Do you find yourself breathing out of one open nostril when you lay your head to rest at night? If you could only get that one nostril clear, right? You wouldn’t hear that nostril whistle when you inhale or exhale! Although seasonal allergies affect a lot of people, there are many natural ways to assist with better, easier breathing. One of the easiest ways to do that is by inhaling the essential oil aromas from this DIY sinus relief candle. 

Candles make great holiday gifts, just in case anyone is trying to keep their budget down for holiday gift giving. Not everyone enjoys an aromatherapy diffuser, but they may enjoy candles year round. It comes down to personal preference, of course. What doesn’t come down to personal preference are the essential oils in this DIY candle. They work to relieve congestion and help promote easier breathing. Read on to learn more about the three powerful essential oils in this sinus relief candle. 

Tea Tree Oil

The smell of tea tree oil is intoxicating and it exhibits powerful antibacterial properties. According to experts, tea tree oil fights two potential causes of sinus congestion: bacteria and viruses. A 2015 review found that tea tree oil contains alpha-sabine, a compound that provides antifungal, antibacterial, and antiviral properties. Tea tree oil may also work to reduce sinus swelling by lowering inflammation. Relieving sinus swelling often helps to get rid of stuffy or runny nose. 

Peppermint Essential Oil

A lot of people find that inhaling peppermint essential oil’s aroma feels great when they have clogged sinuses. Peppermint essential oil contains menthol, which is a compound that affects mucus receptors in the nostrils. Menthol offers a cooling effect, which may potentially open the airways and relieve congestion. Animal studies found that peppermint oil may reduce inflammation and lab studies indicated that peppermint oil may fight bacteria. It’s important to note that these results were not confirmed in human studies, as human studies are still necessary. 

Eucalyptus Essential Oil

Many over-the-counter decongestant products, including chest rubs, contain eucalyptus essential oil. A lot of people believe that this essential oil can relieve cold and cough symptoms, including sinus congestion or general stuffiness. Eucalyptus essential oil contains cineole, a compound that may be effective in treatment for sinus issues, but more studies are necessary. Cineole may relieve headaches, runny nose, and nasal obstruction, all of which are symptoms of sinusitis. 

DIY Sinus Relief Candle

Ingredients:

• Candle wick
• Candle wick glue dots
• 1.5 cups natural soy wax flakes
• 1 tablespoon coconut oil
• 20 drops eucalyptus essential oil
• 20 drops peppermint essential oil
• 15 drops tea tree oil

Instructions:

• Apply a glue dot to the metal tab on the end of the candle wick. Place that tab at the bottom center of a glass jar (an eight-ounce jar is great for candle making). Set this jar aside.
• Place the wax flakes and coconut oil in a glass, microwave-safe bowl or measuring cup and microwave in 30-second increments until the wax and oil are fully melted. Add the essential oils to the melted wax and coconut oil and stir to combine. 
• Before you pour the melted mixture into the jar, consider tying the whisk to a stick and laying the stick across the lid. Center the wick to make it nice and beautiful.
• Carefully pour the mixture into the jar and allow it to harden at room temperature. Once the wax is set, trim the wick so that at least a half-inch sticks out above the top of the candle. All you have to do next is light the wick and enjoy decongestion.

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When you are sick, there is nothing you want more than to just feel better. If there was a magic pill that automatically made you feel better after coming down with a cold, you would take it. Instead, you do what you can, taking vitamins or over-the-counter medications to boost immunity and get over the cold. You may also experiment with different home remedies, some of which help relieve symptoms while others don’t.

Sometimes, you blow your nose so much and cannot believe that you have more mucus to expel. Blowing can cause headaches and general sinus pain, not to mention puffy eyes or irritation around the nostrils. In order to stop your nose from leaking like a faulty faucet, should you consume chicken soup and heat packs? What is fiction and which home remedies actually help you drain your sinuses? Continue reading to find out.

