World Sleep Day x Hay Fever Countermeasures! How to get a good night's sleep by overcoming a stuffy nose

Friday, March 14, 2025 is World Sleep Day!
This is a day to reconsider the importance of sleep and get a better night's sleep.

World Sleep Day was established by the World Association of Sleep Medicine to be observed on the third Friday of March, with the aim of recognizing the importance of sleep and drawing attention to sleep-related issues.

However, this is also the time of year when hay fever reaches its peak.
Do you ever have trouble sleeping because your nose is stuffy or wake up feeling unrefreshed in the morning?

In fact, many people experience poor sleep quality due to nasal congestion caused by hay fever. So, this time, we asked 1,000 people about "ways to get a good night's sleep even with a stuffy nose," and we've carefully selected some scientifically proven effective measures to help you!

Don't let pollen get in the way and get a good night's sleep!

Easy ways to sleep well at home even with a stuffy nose

Here are some simple measures you can take at home to make sleepless nights a little more comfortable when you have a stuffy nose due to hay fever or other conditions.

Drink hot tea

The steam from the hot tea warms your nose, helping to expel mucus, and also warms and relaxes your entire body, helping to relieve nasal congestion .

Before bedtime, we recommend drinking caffeine-free herbal tea , as it won't interfere with your ability to fall asleep.

Recommended herbal teas for nasal congestion and good sleep

It helps you breathe easier and relax before you fall asleep.

• Valerian root
  
• chamomile
  
• Lavender
  
• Lemon balm
  
  

Use a humidifier

Dry air can irritate your nasal passages, causing inflammation and worsening nasal congestion. If you experience respiratory problems while sleeping, using a humidifier to maintain the right amount of humidity can make breathing easier and create a more comfortable bedroom environment.

In addition, appropriate humidity levels help prevent the entry of bacteria and viruses, making it effective in preventing colds and allergies.

Use essential oils

Inhaling the scent of essential oils (100% natural) can help clear your nasal passages and have a relaxing effect. We also recommend spreading them on your hands and taking deep breaths, or adding them to a diffuser or bath.

Recommended essential oils for stuffy nose

• peppermint
  
• menthol
  
• Tea tree
  

Peppermint and tea tree are also said to have antibacterial properties.

Drink hot soup

Like tea, hot soups can also help clear your nose with steam, and light soups are easy to digest, so you can even drink them before bed.

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Ineffective methods to relieve stuffy nose

There are many ways to relieve stuffy noses, but some of them may actually be ineffective or even counterproductive. Here are some commonly mentioned methods that you should avoid.

Drink alcohol

While many hot drinks are effective at clearing nasal congestion and relaxing you before bed, alcohol is an exception, as even small amounts can dilate blood vessels and make nasal congestion worse.

Also, drinking alcohol before bed is known to reduce the quality of your sleep, so it's best to avoid it.

Eating spicy food

Eating spicy foods containing capsaicin may temporarily make your nose runny and clear your sinuses, but this effect is temporary and can disrupt digestion, leading to heartburn and acid reflux, especially if eaten before bed.

Rather than eating spicy foods to relieve nasal congestion, you may be more comfortable trying other methods.

cold temperatures

Being in a cold environment can cause a runny nose, which is a reaction of the mucous membranes trying to block the cold air. In fact, breathing in cold air can dry out your nasal passages, making you more susceptible to viruses. If you already have a stuffy nose, the cold weather can make your sore throat and stuffiness worse.

It is more effective to keep the room moderately warm and humid.

Onion

You may have heard that placing an onion next to your pillow can help relieve stuffy noses. While it's true that cutting an onion can make you cry and clear your nose, this effect is only temporary and doesn't provide a permanent solution to stuffy noses.

Also, there is no scientific evidence that onion components have a direct effect on nasal congestion, so it is more realistic to try other effective methods.

CBD Products (Marijuana/Cannabis)

Cannabis-derived CBD products are often thought to be effective against colds and stuffy noses due to their relaxing effects and association with medical cannabis, but in reality, there is little scientific evidence to support this effect. In fact, smoking can put strain on the respiratory system, which can worsen coughs and stuffy noses. If you want to improve stuffy noses, it's more effective to try simple methods like humidifying your airway or drinking warm drinks.

There are several ways to relieve stuffy noses, but using the wrong method can make things worse. Choose the right method to get a good night's sleep.

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Recommended beds to prevent stuffy nose

The area up to about 30cm above the floor is known as the dust accumulation zone. To avoid being affected by pollen and house dust while sleeping, it is recommended to keep your bed high enough above the floor.

Here we will introduce some recommended beds from ZINUS.

Yelena Bed Frame (ZJ-MPSC-14)

The bed is 35.5cm high, so you can place a mattress and sleep higher than the dust and pollen accumulation zone.

Its storage capacity is 31.5cm under the bed, and its simple design makes it easy to coordinate with other rooms. It is made of durable steel and is available at an affordable price starting from ¥10,990.

• Price: ¥10,990-¥16,990
  
• Size: Single, semi-double, double
  
• Color: White, Black
  
  

ZINUS Daybed Bed Frame (ZJ-DB-39S)

The bed is 35.5cm high, so you can place a mattress and sleep higher than the dust and pollen accumulation zone.

The simple design creates a modern room coordination. With a storage capacity of 31.5 cm under the bed, it is recommended as a first bed for those living alone or starting a new life. Made of steel, it is also attractive for its durability.

• Price: ¥13,690
  
• Size: Single
  
• Color: White, Black
  

Shalini Bed Frame (ZJ-FDPB)

The bed is 36cm high, so you can place a mattress and sleep higher than the dust and pollen accumulation zone.

The upholstered bed frame creates a hotel-like room coordination, and the classic design headboard adds an elegant accent to the room.

• Price: ¥22,880 - ¥32,780
  
• Size: Single, semi-double, double
  
• Color: Light gray, beige, gray