Nasal Congestion and Snoring: Why a Blocked Nose Makes You Snore (and How to Fix It)

Why Nasal Congestion Causes Snoring

If you only snore when your nose is stuffed up — during a cold, allergy season, or on dry winter nights — congestion is almost certainly the cause. And unlike throat-based snoring, which often needs medical intervention, congestion-related snoring is one of the most fixable types.

The connection is straightforward: when your nose is blocked, you breathe through your mouth. Mouth breathing changes the position of your jaw and tongue, narrows your airway, and creates the tissue vibration that produces snoring. Clear the congestion, and the snoring often stops.

This guide explains exactly why congestion triggers snoring, what makes it worse at night, and gives you a step-by-step bedtime routine to open your nasal passages before sleep.

The Mechanism: How Blocked Nasal Passages Lead to Snoring

Your nose is designed to be the primary airway during sleep. It filters, warms, and humidifies incoming air, and the relatively narrow nasal passages create just enough resistance to maintain steady, quiet breathing. When congestion blocks those passages, the entire system breaks down.

Here’s what happens in sequence:

1. Nasal passages swell shut. Inflammation from allergies, infection, or irritation causes the tissue lining your nose (the nasal mucosa) to swell. Mucus builds up. Airflow through the nose drops significantly or stops entirely.

2. You switch to mouth breathing. Your body needs air, so it takes the path of least resistance — your mouth. This happens automatically during sleep, often without you realising it.

3. Your airway narrows. When your mouth opens during sleep, your lower jaw drops back. Your tongue falls toward the back of your throat. The space behind your soft palate shrinks. All of this narrows the upper airway.

4. Tissue vibrates. Air pushing through this narrowed space causes the surrounding soft tissue — the soft palate, uvula, and throat walls — to vibrate. That vibration is snoring.

The Vicious Cycle Most People Don’t Know About

Here’s what makes congestion-related snoring particularly stubborn: snoring makes congestion worse.

A 2021 longitudinal population study published in Respiratory Medicine found that the relationship between nasal symptoms and snoring is bidirectional. Snoring creates turbulent airflow in the nasal passages, which irritates and inflames the nasal lining — producing more swelling and mucus. More congestion leads to more mouth breathing, which leads to more snoring, which leads to more nasal irritation.

This means a single night of congestion-triggered snoring can set off a cycle that persists even after the original cause (a cold, an allergen) is gone. Breaking the cycle requires actively clearing your nose, not just waiting for the congestion to resolve on its own.

What the Research Says

The strongest evidence for the congestion-snoring link comes from the Wisconsin Sleep Cohort Study, published in JAMA Internal Medicine (2001). Researchers followed 4,916 men and women over five years and found:

• People with severe chronic nasal congestion were 3 times more likely to be habitual snorers than those without congestion.
• Those who reported congestion at both the start and end of the five-year study were 4.9 times more likely to snore habitually.
• The association held even after controlling for age, sex, body weight, and smoking — and even in people without sleep apnea.

In other words, nasal congestion is an independent, significant risk factor for snoring. It’s not just a minor contributor — for many people, it’s the primary cause.

Common Causes of Nighttime Nasal Congestion

Congestion that’s manageable during the day often gets significantly worse at night. Understanding why helps you target the right remedy.

Allergies (Dust Mites, Pet Dander, Pollen)

Allergic rhinitis is the most common cause of chronic nighttime congestion. Dust mites thrive in mattresses, pillows, and bedding — the exact place you spend 7-8 hours with your face pressed into. Pet dander accumulates on bedroom furniture and carpets. Pollen tracked in on clothing and hair settles on bedding.

If your congestion and snoring are worst during specific seasons or in your bedroom specifically, allergies are the likely culprit.

Chronic Sinusitis

Ongoing inflammation of the sinuses produces persistent congestion that doesn’t respond to standard cold remedies. If your nose has been blocked more days than not over the past three months, and you also experience facial pressure, reduced sense of smell, or post-nasal drip, chronic sinusitis may be the underlying issue. This needs medical evaluation.