Nasal Irrigation

Very effective at relieving nasal congestion or irritation, nasal irrigation involves flushing out the nasal passages with a saline solution. You may be aware of the neti pot, which is an inexpensive device that looks like a small teapot. You can make your own saline solution for the neti pot, squeeze bottle, or bulb syringe with the following steps:

• Mix 3 teaspoons of iodine-free salt with 1 teaspoon of baking soda to create the dry mixture.
• Dissolve 1 teaspoon of the dry mixture into 1 cup of distilled, sterilized, or filtered water. 

In order to irrigate your sinuses, you first want to stand over a sink or basin. Pour, spray, or squirt a liberal amount of the solution into your right nostril while tilting your head so that your left ear is parallel to the ground. The saline solution should flow out of the other nostril. Do this to each nostril to help flush away any bacteria or irritants. 

Warm And Cold Compresses

Whether you have a cold or sore muscles, alternating between warm and cold compresses can benefit your situation. Lay back and apply a warm compress across your nose, cheeks, and forehead for three minutes. Remove the compress and replace it with a cold compress for 30 seconds. Repeat this cycle two more times to complete a total of three cycles. You can repeat this process between two to six times per day. 

Manuka Honey

There is a large body of evidence highlighting the health benefits of honey. It exhibits antibacterial properties and can help soothe sore throat. Manuka honey is a special type of honey that has many therapeutic uses. Researchers note that Manuka honey exhibits powerful antibacterial properties that may help get rid of a bacterial infection. Try adding Manuka honey to your next cup of tea if you have sinus congestion or a sore throat. 

Hydrate With Lots Of Water

The reason that you want to drink more water than you otherwise would is to help thin mucus and drain your sinuses. Fluids and humidity can lubricate your sinuses, making it easier to breathe. Hot beverages like herbal tea or hot water with lemon can also aid your hydration efforts. Hot beverages also provide the benefit of steam, which may aid breathing and soothe sore throat. 

Steam

Steam works to relieve congestion by loosening the mucus in your nasal passages. You can add essential oils to a diffuser if you have that available to you. Otherwise, you can pour boiling water into a heat-safe bowl and add a few drops of peppermint, eucalyptus, or tea tree essential oils to the water. Lean over the bowl and drape a towel over your head so that it falls all around you, creating a steam tent. Breathe deeply, in through the nose and out through the mouth, to help clear your sinuses.

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Air-fresheners seem to be more harmful than you think!

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The sinuses in your head are air-filled cavities that contain pillowy glands that produce mucus. In addition to making your head lighter and easier to move, sinuses help you tilt and turn your head. Sinuses filter, warm, and moisturize the air that you breathe and can shape the sound of your voice. They also act like airbags, protecting the brain and other important tissues if you experience facial trauma. 

A stuffy nose is a common nuisance that can occur any time of year, whether or not you have allergies. During the fall and spring, however, people seem to experience more sniffling because of the changing temperature, smells, and colors. There is a lot of pollen in the air during fall and school is newly back in session. The combination of HVAC systems and yearly viruses circulating the office and classrooms can do a real number on your sinuses. If you have allergies, they cause inflammation of the mucus membranes in the sinuses, which can cause itchiness, congestion, or sneezing. 

When your nose is stuffed, your sinuses cannot properly filter, warm, and moisturize the air you breathe. Sinuses cannot drain as they should to keep the body healthy, and mucus remains inside them, which can increase the risk of bacterial or viral growth. That’s why you need to help unclog them as quickly as you can, and one way you can do that is by using a sinus relief balm. It contains powerful essential oils that are comparable to over-the-counter decongestants! Learn more about them below.

Eucalyptus Essential Oil

Get ready to breathe easier with eucalyptus essential oil in your life. You can typically find it in chest rubs and over-the-counter decongestant products because it is a common remedy for congestion or sinusitis. Eucalyptus essential oil contains cineole, a compound that may be a safe and effective treatment for sinus issues, according to a 2009 study. Research also found that cineole may help relieve symptoms associated with congestion, including headaches, runny nose, and nasal obstruction. 

Rosemary Essential Oil

Rosemary essential oil is very popular in DIY beauty products, especially ones for hair care. This is because rosemary may promote hair growth by nourishing hair follicles. In regards to your sinuses, though, a 2016 review observed rosemary essential oil’s anti-inflammatory properties. The oil may help to relieve swollen sinuses and the antioxidants may work to manage metabolic syndrome, but more research is needed in that field. 

