The change from summer to autumn is a time when many people unknowingly suffer from breathing problems. The cool nights, lower humidity, and changing temperatures can cause your nose to become quickly blocked. This not only affects your breathing during the day but especially your sleep at night. In this blog, we explain why this happens, what consequences it can have, and how you can breathe more easily and sleep better with simple self-care solutions, such as nose strips against snoring and nasal rinses.
Why is the change from summer to autumn such a difficult period for your breathing?
Autumn is a time of change, and you notice this not only in nature. Your body also has to adjust. During summer, the air is often more humid and warmer, so your airways dry out less quickly. As soon as autumn begins, the temperature drops and the air often becomes drier, especially indoors due to heating.
This drier air causes the nasal lining to dry out and can become irritated. The nasal lining is important because it moistens the air and blocks dust particles and bacteria. If it becomes dry or irritated, it reacts with swelling and more mucus production, which leads to a blocked nose.
Moreover, the change in temperature plays a role. When you go from a warm indoor space to the cold outdoor air, your nose and airways can become inflamed or irritated more quickly. This causes complaints such as a runny nose, a blocked nose, but also reduced airflow, making it harder to breathe while sleeping.
What are the consequences of a blocked nose for your sleep?
A blocked nose has more impact than you think. When your nose is blocked, you often breathe through your mouth, which leads to a dry throat and less fresh air in your lungs. This can greatly reduce your sleep quality. In addition, poor breathing causes restless sleep, making you wake up more often or sleep less deeply.
Another common complaint is snoring. Because of a blocked nose, you have to put more effort into breathing, causing the soft tissues in your throat to vibrate. This sound can not only be disturbing for your partner but is also a sign that your breathing is not optimal.
Poor sleep has consequences for your energy, concentration, and overall health. Especially during the transition period when your immune system often has to work extra hard (think of flu season), it is important that your body recovers well during sleep.
How do you recognize breathing problems and poor sleep due to a blocked nose?
- Difficulty breathing through the nose, especially at night.
- Waking up often without a clear reason.
- Snoring or breathing pauses during sleep.
- Dry mouth or throat upon waking.
- Tiredness and concentration problems during the day.
- Headache or a slight feeling of tightness upon getting up.
If you recognize these complaints, it is wise to do something about your breathing and sleep environment.
Practical tips to keep your nose clear and sleep better in autumn
1. Keep the indoor humidity at the right level
In autumn and winter, the air inside is often very dry due to heating. This dries out your nasal linings and makes them more susceptible to irritation and inflammation.
Solution:
- Use a humidifier to keep the humidity around 40-60%.
- For example, place a bowl of water on the heater.
- Ventilate regularly to prevent mould and allergens.
2. Ensure good nasal cleaning
A blocked nose often arises because the lining becomes irritated and produces more mucus. This mucus can remain in your nasal passages and cause a blocked nose.
Solution:
Use a nasal rinse daily to flush your nose. This gently and effectively cleans your nasal passages and removes irritations and allergens. It helps keep the nose clear and opens the airways.
3. Pay attention to your sleep environment
A clean, dust-free bedroom reduces allergens and dust that can irritate your nose.
Solution:
- Wash your bedding regularly at at least 60 degrees Celsius.
- Use anti-allergy pillowcases.
- Keep pets out of the bedroom if you are sensitive to them.
4. Use anti-snore patches
Snoring due to a blocked nose can be relieved with anti-snore nose strips. These nose patches widen the nostrils and improve breathing.
Solution: Apply a nose strip before sleeping. This reduces pressure in your nose and can lessen snoring and breathing problems. It is a simple and non-invasive solution.
The role of healthy habits in better sleep
- Go to bed and get up at regular times.
- Limit screen use before sleeping.
- Ensure enough relaxation and fresh air during the day.
- Avoid heavy meals and caffeine late in the day.
Products that can help with a clear nose and better sleep
There are various products that can support you during the change from summer to autumn:
- Nasal rinses for cleaning and moistening your nose, ideal for a blocked or dry nose.
- Anti-snore nose strips that open the nasal passages and improve your breathing.
- Humidifiers to keep the indoor air at the right moisture level.
- Warming blankets that contribute to relaxation and better sleep comfort, especially in the cooler months.
In conclusion
The change from summer to autumn can quietly affect your breathing and sleep. Dry air, temperature changes, and irritations cause your nose to become blocked more quickly, resulting in poorer sleep and more snoring. Fortunately, with simple self-care measures, such as using a nasal rinse, humidifier, and anti-snore nose strips, you can improve your breathing and sleep more peacefully.
Take good care of your nose and sleep environment, and you will face autumn fresh and full of energy. At Comformidable, you will find handy and effective products that can help you with this, without fuss but with results.