Deviated Septum

The septum is the wall of cartilage dividing your two nasal passages. If it’s significantly off-centre, one side of your nose is permanently narrower than the other. During the day, you may compensate without noticing. At night, when the nasal tissue naturally swells slightly (due to changes in blood flow when lying down), that already-narrow side can close off entirely. For more on this, read our guide to deviated septum and sleep.

Dry Air

Low humidity dries out the nasal mucosa, causing it to produce more mucus as compensation. This is especially common in winter when central heating strips moisture from indoor air, and in air-conditioned bedrooms during summer. The result is congestion that appears only at night and in the bedroom.

Gravity — Why Congestion Gets Worse Lying Down

During the day, gravity helps drain mucus from your sinuses downward. When you lie flat, that drainage stops. Blood also pools more in the head and nasal tissue when you’re horizontal, causing additional swelling. This is why many people feel fine during the day but become congested the moment they get into bed — and why the congestion feels worst in the first 15-20 minutes of lying down.

How to Clear Your Nose Before Bed: A Nighttime Anti-Snoring Routine

Individual remedies help, but they work significantly better when combined in the right order. Here’s a timed routine that clears your nasal passages and keeps them open through the night.

Step 1: Saline Nasal Rinse — 30 Minutes Before Bed

A saline rinse physically flushes out mucus, allergens, and irritants from your nasal passages. It’s the most effective first step because it removes the material causing the congestion, rather than just reducing the symptoms.

How to do it:

• Use a neti pot, squeeze bottle, or sinus rinse kit with a pre-mixed saline packet or a solution of 1/4 teaspoon non-iodised salt in 8 ounces of distilled or previously boiled water.
• Lean over a sink, tilt your head slightly, and gently flush each nostril.
• Let the solution drain completely and blow your nose gently afterward.

Do this 30 minutes before bed rather than immediately before — this gives your nasal passages time to settle and any residual water to drain. If you get into bed right after rinsing, leftover fluid can cause a different kind of discomfort.

For a detailed walkthrough, see our neti pot benefits and best practices guide. For snoring-specific rinsing techniques and timing, see our nasal rinse for snoring guide.

Step 2: Steam Inhalation — 15 Minutes Before Bed

Steam loosens any remaining mucus and reduces nasal tissue swelling through warm moisture. It complements the saline rinse by addressing the inflammation that flushing alone doesn’t fully resolve.

How to do it:

• Boil water and pour it into a large bowl.
• Drape a towel over your head and the bowl, creating a tent.
• Breathe in the steam through your nose for 5-10 minutes.
• Optional: add 2-3 drops of eucalyptus or peppermint essential oil for additional decongestant effect.

Alternatively, a hot shower with the bathroom door closed achieves a similar effect and is easier for a nightly routine.

Step 3: Apply a Nasal Strip — At Bedtime

After clearing the mucus (rinse) and reducing the swelling (steam), a nasal strip keeps your passages physically open while you sleep. The strip prevents your nostrils from narrowing as the steam’s effect fades during the night.

Apply the strip across the bridge of your nose, just above where the bone meets the cartilage. Press firmly for 10-15 seconds. Make sure your skin is clean and dry — oil or moisture from the steam will prevent the adhesive from gripping.

Not sure which strip to use? Our guide to the best nasal strips for snoring compares five options and helps you pick the right one for your situation.

Step 4: Set Up Your Sleep Environment

The final step is making sure your bedroom supports nasal breathing through the night, not just at bedtime.

Run a humidifier. Aim for 40-60% humidity. Dry air is one of the most common — and most overlooked — causes of nighttime congestion. A cool-mist humidifier in the bedroom prevents your nasal passages from drying out and compensating with excess mucus. Clean the humidifier regularly to avoid mould growth.

Elevate your head. Use an extra pillow or a wedge pillow to raise your head 10-15 centimetres above your body. This uses gravity to promote sinus drainage and reduces blood pooling in nasal tissue. Don’t just stack pillows under your head — this can kink your neck and worsen snoring. Elevate from the upper back.