Lavender Essential Oil

Not only does lavender essential oil help promote a sense of calm and better sleep, but it also may relieve symptoms of sinus congestion. It works to curb headaches and may ease seasonal aggravations that can cause congestion. According to an animal 2015 study, lavender essential oil exhibited analgesic and pain-relieving effects, which may reduce inflammation. Researchers cannot confirm if the oil has the same effect on humans, though, as it needs more testing. Given that lavender essential oil can promote sleep, it is beneficial to use when you’re congested. 

Lemon Essential Oil

The decongestant effects of lemon essential oil may be comparable to those of eucalyptus and peppermint essential oils. Extracted from lemon rinds, lemon essential oil exhibits powerful decongestant and antibacterial properties. These properties may enhance immune function and manage sinus infections by fighting bacteria, which may exist in your sinuses. 

DIY Sinus Relief Body Balm

Ingredients:

• 1.5 ounces beeswax pastilles
• 2 tablespoons coconut oil
• 1 teaspoon sweet almond oil
• 12 drops rosemary essential oil
• 8 drops eucalyptus essential oil
• 6 drops lemon essential oil
• 8 drops lavender essential oil

Instructions:

• To begin, fill the bottom half of your double boiler pot with water until it is about halfway full. Place it over medium-high heat and then add the beeswax pastilles to the top portion of the double boiler. 
• Stir occasionally to ensure the beeswax breaks up properly. Once the beeswax starts to melt, pour the coconut oil and sweet almond oil into the bowl with the beeswax. Stir until completely melted and then turn off the heat. 
• Add all of the essential oils to the mixture and stir to combine. Pour the mixture into balm containers and set the containers on the counter to cool at room temperature. 
• Once the balms cool to a solid, screw on the lids and you’re good to go! 
• When ready to use, place a small pea-sized amount of balm on your fingertips and rub it onto your chest and neck, or lightly dab under your nose. This will help open up your sinuses and promote decongestion. Make sure you rub the balm in well and apply to the back of the neck if you have head congestion. 

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Sinus problems are unpleasant, no matter what your symptoms are. Congestion, headaches, sinus pressure, or runny nose can be quite irritating, but you can help ease them by eating foods that support the immune system. 

Mucus tends to drain from your nose, but respiratory infections, colds, allergies, or nasal polyps can inflame or swell up nasal passages. By blocking the sinuses, which are pockets located along your eyes, nose, forehead, and cheekbones, they begin to fill up with bacteria-laden mucus. This accumulation can lead to a sinus infection, which you can typically fight with natural remedies or over-the-counter decongestants or cold medications. Drinking lots of fluids and eating healthy foods can also help the body fight off an infection.

Food alone may not be able to cure a sinus infection, but certain foods may help relieve symptoms. These foods contain antioxidants that may help ease breathing by decreasing inflammation in your system. Think of eating the right foods as putting the right kind of fuel in your car to ensure it runs well. Eating the wrong foods, such as processed foods, fried foods, and dairy products, can contribute to more inflammation. Give your body the nutrients it needs when you have a sinus infection. Continue reading to learn how these foods can benefit you.

Garlic

Garlic contains antibacterial and antimicrobial properties that help fight against viruses. In order to help activate garlic’s properties, simply crush or chop it to release allicin, the active compound. The antibacterial properties of allicin may help relieve mucus build-up and promote sinus drainage. This may help alleviate pressure in the sinus, but more research is still necessary. 

Hot Peppers

From jalapeños to serranos, hot peppers can help clear your sinuses because they help to soften mucus. Capsaicin is the active ingredient in peppers that gives them their spice, but it also activates the immune system and reduces inflammation. Peppers won’t completely get rid of a sinus infection, but they may clear out mucus and relieve sinus pressure. 

Ginger

Whether you have a sore throat, sinus infection, or upset stomach, ginger can come to the rescue. According to a 2020 study, ginger may relieve congestion and runny nose. The small study monitored 80 people who took 500 milligrams (mg) of ginger extract daily. At the end of the study, the results indicated that the ginger extract was just as effective as taking 10 mg of loratadine (also known as Claritin). Ginger also exhibits antibacterial properties that may help fight viruses. 

