Over 200 viruses can result in the common cold, complete with congestion, runny nose and coughing, according to the Centers for Disease Control and Prevention. That means that you are bound to suffer from at least one or two colds each year. Each time you catch a cold, you are most likely miserable, and the congestion makes it hard to breathe, especially while sleeping. If you don’t want to resort to over-the-counter medications to clear out your nasal passages, try safe home remedies for congestion that can help you breathe easier.
Irrigation
Nasal irrigation with the help of a device known as a “neti pot” can help loosen mucus so that you can blow it out and breathe easier. A neti pot looks like a small teapot. It is filled with warm saltwater and inserted in one nostril. The water is then poured through the nostril and expelled through the other nostril. You can then blow your nose to get rid of the loosened mucus. Neti pots are sold online and at drugstores nationwide.
Steam
The power of steam loosens mucus and opens airways so you can catch your breath. Anne L. Davis, M.D., associate professor of clinical medicine in the Division of Pulmonary and Critical Care Medicine at New York University Medical Center recommends turning your shower on as hot it will go, closing the bathroom door and breathing in the steam as deeply as possible. You could also invest in a home humidifier that will keep the air in your bedroom moist overnight so that you can stay clear.
Sleep Position
Something as simple as the way you sleep could be affecting your level of congestion. You likely sleep flat on your back or on your side, which allows mucus to pool in your nasal passages and sinuses, resulting in a poor night’s sleep. Roll up a towel and place it under the top of your mattress, or prop your head up with pillows so that you’re sleeping in an inclined position. You’ll find that while it may be uncomfortable at first, your cleared congestion will give you a good night’s sleep.
Fluids
Mom’s chicken soup made you feel better when you were young and had a cold, but the U.S. National Library of Medicine’s MedlinePlus website confirms the validity of her healing broth. Fluids can help keep mucus thin and easy to expel, which is why stocking up on clear soup broth, hot tea, sports drinks and water can help you get rid of some of the mucus and pressure that is leaving you feeling congested.
