Posted on by Amber Merton

woman sleeping with post nasal drip

Have you ever had a cold so badly it just won’t go away? Between the coughing, sneezing and post nasal drip, all you want to do is go to bed. However, when you finally hit your comfortable and cozy organic latex mattress for the first time, you realize your symptoms are even worse than they were during the day.

Postnasal drip can be one of the most uncomfortable and annoying nuisances at night, and sometimes it feels like there’s no hope. On top of the sore throat that goes along with it, sometimes you feel like you just can’t breathe throughout the night.

Postnasal drip can be a frustrating and uncomfortable condition that can interfere with your sleep. However, with the right sleeping posture, and some simple remedies, you can ease your symptoms, and get a better night’s rest. In this article, we will discuss some of the best sleeping postures to use when you’re experiencing postnasal drip, as well as some things you can do to alleviate the condition generally.

What is Postnasal Drip?

Postnasal drip is a condition that occurs when excess mucus builds up in the back of the throat and nasal passages. This can be caused by a variety of factors, including allergies, infections, and environmental irritants.

Symptoms of postnasal drip can include:

  • A feeling of mucus in the back of the throat
  • Difficulty breathing through the nose
  • Sore throat
  • Coughing
  • Headache
  • Bad breath
  • Fatigue

There are some ways to fight back against postnasal drip, and a lot of them have to do with your sleeping posture. Let’s discuss some of the best sleeping postures to use when you’re experiencing postnasal drip.

How to Deal with Post Nasal Drip During Sleep

Prop up the Bed

  • One of the most useful ways to fight against postnasal drip is propping up the head of your bed to get the best sleep with postnasal drip. Try using books or large bricks under the bottom of the headboard. Once the headboard is propped up, sleep on your back. Side and stomach sleeping will compromise your neck. If postnasal drip is a recurring issue, check into purchasing an adjustable bed that allows you to elevate your head and/or feet.

Prop up Your Head

  • If you cannot easily prop up your headboard, use multiple pillows behind your head. Using two or three will help mucus drain down the throat when you sleep on your back. According to Rtmagazine, elevating your head can alleviate sinus issues, as lying completely flat creates larger blood vessels in the nose and stimulates mouth breathing.

When selecting pillows, find ones that are hypoallergenic, because an allergic reaction can worsen postnasal drip.

Stomach Sleeping

  • If you must sleep on your stomach, put a pillow under your abdomen rather than beneath your head, which will keep your neck in better alignment. Cervical issues, such as a herniated disk, can cause or intensify postnasal drip. Putting a pillow under your abdomen also keeps the body from being flat and promoting nasal inflammation. If it is difficult to sleep with no head pillow, find a cervical or donut pillow for stomach sleepers.

Pick a Side

  • If you’re a side sleeper, picking and staying on one side at night can actually help clear postnasal drip. While it can be challenging to stick to the same side until you fall asleep, it can really help clear it up!

Other Tips for Relieving Postnasal Drip

In addition to adjusting your sleeping posture, there are other things you can do to relieve postnasal drip symptoms:

  1. Take a Hot Shower or Use a Humidifier

Another great way to soothe postnasal drip and improve your sleep is to take a hot shower or use a humidifier in your bedroom. The steam from a hot shower or humidifier can help moisturize your nasal passages and ease congestion, making it easier to breathe at night. This can help reduce coughing and promote better sleep.

When using a humidifier, be sure to clean it regularly to prevent the growth of bacteria and mold. You can also add essential oils like eucalyptus or peppermint to the humidifier for added benefits.

  1. Stay Hydrated

Staying hydrated is important for overall health, but it can also help ease postnasal drip symptoms. Drinking plenty of water and other fluids can help thin out mucus and prevent it from building up in your throat. This can reduce coughing and make it easier to breathe at night.

Avoid dehydrating beverages like alcohol and caffeine, as they can worsen postnasal drip symptoms. Instead, opt for water, herbal tea, or decaffeinated beverages.

  1. Using Nasal Sprays or Saline Rinses

Nasal sprays and saline rinses can also be helpful in relieving postnasal drip symptoms. These work by flushing out the excess mucus and soothing inflamed nasal passages. You can easily make a saline rinse at home by mixing salt and warm water, or you can purchase a pre-made saline rinse at your local drugstore.

When using a nasal spray or rinse, it is important to follow the instructions carefully and use it as directed. Overuse of nasal sprays can lead to rebound congestion, making your postnasal drip symptoms worse in the long run.

  1. Try Over-the-Counter Medications

If your postnasal drip is severe and interfering with your sleep, over-the-counter medications may be an option. Antihistamines and decongestants can help relieve congestion and reduce postnasal drip symptoms. However, it is important to talk to your doctor or pharmacist before taking any new medications, as they can interact with other medications or have side effects.


Postnasal drip can be a frustrating and uncomfortable condition, especially when it interferes with your sleep. However, with the right sleeping posture and some simple remedies, you can ease your symptoms and get a better night’s rest.

Try propping up the head of your bed, using multiple pillows, or sleeping on your side to improve your breathing, and reduce coughing. Additionally, taking a hot shower or using a humidifier, staying hydrated, using nasal sprays or saline rinses, and trying over-the-counter medications can also help relieve postnasal drip symptoms.

With these tips, you can finally get the good night’s sleep you deserve, even with postnasal drip! Don't miss our 4th of July Mattress Sale going on right now!

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