Water

Some refer to water as the liquid of the gods, while others can’t seem to hydrate at all. One of the best things to do when you have a sinus infection is to drink more water than you would normally. Water helps to flush waste from the body, keep the tissues healthy, and regulate body temperature. Drinking plenty of water when you have a sinus infection can thin mucus and reduce congestion. You can also drink herbal teas, provided you don’t sweeten them with sugar. Use natural sweeteners like stevia or raw organic honey instead. 

Pineapple

Pineapples are naturally rich in antioxidants that help protect mucus membranes from damage. The enzymes in pineapple also help break down bacteria and mucus that build up within the sinuses. This can ultimately reduce inflammation and decrease the painful side effects that result from a sinus infection. 

Mint

Unlike pineapple, mint cannot fight bacteria and break down mucus in the nasal passages. Mint doesn’t eliminate congestion; rather, the menthol in it helps to stimulate nerve receptors in the nasal passages. This makes it feel as though more air is passing through, which can ease breathing. You can also add peppermint essential oil to a diffuser and inhale the vapor to promote better breathing. Drink a cup of peppermint tea as well!

Colorful Fruits And Vegetables

Eating the rainbow, which you can learn more about by clicking here, can increase your antioxidant intake. Colorful fruits and vegetables contain carotenoids and flavonoids, which may have anti-inflammatory effects on the body. Some studies indicated that certain antioxidants in foods help defend against infection. Great colorful foods to eat include kale, strawberries, oranges, collard greens, cherries, spinach, tomatoes, blueberries, and beets.

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Sometimes, it seems like you can barely breathe during the winter months. You’re stuffed up and it seems like you only have one functioning nostril. Contrary to popular belief, the cold weather isn’t to blame; rather, the conditions that come with cold weather are. 

When membranes inside the nostril lining swell up, it’s common to experience a stuffy nose. The air has difficulty passing through the nasal passages and mucus drainage is often the next symptom you experience. Inflammation happens when you are exposed to irritants, experience allergies, develop sinus infections, or come in contact with viruses. 

In the case of winter, stuffiness usually stems from the circulation of more colds and flus. Additionally, allergies are more active during wintertime. People also spend more time indoors, which increases the exposure to dust, allergens, and cold germs. Basically, you can’t blame stuffiness on cold weather alone. You can, however, do things that help relieve congestion. Making the DIY candle in this article is one of those things. 

Peppermint Essential Oil

When sinuses are blocked, inhaling peppermint oil helps to promote decongestion. Peppermint oil contains menthol, which affects mucus receptors in the nose and helps open the airways to release mucus. According to several lab studies, peppermint oil may fight bacteria that contribute to sinus congestion. 

Lemon Essential Oil

Lemon essential oil contains powerful extracts of the lemon rind that help combat infection. In the case of sinus congestion, these properties help break down mucus and open the airways. Lemon essential oil may strengthen the immune system and prevent infection from occurring again. It’s best to inhale this oil the moment you notice the subtlest sign of congestion.

Eucalyptus Essential Oil

Many over-the-counter decongestants include eucalyptus essential oil because of its notorious decongestant properties. Eucalyptus essential oil is commonly added to baths or showers to help reduce stuffiness and congestion in the sinuses. This oil contains cineole, an active compound that may be a safe and effective treatment for sinus issues. Researchers found that cineole improved symptoms of sinusitis, including headaches runny nose, and nasal obstruction. 

Rosemary Essential Oil

Due to the anti-inflammatory properties, rosemary essential oil may help relieve swollen sinuses. According to a 2016 review of studies, rosemary essential oil possesses antioxidant properties that may calm inflammation in the sinuses. The volatile oils in rosemary make it a great addition to warm baths, bringing about easier breathing and more relaxation. In addition to relieving congestion, rosemary essential oil may also enhance memory.

