When winter rolls in, so does the stuffy nose, restless nights, and that annoying feeling of not being able to breathe properly. A blocked nose is often caused by cold weather, dry indoor air, or seasonal allergies, and while steam inhalation and nasal sprays help, your bedtime diet can also make a big difference.
Here are five simple, science-backed things you can consume before going to bed to keep your nasal passages clear and enjoy uninterrupted sleep this winter.
1. Why Warm Turmeric Milk Before Bed Can Stop Nasal Congestion in Winter
Turmeric milk, or haldi doodh, is more than just an age-old remedy, it’s a natural decongestant. Turmeric contains curcumin, a powerful anti-inflammatory compound that helps reduce swelling in the nasal passages and fights off cold-causing infections.
Having a glass of warm turmeric milk 30 minutes before bed helps soothe your throat, boost immunity, and prevent your nose from getting blocked overnight. Add a pinch of black pepper to increase curcumin absorption and a drizzle of honey if you prefer a sweeter taste.
Bonus Tip: Use full-fat milk if possible, the warmth and fat content can help coat the throat and ease irritation.
2. How Ginger and Honey Tea Clears a Blocked Nose Before Sleep
A warm cup of ginger and honey tea can do wonders for your sinuses. Ginger acts as a natural anti-inflammatory and antimicrobial agent, helping clear mucus buildup. Honey, on the other hand, coats your throat and reduces postnasal drip.
Drinking this tea before bedtime not only clears congestion but also promotes better sleep by calming your body and easing breathing.
How to make it: Boil a few slices of fresh ginger in water for 5–7 minutes. Let it cool slightly, then add a teaspoon of honey. Avoid adding honey while the tea is still boiling hot, as heat can destroy its medicinal properties.
3. Why Steam-Friendly Soups Help You Sleep Without a Stuffy Nose
Soups made with ingredients like garlic, pepper, and vegetables are perfect bedtime options when you’re feeling congested. The steam from the soup helps open up blocked nasal passages, while the warm liquid prevents dehydration and soothes your throat.
Garlic, in particular, contains allicin, a compound known for its antiviral and antibacterial properties. This helps your body fight infections that may cause nasal blockage.
Try clear vegetable soup or light chicken broth, avoid creamy soups at night as they may worsen mucus production for some people.
4. The Science Behind Tulsi (Holy Basil) Tea and Its Role in Preventing Winter Blocked Noses
Tulsi, or holy basil, is one of Ayurveda’s most trusted herbs for respiratory relief. It helps reduce inflammation in the airways, boosts immunity, and acts as a natural expectorant, helping your body expel mucus easily.
Drinking tulsi tea before bedtime helps calm your system, reduces stress, and keeps the nasal tract clear throughout the night.
Pro tip: Add a small piece of crushed ginger and a pinch of black pepper for a stronger effect against congestion.
5. How Warm Water with Honey and Lemon Keeps You Congestion-Free Overnight
Warm water with honey and lemon is a simple but effective winter drink that supports your respiratory system. Lemon provides vitamin C to boost your immunity, while honey offers antimicrobial benefits and soothes irritation.
Drinking it before sleeping helps flush out toxins, thin mucus, and keep your nasal passages moist, preventing dryness that often leads to congestion.
Tip: Use lukewarm water, not hot, as high temperatures can destroy vitamin C in lemon juice.
Don’t Let a Stuffy Nose Ruin Your Winter Nights
Blocked noses are common in winter, but with small bedtime habits, like sipping warm drinks, keeping your body hydrated, and maintaining room humidity, you can sleep peacefully and wake up refreshed.
Pair these remedies with good sleep hygiene: avoid heavy dinners, keep your room warm but not dry, and elevate your head slightly while sleeping. Your breathing, and your sleep, will thank you.
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Here are five simple, science-backed things you can consume before going to bed to keep your nasal passages clear and enjoy uninterrupted sleep this winter.
1. Why Warm Turmeric Milk Before Bed Can Stop Nasal Congestion in Winter
Turmeric milk, or haldi doodh, is more than just an age-old remedy, it’s a natural decongestant. Turmeric contains curcumin, a powerful anti-inflammatory compound that helps reduce swelling in the nasal passages and fights off cold-causing infections.
Having a glass of warm turmeric milk 30 minutes before bed helps soothe your throat, boost immunity, and prevent your nose from getting blocked overnight. Add a pinch of black pepper to increase curcumin absorption and a drizzle of honey if you prefer a sweeter taste.
Bonus Tip: Use full-fat milk if possible, the warmth and fat content can help coat the throat and ease irritation.
2. How Ginger and Honey Tea Clears a Blocked Nose Before Sleep
A warm cup of ginger and honey tea can do wonders for your sinuses. Ginger acts as a natural anti-inflammatory and antimicrobial agent, helping clear mucus buildup. Honey, on the other hand, coats your throat and reduces postnasal drip.
Drinking this tea before bedtime not only clears congestion but also promotes better sleep by calming your body and easing breathing.
How to make it: Boil a few slices of fresh ginger in water for 5–7 minutes. Let it cool slightly, then add a teaspoon of honey. Avoid adding honey while the tea is still boiling hot, as heat can destroy its medicinal properties.
3. Why Steam-Friendly Soups Help You Sleep Without a Stuffy Nose
Soups made with ingredients like garlic, pepper, and vegetables are perfect bedtime options when you’re feeling congested. The steam from the soup helps open up blocked nasal passages, while the warm liquid prevents dehydration and soothes your throat.
Garlic, in particular, contains allicin, a compound known for its antiviral and antibacterial properties. This helps your body fight infections that may cause nasal blockage.
Try clear vegetable soup or light chicken broth, avoid creamy soups at night as they may worsen mucus production for some people.
4. The Science Behind Tulsi (Holy Basil) Tea and Its Role in Preventing Winter Blocked Noses
Tulsi, or holy basil, is one of Ayurveda’s most trusted herbs for respiratory relief. It helps reduce inflammation in the airways, boosts immunity, and acts as a natural expectorant, helping your body expel mucus easily.
Drinking tulsi tea before bedtime helps calm your system, reduces stress, and keeps the nasal tract clear throughout the night.
Pro tip: Add a small piece of crushed ginger and a pinch of black pepper for a stronger effect against congestion.
5. How Warm Water with Honey and Lemon Keeps You Congestion-Free Overnight
Warm water with honey and lemon is a simple but effective winter drink that supports your respiratory system. Lemon provides vitamin C to boost your immunity, while honey offers antimicrobial benefits and soothes irritation.
Drinking it before sleeping helps flush out toxins, thin mucus, and keep your nasal passages moist, preventing dryness that often leads to congestion.
Tip: Use lukewarm water, not hot, as high temperatures can destroy vitamin C in lemon juice.
Don’t Let a Stuffy Nose Ruin Your Winter Nights
Blocked noses are common in winter, but with small bedtime habits, like sipping warm drinks, keeping your body hydrated, and maintaining room humidity, you can sleep peacefully and wake up refreshed.
Pair these remedies with good sleep hygiene: avoid heavy dinners, keep your room warm but not dry, and elevate your head slightly while sleeping. Your breathing, and your sleep, will thank you.
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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