Sleep on your side. Back sleeping allows gravity to pull your tongue and soft palate backward, narrowing the airway and compounding the effect of congestion. Side sleeping keeps the airway more open. Our guide to the best sleeping position for a stuffy nose covers positioning techniques in detail, and our sleeping position guide for snoring explains how to stay on your side all night.

Keep the bedroom allergen-free. If allergies are driving your congestion: wash bedding weekly in hot water, use dust-mite-proof covers on pillows and mattresses, keep pets out of the bedroom, and vacuum carpets regularly. An air purifier with a HEPA filter can capture airborne allergens while you sleep.

Best Products for Congestion-Related Snoring

The nighttime routine above works with minimal equipment, but the right products make each step easier and more effective.

Nasal Strips

External adhesive strips that lift your nostrils open from the outside. Best for mild to moderate congestion and the easiest product to start with. Breathe Right Extra Strength is the most reliable option; InstaClear is the best budget alternative. See our full nasal strip comparison for detailed reviews.

Saline Rinse Systems

A squeeze bottle (like NeilMed Sinus Rinse) is easier for beginners than a traditional neti pot. Both work equally well — the key is using distilled or previously boiled water and the correct salt concentration. Pre-mixed saline packets remove the guesswork. Our neti pot guide covers the full range of options.

Nasal Corticosteroid Sprays

Over-the-counter sprays like fluticasone (Flonase) and triamcinolone (Nasacort) reduce nasal inflammation over time. Unlike decongestant sprays, these are safe for daily use and are most effective when used consistently for several weeks. They’re the best option for chronic allergy-driven congestion. Spray once in each nostril before your saline rinse for maximum benefit. For a full breakdown of spray types and which one to choose, see our nasal spray for snoring guide.

Humidifiers

A cool-mist humidifier in the bedroom counteracts the drying effect of central heating and air conditioning. Look for one with a built-in hygrometer so you can maintain 40-60% humidity without over-humidifying (which promotes mould). Clean the tank and replace filters according to the manufacturer’s schedule. Our humidifier for snoring guide reviews four top models and explains optimal placement.

Hypoallergenic Bedding

Dust-mite-proof pillow and mattress encasements create a physical barrier between you and one of the most common bedroom allergens. These are a one-time purchase that can significantly reduce nighttime congestion if dust mites are a trigger. Look for encasements with a pore size of 6 microns or smaller.

Medications: What’s Safe for Nightly Use (and What Isn’t)

Not all congestion medications are created equal when it comes to long-term snoring management. Some are safe every night. Others will make things worse.

Safe for Regular Use

Saline nasal sprays. Saltwater mist that moisturises nasal passages without any active drug. Completely safe for daily use, including long-term. Use as often as needed throughout the day and before bed.

Nasal corticosteroid sprays (Flonase, Nasacort, Rhinocort). Reduce inflammation at the source. Safe for daily use over weeks and months when used as directed. Take 1-2 weeks of consistent use to reach full effectiveness — don’t expect results on night one.

Antihistamines for allergy-driven congestion. Non-drowsy options like cetirizine (Zyrtec) or loratadine (Claritin) taken daily can prevent allergy-triggered congestion before it starts. If your congestion is seasonal, start antihistamines before the season begins for best results.

Use With Caution

Decongestant nasal sprays (oxymetazoline / Afrin, xylometazoline). These are powerful and provide near-instant relief — which is exactly why they’re dangerous for regular use. After 3 consecutive days, decongestant sprays cause rebound congestion (rhinitis medicamentosa): the nasal tissue becomes dependent on the spray and swells up worse than before when you stop. This creates a cycle of increasing use and worsening congestion.

Use decongestant sprays for a maximum of 3 days during acute illness (a bad cold, a sinus infection). Never use them as a nightly snoring remedy. If you need nightly relief, switch to a corticosteroid spray — it takes longer to work but is safe long-term.