DIY Sinus Relief Candle

Ingredients:

• glass jar (4-8 ounces in size)
• 1 brick paraffin wax (or soy wax)
• 1 candlewick (with a weighted bottom)
• 15 drops eucalyptus essential oil
• 12 drops rosemary essential oil
• 15 drops peppermint essential oil
• 10 drops lemon essential oil

Instructions:

• Fill the bottom of a double boiler about one-third full with water and set the stove to medium-high heat. 
• Place the wax in the upper portion and allow it to melt. You should only need to stir it once or twice, but this may vary if you use paraffin or soy wax. The choice is yours. 
• Keep an eye on the wax because you don’t want to overheat it. If you see that it begins to boil on the bottom, reduce the flame to a lower heat. It should be completely melted within 10 minutes.
• Place the candlewick in the glass jar and set the weighted bottom in the center. You can tie the wick around a pencil and place it horizontally across the top to hold it in place. 
• Remove the wax from the heat and allow it to cool for a couple minutes before you add the essential oils. Once you add the essential oils, mix well to combine. 
• Pour the wax mixture into the jar and adjust the wick if necessary. 
• Allow the candle to harden for a couple hours. It’s ready when the bottom center of the jar is cool to the touch. 
• Trim the wick, light the candle, and enjoy!

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Similar to bacteria in the gut, some mucus is beneficial to have in the body. Mucus protects certain areas of the body from drying out and can protect against bacteria and viruses. As many of you know, you can have too much of a good thing. Excess mucus in the body can cause regular congestion, throat irritation, and more. Knowing which foods can cleanse mucus from the body can help you feel like your best self. 

What Is Mucus?

Some people are disgusted by the words for mucus. Phlegm, snot, boogers, and other descriptions create an aversion to this natural bodily product. It’s a protective substance that the mouth, sinuses, throat, lungs, stomach, and intestines excrete. The main constituent of mucus is mucin, which can work as a selective barrier, viscous material, or lubricant. Regular mucin structure and production helps protect surfaces all over the body. Abnormal mucus production can result from various health conditions, including pneumonia, COPD, lung diseases, smoking, allergies, or even cystic fibrosis. Additionally, mucus can accumulate as a result of eating unhealthy or mucus-producing foods.

While there are effective natural remedies that can hep keep mucus production under control, your diet is often the best plan of attack. This can come in the form of eliminating certain foods, or consuming more foods that get rid of mucus. Whether you’re prone to excess phlegm or fighting a cold, the following foods can help cleanse mucus from your system. 

Garlic

Garlic, among other members of the allium family, is a powerful expectorant, helping to break up mucus build-up. A 2017 review found that allium vegetables, including garlic, onions, shallots, and leeks, have anti-inflammatory properties. Chronic inflammation is a primary culprit of excess mucus in the body, so lowering inflammation may reduce mucus. Garlic, specifically, exhibits antiviral, anti-fungal, and antibacterial properties that may fight infections in the respiratory glands. Since infected respiratory glands produce more mucus, eating more garlic may reduce the amount you have in the body.

Cardamom

Cardamom is an Indian spice that exhibits intense flavor. The seeds, oils, and extracts of cardamom are thought to have impressive medicinal benefits. One such benefit is that cardamom helps reduce mucus build-up in the body. Cardamom is rich in cineole, which is an active ingredient that breaks down mucus. Excess mucus can partially block respiratory passages, making it dangerous for people with asthma, pneumonia, or respiratory conditions. Lastly, cardamom can liquify mucus in heavier foods, which can be hard for the body to digest. 

Pineapple

In addition to improving digestive health, pineapple may help eliminate mucus from the body. Fresh pineapple contains bromelain, an important enzyme with strong anti-inflammatory properties that aid respiratory function. In fact, pineapple’s anti-inflammatory nature has helped relieve symptoms of asthma and allergies. Fresh pineapple juice also exhibits mucolytic properties, which work to break up mucus and expel it from the body.

Ginger

Drinking ginger tea when you have a cold is one of the best things you can do, as it soothes the throat and promotes decongestion. Several studies found that ginger is a natural decongestant and antihistamine. Plus, it’s rich in antiviral and antibacterial properties, which can ease chest congestion by drying out excess mucus and promoting its removal. Ginger holds specific enzymatic benefits the produce an anti-inflammatory effect in the body. Ginger actually alerts the immune system that it is safe and mucus production is not necessary. You can add fresh ginger root to smoothies, but the best way to consume it is by drinking homemade ginger tea. 

