Why Do I Wake Up with a Stuffy Nose?

Imagine this — you wake up, stretch, and take a deep breath, only to be greeted by the all-too-familiar sensation of a stuffy nose every morning. Sometimes, it might take hours of clearing your throat or coughing to get rid of the mucous. You try to shake it off, thinking it’s just a minor annoyance — but as the days go by, it starts to affect your mood and energy.

Various factors, including allergies and environmental influences, can lead to this phenomenon. In this article, we’ll examine these common factors and ways on how to prevent a stuffy nose in the morning.

Common Causes of Stuffy Nose in the Morning

Allergies are the main culprit for waking up with a stuffy nose. Still, they can result from other factors like dry air, sinus infection, common cold, nasal polyps, pregnancy, and your sleeping position.

Learn about these potential causes below:

Allergies

Allergies are the most common reason for morning congestion. This is because, when you sleep, allergens like dust mites, pet dander, or pollen may settle in your bedding and environment.

Exposure to allergens can lead to a reaction in which your nasal tissues swell and produce more mucus. When you lie down, gravity no longer helps drain mucus from your nasal passages as effectively as it does when you're upright. This allows mucus to accumulate in the throat, nasal passages and sinuses, leading to increased nasal congestion.

This combination of factors often results in more pronounced stuffiness upon waking up.

Dry air

When the air lacks sufficient moisture, it can cause the delicate tissues inside the nose to become irritated and inflamed. This irritation prompts the nasal passages to produce more mucus in an attempt to protect and moisturize themselves, which can lead to congestion and a blocked feeling.

As a result, when you wake up, your nose may feel stuffy due to the accumulation of this excess mucus. Research shows that those who already have inflamed or sensitive nasal tissues due to allergies are more reactive to environmental triggers like "cold-dry-air." This refers to air that is both low in temperature and humidity [*].

Sinusitis

A stuffy nose in the morning be associated with a sinusitis, a condition that inflames and swells the sinuses — air-filled spaces around the nasal passages. This inflammation triggers excess mucus production, which leads to congestion.

In addition to waking up congested, you might notice other sinusitis symptoms like facial pain or pressure, headache (particularly in the forehead), fatigue, and fever in some cases [*].

Cold or flu

When you have a common cold or flu, your body's immune response is to produce more mucus to clear the infection. This increased mucus can clog the drainage pathways in your nasal passages. As a result, mucus builds up overnight. This buildup makes congestion more noticeable when you wake up in the morning.

Watch out for other symptoms like runny nose (initially clear mucus that may thicken and turn yellow or green), a sore throat (which is often the first symptom), body aches, and mild fatigue.

Nasal polyps

Nasal polyps can contribute to a stuffy nose in the morning. These are soft, non-cancerous lumps that grow from the lining of the nasal passages or sinuses, usually resulting from chronic inflammation. They can obstruct airflow and block the drainage of mucus, which leads to nasal congestion upon waking.

This is especially true since the blockage can be more pronounced after a night of reduced drainage.

Pregnancy

According to the Office on Women's Health, nasal stuffiness can be a common symptom while pregnant due to hormonal and circulatory changes [*].

During pregnancy, the body produces more blood to support the fetus, which can cause the blood vessels in the nasal passages to expand and swell. Hormones like estrogen and progesterone also make the nasal tissues more sensitive.

As a result, pregnant women may experience a stuffy nose in the morning due to overnight congestion and mucus buildup, which can hinder proper drainage.

Sleep position

Certain sleeping positions can affect how mucus drains from the nasal passages. When you lie flat on your back, gravity can cause mucus to build up in the nasal passages and sinuses, leading to congestion.

Similarly, sleeping on your side can also impact drainage. If one side of your nose is already congested, lying on that side can worsen the blockage by allowing mucus to pool there. This poor drainage overnight often results in waking up with a stuffy nose.

Sleeping with your head elevated may help prevent this issue by encouraging better mucus flow.

Related: What's the Best Nasal Spray for Congestion?

How to Prevent Waking Up with a Stuffy Nose

Waking up with a stuffy nose can be uncomfortable, but there are several strategies you can use to breathe more easily in the morning:

• Keep your bedroom free from allergens. Allergies are the most common cause of morning congestion. Make sure to keep your bedroom free from allergens such as dust mites, pet dander, and mold. Regularly wash your bedding in hot water and consider using hypoallergenic pillows and mattress covers.
• Nasal irrigation. Using a saline nasal spray or performing nasal irrigation with a neti pot can help clear out mucus and allergens before bed.
• Steam inhalation. Inhaling steam can help loosen mucus and relieve nasal congestion. Before bed, fill a bowl with hot water, place a towel over your head to trap the steam, and breathe deeply for a few minutes.
• Stay hydrated. Drinking plenty of fluids throughout the day can help keep your mucus thin and less likely to cause morning congestion. The U.S. National Academies recommend that the average, healthy adult in a temperate climate consume about 15.5 cups (3.7 liters) of fluids daily for men and 11.5 cups (2.7 liters) for women [*].
• Adjust your sleeping position. Sleeping with your head elevated can prevent mucus from pooling in your nasal passages. Try using a wedge pillow to keep your head slightly raised, or elevate the head of your bed on bed-risers. This simple adjustment can be especially beneficial for individuals with allergies, sinusitis, or colds.
• Consider adding medications to your regimen. 2nd-generation oral antihistamines like cetirizine or loratadine can be useful if allergies are causing your congestion, though these will not directly address inflammation in the nose. For a more comprehensive approach, combination nasal sprays offer targeted relief by addressing multiple symptoms at once. Allermi nasal spray combines active ingredients to treat congestion, inflammation, and other allergy-related symptoms all at once.

If problems persist despite following these methods, seek advice from a healthcare professional for a more personalized treatment.

Related: How to Unstuff Your Nose Instantly

The Bottom Line

Waking up with a stuffy nose can happen for a lot of reasons, like allergies, sinus issues, dry air, or even the way you sleep. It can be a frustrating and uncomfortable way to begin your day. The good news is there are simple steps you can take right away to help ease that morning congestion.

If your stuffy nose doesn’t get better or if you notice other symptoms, it could be a sign of something more serious, and it’s a good idea to check with your doctor for advice and treatment.

References:

1. Wolkoff, P. (2018). The mystery of dry indoor air – An overview. Environment International, 121, 1058–1065. https://doi.org/10.1016/j.envint.2018.10.053
2. Sinus Infection (Sinusitis). (2024b, September 24). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/17701-sinusitis
3. Body changes and discomforts | Office on Women’s Health. (n.d.). https://www.womenshealth.gov/pregnancy/youre-pregnant-now-what/body-changes-and-discomforts
4. Water: How much should you drink every day? (2022c, October 12). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256