Oral decongestants (pseudoephedrine / Sudafed). Effective for short-term relief but can raise blood pressure, cause insomnia, and interact with other medications. Not suitable as a nightly routine.

When Congestion Isn’t the Real Problem

If you’ve followed the routine above consistently for two weeks and your snoring hasn’t improved, congestion may not be the primary cause — or there may be something else going on alongside it. For help identifying all the possible causes, see our guide on why people snore loudly.

Your congestion clears but you still snore. This suggests the snoring is throat-based, not nasal. Causes include excess weight around the neck, enlarged tonsils, a long uvula, or tongue-base collapse. These don’t respond to nasal treatments.

Your snoring is extremely loud and involves pauses. If your bed partner notices you stop breathing for seconds at a time, followed by gasping or choking, this is a red flag for obstructive sleep apnea. Sleep apnea requires medical diagnosis (typically a sleep study) and treatment — usually CPAP therapy. Nasal congestion management can complement CPAP treatment (see our guide to CPAP and nasal congestion) but cannot replace it.

You snore regardless of congestion level. If your snoring is just as bad on clear-nose nights as on congested nights, the cause lies elsewhere. Consider factors like sleep position (back sleeping), alcohol consumption before bed, or structural issues in the throat.

You’ve been using decongestant spray for more than a week. If you’ve been relying on Afrin or a similar spray nightly, you may have developed rebound congestion. The spray itself is now causing the blockage. Stop the spray (your doctor can help manage the withdrawal period) and switch to a corticosteroid spray.

In any of these cases, the next step is a conversation with your doctor or an ENT specialist. A physical examination of your nose and throat, possibly combined with a sleep study, will identify the specific cause and the most effective treatment.

FAQs

Why do I only snore when I’m congested?

Because your snoring is nasal in origin. When your nose is clear, air flows quietly through the nasal passages and you breathe through your nose during sleep. When congestion blocks that airflow, you switch to mouth breathing, which narrows the throat and causes tissue vibration. This is actually good news — it means your snoring has a clear, treatable cause. Address the congestion and the snoring resolves.

Can allergies cause snoring every night?

Yes. If you’re allergic to something in your bedroom — dust mites, pet dander, mould — you’re exposed to the allergen for 7-8 hours every night. This produces chronic nasal congestion that triggers nightly snoring. The fix is a combination of allergen reduction (hypoallergenic bedding, air purifier, keeping pets out) and medication (daily antihistamine and/or nasal corticosteroid spray). Treating the allergy treats the snoring.

Is it safe to use decongestant spray every night for snoring?

No. Decongestant sprays like oxymetazoline (Afrin) cause rebound congestion after just 3 days of consecutive use. Your nasal tissue becomes dependent on the spray and swells up worse when you stop. For nightly use, switch to a nasal corticosteroid spray (Flonase, Nasacort) which is safe long-term, or use a saline spray combined with nasal strips.

Will a humidifier stop my snoring?

A humidifier alone probably won’t eliminate snoring, but it can meaningfully reduce it if dry air is contributing to your congestion. Dry air irritates and swells the nasal lining, increasing congestion. Maintaining 40-60% bedroom humidity keeps nasal passages moist. A humidifier works best as part of the full bedtime routine — saline rinse, steam, nasal strip, and humidifier together.

Should I use nasal strips or nasal spray for snoring?

They do different things and work well together. Nasal spray (corticosteroid type) reduces the internal swelling causing the congestion. Nasal strips physically hold the nostrils open from the outside. Using both is more effective than either alone: the spray reduces swelling internally while the strip prevents the nostrils from narrowing. For strip recommendations, see our nasal strip comparison guide.

Does sleeping with your mouth closed stop congestion snoring?

Not by itself. If your nose is blocked, keeping your mouth closed (with mouth tape, for example) forces air through an obstructed nasal airway — which can actually make snoring louder or cause breathing difficulty. You need to clear the congestion first, then consider mouth taping as an additional step to prevent mouth breathing once your nose is open.