Cayenne Pepper

Cayenne pepper is rich in the active compound capsaicin, which helps to naturally thin mucus. Capsaicin is also what gives cayenne the potent spice. If you experience a runny nose after eating spicy foods like cayenne, it’s because it has mucus-thinning properties. Cayenne pepper is also an excellent source of vitamin C, which works to enhance immune function. If the body is fighting a virus or infection, optimizing the immune system can help reduce the severity and duration of symptoms. If you have acid reflux, you may want to avoid spicy foods like cayenne, because they may actually worsen phlegm-related issues. 

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The common cold can strike at any time, often when you least expect it. During the fall and winter months when people spend more time indoors to avoid the cold, they increase the risk of contracting a virus. In the United States, it’s common for the average adult to experience two to three colds per year. When you first notice symptoms, it’s best to put a get well guide or plan in place. 

When you feel that tickle in your throat, body aches, or sinus congestion, you know a cold is coming your way. Many people just ride it out and let the immune system do what it can to combat the virus it encountered. Rhinoviruses cause about 30-50% of all colds, which often cause runny nose, congestion, sinus pressure, sore throat, cough, or mild chest discomfort. It tends to take two to three days to develop symptoms after the virus enters the body. When you notice those symptoms, it’s best to take actions that reduce the severity of symptoms. 

Before you rush out and buy every over-the-counter cold medication in sight, try several natural remedies to promote wellness. It’s always best to hydrate with water immediately and comfort the throat with hot herbal teas. It can also be beneficial to drink water, in which you mix electrolyte powder. Water helps with the delivery of oxygen and removal of toxins from the body, so drink up! In addition to hydration, the following tips will help combat cold symptoms. 

Gargle With Saltwater

One of the best natural remedies for a sore throat is to gargle with saltwater. In a glass of warm water, mix in about half a teaspoon of salt and stir to dissolve. Salt helps to draw out excess water from the tissues in the throat, reducing inflammation and clearing out mucus in the process. Rinsing the throat with salt water helps to get rid of any lingering bacteria or viruses, which may increase the severity of cold symptoms. 

Perform A Sinus Rinse

This isn’t the most fun or attractive thing to do, but rinsing the sinuses with a saline solution helps to irrigate the nasal passages. When you rinse with a saline solution, you decrease the viscosity of the mucus, helping the body to get rid of it at a faster rate. Additionally, the rinse aids cilia, which are tiny cells that promote mucus clearance. You can mix saline packets (typically a mixture of baking soda and salt) with eight ounces of distilled water. You can also make your own saline solution with distilled water, salt, and baking soda. Administer the rinse with a neti pot, bulb syringe, or squeeze bottle.

Increase Vitamin D Levels

Several studies and nutritionists concur that people with adequate vitamin D levels have better functioning immune systems. People with lower vitamin D levels may have a higher risk of developing respiratory infections. Natural sunlight helps the body synthesize vitamin D, but natural sunlight isn’t always in great supply during colder months. If you struggle to find sufficient sunlight, you may need to take a vitamin D supplement. People between the ages of 1-70 require a minimum of 15 micrograms, or 600 international units (iu), of vitamin D per day.

Eat Some Honey

While you should not eat copious amounts of honey, a spoonful here and there when you are sick may help to combat the infection. A 2007 study found that organic buckwheat honey was superior to a placebo at reducing the severity of coughs in children. Raw honey is a rich source of antimicrobial properties and antioxidants that help to fight infections. When you consume raw honey, it creates a thin layer over mucus membranes, providing relief from throat pain or irritation. If you don’t want to swallow a tablespoon of honey, mix it into hot water and drink up. 

Take A Rest Day

There’s no sense in heading to your office and getting other people sick. Use your sick day for what it’s intended for and take a day to rest. The body has a better chance at fighting off the virus if you get plenty of rest. Sleep is the body’s best friend when trying to fight off a virus. Experts believe that you can mitigate the effects of a common cold if you rest more and maintain regular hand washing practices. 

