Elevate your head while sleeping to reduce overnight congestion

What to Do

Sleep with your head elevated 15-30 degrees using an extra pillow or a wedge pillow. This prevents mucus from pooling in the sinuses overnight.

Why It Works

Gravity helps sinus drainage when the head is elevated. Lying flat allows mucus to accumulate, worsening congestion and postnasal drip. Elevation also reduces blood pooling in nasal tissue that causes overnight stuffiness.

Tips

• A foam wedge pillow provides more consistent elevation than stacking regular pillows
• Combine with running a HEPA purifier in the bedroom for maximum nighttime relief
• Sleeping on your side (rather than your back) also helps drainage