sinuses drain while you’re standing upright.¹ When you lie down, the effects of gravity are mitigated, preventing proper drainage and making your nasal congestion worse.¹

Another reason for your nasal congestion at night could be allergies.³ Your pillows, bedding and mattress may be harboring allergens that contribute to a stuffy nose.³ In addition, letting pets into your bedroom or sleeping in a carpeted room can worsen nighttime allergies and congestion when you lie down.³

Causes of Nasal Congestion

Your nasal passageways are made up of soft tissue containing a maze of small blood vessels.¹ In addition, a thin layer of mucus coats the inside of your nose to aid your body’s immune system and to keep your skin moist.¹ When something irritates your nasal passageways, they start to swell up, leading to the feeling of nasal congestion.¹ This inflammation slows the flow of mucus, causing it to build up and lead to a stuffy nose.¹

How to Treat a Blocked Nose at Night

Relieve and prevent a stuffy nose at night to promote better rest with these tips.

Remove Allergens from Your Bedroom

Allergens can collect in various places in your bedroom, including your bedding, under furniture and on curtains.² Dust regularly, wash your bedding frequently with hot water and use allergy covers on your mattress and pillows.²

In addition, avoid fabrics like carpet or heavy curtains that can harbor dust, pollen and pet dander.² Instead, opt for hardwood floors and blinds that are easier to clean and more allergy-friendly.² If needed, keep pets out of your bedroom and shower nightly to wash away allergens before you sleep.²

Use a Humidifier or HEPA Filter

Adding a HEPA filter to your heating and air conditioning ducts can reduce the number of allergens in your home.² If your nasal congestion is due to dry air instead of allergies, add a humidifier to your bedroom to add moisture to the air or use a saline spray to keep your nasal passageways hydrated.¹

Elevate Your Head with Pillows

Since lying horizontally can contribute to a stuffy nose at night, elevating your head with pillows can increase nasal drainage.¹ While you may be tempted to lie in bed all day when recovering from a cold, sitting or standing upright can also prevent stuffiness.¹ Lastly, light exercise can widen your nasal passages and make it easier to breathe.¹

Try a Nasal Decongestant Spray

Using a nasal decongestant spray can help reduce your symptoms and soothe your nasal passages.¹ Try Theraflu Severe Congestion Relief Nasal Mist for 12 hours of long-lasting relief from nasal congestion. It reduces swelling in the nasal passages to provide fast-acting relief from a stuffy nose. To relieve nasal congestion with an added cooling sensation, try Theraflu Severe Congestion Relief Nasal Mist + Cooling.

References

1. Chronic stuffiness could be rhinitis. UCLA Health. https://www.uclahealth.org/news/article/chronic-stuffiness-could-be-rhinitis. Accessed 5/8/25.

2. Don’t Let Allergies Ruin Your Sleep | Rheumatology and Allergy Institute of Connecticut, LLC. https://allergyinstitute.org/dont-let-allergies-ruin-your-sleep/. Accessed 5/8/25.

3. Control Indoor Allergens to Improve Indoor Air Quality. AAFA. https://aafa.org/allergies/prevent-allergies/control-indoor-allergens/. Accessed 5/13/25.

What Causes a Stuffy Nose at Night?

Key Takeaways

Why Does Nasal Congestion Get Worse at Night?

Causes of Nasal Congestion

How to Treat a Blocked Nose at Night

Remove Allergens from Your Bedroom

Use a Humidifier or HEPA Filter

Elevate Your Head with Pillows

Try a Nasal Decongestant Spray

References

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What Causes a Stuffy Nose at Night?

Key Takeaways

Why Does Nasal Congestion Get Worse at Night?

Causes of Nasal Congestion

How to Treat a Blocked Nose at Night

Remove Allergens from Your Bedroom

Use a Humidifier or HEPA Filter

Elevate Your Head with Pillows

Try a Nasal Decongestant Spray

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