A deviated septum (DS) is a common structural condition where the thin wall of bone and cartilage separating your two nasal passages is misaligned or crooked. This displacement restricts airflow through one or both nostrils, making it difficult to breathe properly, especially when lying down. For many, this leads to chronic snoring, persistent mouth breathing, and a disruption of restful, high-quality sleep. Fortunately, a range of practical strategies, from positional changes to medical interventions, can significantly manage these symptoms and improve nighttime breathing.
Optimizing Sleep Position for Better Airflow
Adjusting your sleep position is an immediate and effective way to manage restricted nasal airflow caused by a deviated septum. Sleeping on your side is generally preferable to sleeping on your back, as side sleeping reduces the gravitational pressure that can further collapse the nasal passages. If you know which nostril is more obstructed, try sleeping on the opposite side, allowing gravity to pull the tissues away from the narrower passage and potentially open the airway.
Elevating your head and upper body uses gravity to promote drainage and reduce nasal swelling. Using a foam wedge pillow or stacking regular pillows to raise your head approximately six to eight inches can help prevent blood and fluid from pooling in the nasal tissues overnight. This elevated position helps maintain a more open airway, reducing congestion and postnasal drip that worsen sleep quality.
Non-Invasive Aids and Over-the-Counter Relief
Several non-prescription products provide mechanical or medicinal relief for a deviated septum. External nasal strips, like those placed across the bridge of the nose, contain flexible bands that pull the sides of the nose outward. This mechanism physically widens the nasal passage, immediately increasing airflow and reducing the effort required to breathe.
Internal nasal dilators, small cones or stents inserted into the nostrils, work by gently pushing the nasal valve open. These devices mechanically bypass the obstruction caused by the deviated septum without requiring adhesive. Many people find that combining a mechanical aid with a saline rinse before bed further enhances breathing comfort.
Pre-bedtime nasal irrigation using a saline solution helps clear out accumulated mucus and irritants, effectively minimizing nighttime congestion. However, caution is necessary when considering medicated decongestant sprays, which should only be used temporarily. Overuse of these sprays can lead to rebound congestion, a condition where the nasal lining swells severely once the medication wears off, making the original breathing problem worse.
Environmental Adjustments for Nasal Comfort
Optimizing your bedroom environment supports managing nasal discomfort. Maintaining a slightly cooler bedroom temperature helps reduce the inflammation of nasal tissues accompanying a deviated septum. Using a cool-mist humidifier, especially during dry winter months, prevents the nasal lining from drying out and becoming irritated.
Dryness can cause the delicate membranes inside the nose to swell, which exacerbates the obstruction from the septal deviation. If your symptoms are worsened by allergies, minimizing allergens in the sleep space is also important. Regularly washing bedding in hot water and using allergen-proof covers can reduce exposure to dust mites, which otherwise contribute to nasal inflammation and congestion.
Seeking Professional Treatment and Surgical Options
While home strategies provide relief, professional consultation is necessary if you experience chronic sinus infections, severe difficulty breathing, or signs of sleep apnea. These persistent issues suggest the structural misalignment is too severe for non-invasive methods to resolve. A healthcare provider can properly diagnose the extent of the deviation and recommend the most appropriate course of action.
For definitive correction, the standard surgical procedure is a septoplasty, designed to straighten the nasal septum and restore proper airflow. During the procedure, a surgeon works through the inside of the nose, reshaping the crooked cartilage and bone before repositioning the septum. Septoplasty is typically an outpatient procedure, with initial recovery involving a few days of downtime and a week or two until most swelling subsides.
The goal of septoplasty is to structurally alleviate the nasal blockage, leading to improved breathing, reduced snoring, and better quality sleep. While the initial recovery period requires sleeping with the head elevated, the long-term result is a permanent correction of the anatomical issue. Maximum improvement in airflow can continue for several months following the operation.