Eat A Healthy Diet

The last thing that you need to do when you experience cold symptoms is eat a lot of unhealthy foods. Fried foods, processed foods, refined sugars, alcohol, and more can impair immune function. Eating a balanced diet rich in fruits, vegetables, whole grains, legumes, and nuts and seeds can optimize the immune system. Focus your efforts on dark leafy greens, red and orange produce items, legumes, nuts & seeds, and whole grains. Many of these foods have potent antioxidant activity that can boost immune function.

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People sleep in various positions and although some are horrendous for spinal health, others can relieve all the tension. There are tummy sleepers and side sleepers and even those who splay out across the bed or curl up into the fetal position. It’s not very common for people to regularly sleep on their backs, though. This position isn’t reserved for vampires and zombies; rather, sleeping on your back may benefit your overall health. 

It’s difficult to switch up your sleeping position, especially if you have one that you already prefer. Some people say that sleeping on their back is an impossible feat, and they just can’t get comfortable. Only about eight percent of people prefer back sleeping. This surprises many sleep health experts because back sleeping may help to relieve sinus pressure, reduce back pain, and improve overall sleep quality.

The Science Behind Back Sleeping

Back sleeping, or supine sleeping, has a host of health benefits that many people don’t consider. The American Academy of Pediatrics recommends that babies sleep on their backs to reduce the risk of sudden infant death syndrome (SIDS). Infants that sleep in a prone position can increase the risk of nasal bacterial build-up, respiratory work of breathing, or upper airway secretions. For adults, back sleeping may help to reduce tension headaches, relieve sinus pressure, keep the spine aligned, and reduce chest pressure. A 2019 review of studies found that back and side sleeping resulted in less pain than adults who slept on their stomaches. The same review found that about 60% of European adults sleep laterally, on their side. There are many reasons to sleep on your back, though, and you can learn about them below. 

May Prevent Wrinkles And Fine Lines

By sleeping on your stomach, you can irritate, pull, or pinch the skin, which can result in wrinkles or fine lines. The friction of your face on the pillow is what creates more wrinkles, and the same applies to the neck. Twisting or scrunching the neck can wrinkle one side or the other. By sleeping on your back, you help elongate the spine and keep the neck straight. Additionally, the facial skin doesn’t pinch or create friction with the pillow. Because of this, back sleeping may ward off wrinkle development. 

Support The Neck Or Back Pain

Some people find that back sleeping strains the back, while others find that it relieves a lot of tension. If you want to support the back and neck, you have to take the right steps to do that. A low pillow can negatively affect the spine’s natural curve, whereas a high pillow may cause a loss of natural curvature. You may also need to place a pillow under the knees to relieve tension on the lower back. It’s much easier to give the spine rest by maintaining its natural curvature. In fact, a 2017 study found that back sleeping with both arms at the sides or on the chest was the best way to prevent back pain. 

May Reduce Sinus Buildup

People who experience regular sinus congestion may benefit from back sleeping. According to sleep studies, sleeping face-up may help relieve congestion. Elevating the head above the heart works to reduce mucus buildup. Additionally, a large amount of blood will not gather in your nose, which can create that congested feeling. Essentially, gravity does its part to help drain the mucus and keep it out of your airways. 

May Improve Breathing

To piggyback off the previous benefit, back sleeping may help to improve breathing. By keeping the airways clear of mucus, you can breathe more easily. If you aren’t congested, though, back sleeping can still improve diaphragmatic breathing. Sleeping on the side or stomach can crowd the breathing space, whereas back sleeping allows for deep, full breaths. According to several studies, diaphragmatic breathing helps to reduce stress, improve attention span, and boost overall mood. Deep breathing also works to boost melatonin production, a hormone necessary for relaxation and improved sleep. 

May Reduce Breakouts

Pillowcases absorb sebum from the hair and skin, in addition to dead skin cells and other debris. Rubbing the face on the pillowcase, night after night, can actually clog pores and increase the presence of whiteheads, blackheads, or inflammation. Sleeping on your back helps to avoid skin to pillow contact, keeping the face away from the pillowcase. That means that dirt and built-up oils will not irritate your facial skin. 

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The arrival of warmer weather and longer days announces spring. At the same time, spring ushers in a series of seasonal allergies. For many people, spring or fall consist of lots of sneezing, itching, and congestion. What can be done to make sure that you don’t experience these symptoms? 

Around 50 million Americans suffer from some form of allergies. A lot of people have allergies that require medical care, but milder allergic reactions can be remedied with simple solutions. Even people with more severe allergies can also benefit from numerous home remedies. It’s possible to get rid of congestion, water eyes, itchy eyes, sinus irritation, or headaches with natural ingredients. You’ll learn more about how to do that in this article. 

What Are Allergies?

Health experts define an allergy as a bodily reaction to an antigen in response to initial exposure. Pathological immunological reactions like sneezing, congestion, itchy eyes, or skin rashes can also indicate an allergy. In simpler terms, an allergy indicates that the immune system is hypersensitive to an allergen. Many common allergens include dust, particular foods, pollen, animal fur, or mold. 

An allergic reaction occurs when the body responds to allergens. The body produces histamine, which is its way of counteracting the allergen. That’s why you can experience allergy symptoms. Seasonal allergies, also called rhinitis or hay fever, typically worsen when pollen levels increase, i.e. during a change of seasons. This following home remedies should come to your aid when you experience those milder seasonal allergies. 

The Neti Pot

If you have a runny nose or feel any sinus congestion, the neti pot can come to the rescue. Fill this pot with a saline solution that will help flush out the nasal cavity. Not only does it loosen mucus, but it also helps get rid of allergens or irritants. This is a classic practice in Ayurvedic medicine, so people have been doing it for hundreds of years. Create a saline solution with filtered water and salt (the exact recipe will vary). Tilt your head sideways so that your right ear is facing the ground. Pour the solution into your left nostril, breathe through your mouth, and allow it to drain out your right nostril. Once you are done, complete on the other side. 

Keep Indoor Air Clean

Believe it or not, indoor air can be worse than outdoor air at times. It also happens to be the perfect place for allergens to irritate you. Consider purchasing indoor plants to help improve air quality in the home. Keep the air dry with a dehumidifier and use air conditioning, if you have it. Make sure to change your air conditioning filters so that you aren’t recycling dust particles. Lastly, vacuum carpets and keep floors clean to minimize dust accumulation.

HEPA Filters

To piggyback off of the aforementioned tip, high-efficiency particulate air (HEPA) filters help keep indoor air clean. They trap more pet dander, airborne irritants, dust, and allergens better than the average filter. There are portable air cleaners with HEPA filters that help purify the air in single rooms or confined spaces. Consider placing one in the room in your house where you spend most of your time. The bedroom is a great place for a portable air cleaner. It may even help you sleep better.

Eucalyptus Essential Oil

If you experience sinus congestion and want to clear the nasal passageways, you need eucalyptus essential oil in your life. Research studies found that the antibacterial properties of eucalyptus essential oil help combat allergens or bacteria in the nostrils. Additionally, the anti-inflammatory properties and menthol-like sensation you get after inhalation can make breathing easier. You can drop a few drops in a warm bath, steamy shower, or in a diffuser to aid breathing.

Eat Probiotics

If your immune system is functioning at a higher capacity, it’s easier to fight off foreign invaders or irritants that enter the body. One of the best ways to improve immune function is by promoting healthier gut flora. According to research, the more beneficial bacteria that exist in the gut, the better you are at defending against viruses, allergies, and infections. When choosing probiotics, it’s best to opt for soil-based organisms. Fermented foods are some of the best sources of probiotics!

Herbal Teas

Tea seems to nourish the soul, and your sinuses if you are experiencing allergies. The steam from the tea isn’t the only thing that’s beneficial. Peppermint tea, for example, contains menthol, which acts as a decongestant and expectorant. If your allergies cause mucus buildup or hardened mucus, peppermint can help clear it out. Green tea also contains powerful antioxidants that help prevent mild allergic reactions. A little tip: don’t drink chamomile tea if you have spring allergies because it can cause reactions if you are allergic to ragweed. 

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