Updated on
11.3.25
Ah, the struggles of dealing with a baby’s stuffy nose. It’s one of those challenges no parent wants to face, but it's also one that's almost inevitable. When your baby has nasal congestion, sleep can be particularly difficult for both of you. Understanding the best sleeping position for a baby with a stuffy nose, along with techniques to relieve their discomfort, can make a world of difference in ensuring they get the rest they need.
In this article, we’ll explore the common causes of congestion in babies, the safest sleeping positions, and helpful tips to alleviate congestion—based on expert recommendations and safe practices. Let’s dive in.
Here’s what we’ll cover:
Nasal congestion is a common issue in infants, and most parents will deal with it at some point. While a stuffy nose may seem minor, it can seriously disrupt your baby’s ability to sleep soundly and comfortably. Understanding why babies often have nasal congestion and what causes it can help you address it more effectively.
Nasal congestion in infants is surprisingly common and, in many cases, completely normal. Babies have tiny nasal passages that are easily blocked by mucus, particularly during the early months when their immune system is still developing. Congestion can happen for a variety of reasons, some of which are more frequent during the colder months.
While congestion is often harmless, it can make it hard for babies to breathe through their noses, especially when they’re trying to sleep. This is why addressing it safely is important, so your baby can sleep well and breathe easy.
Several factors can cause nasal congestion in babies, including:
The baby’s immune system is still developing during the first few months, making them more susceptible to these issues.
Since babies' immune systems are still learning to fight off infections, they’re prone to frequent colds and other illnesses. Their nasal passages are often narrower than those of older children or adults, which makes mucus buildup more likely. While frequent congestion can feel overwhelming, Don’t worry; this phase will pass as your baby’s immune system matures.
Now that we understand the causes of baby congestion let’s dive into the safest sleeping positions to help your baby rest comfortably.
When your baby has a stuffy nose, ensuring they are in the right sleeping position is crucial. Proper positioning helps relieve congestion, reduces the risk of breathing difficulties, and ensures your baby sleeps as safely as possible.
According to the American Academy of Pediatrics (AAP)[1], the best sleeping position for a baby with a stuffy nose is on their back. This position not only helps clear their airways but also reduces the risk of Sudden Infant Death Syndrome (SIDS) by preventing suffocation. SIDS is the unexpected and unexplained death of an infant during sleep, often linked to unsafe sleeping environments.
Inclined sleeping positions, such as using a propped-up bassinet, sleep positioners, or pillows, can pose serious risks for babies. These inclinations increase the risk of suffocation, especially if your baby rolls or shifts while sleeping. Additionally, an inclined position can cause their head to fall forward, obstructing their airway and making breathing difficult.
The American Academy of Pediatrics (AAP)[1] strongly advises against using inclined sleeping products, including those that claim to help with congestion or reflux. Babies should always sleep on a flat, firm surface to reduce the risk of Sudden Infant Death Syndrome (SIDS).
Important note: Raising the head of the bed is only recommended for children over 1 year old[2]. Infants under 12 months should always sleep on their back on a flat, firm mattress in a crib or bassinet with no added pillows or sleep positioners.
Wondering When Babies Start Sleeping Through? Find out how consistent bedtime routines can help your baby sleep longer and more peacefully.
Now that we know back-sleeping is the safest choice, let’s look at other effective techniques to help alleviate your baby’s congestion.
While positioning plays a vital role in your baby’s sleep, there are also several techniques you can use to alleviate their congestion and help them breathe better. Let’s explore some of the most effective and safe methods for clearing your baby’s stuffy nose.
Saline drops are an excellent first step in easing your baby’s congestion. These over-the-counter solutions help loosen mucus in the nasal passages, making it easier for your baby to breathe.
After applying saline drops, you can use a nasal aspirator (bulb syringe or an electric aspirator) to gently remove the mucus. These tools allow you to clear your baby’s nose without disturbing their sleep too much.
A cool-mist humidifier adds moisture to the air, which helps prevent your baby’s nasal passages from drying out. It can also help loosen mucus, making it easier to clear their nose.
You can also use steam to help loosen mucus. A warm, steamy bathroom can provide temporary relief for your baby’s stuffy nose. Simply run a hot shower with the bathroom door closed to create steam, then sit with your baby in the room for a few minutes.
Additionally, gentle massages can help loosen mucus in your baby’s chest and back, promoting better airflow. Gently rub your baby’s back and chest with a soft touch to provide comfort.
Gentle taps on your baby's back can help ease chest congestion. Lay your baby across your knees and gently pat their back with your cupped hand. Alternatively, you can do this while they sit on your lap with their body leaning forward about 30 degrees. This technique helps loosen mucus in the chest, making it easier for your baby to cough it up.
Disclaimer: This article is for informational purposes only. Please consult a pediatrician for personalized advice.
With these techniques, your baby should have an easier time breathing while sleeping. Let’s move on to some simple ways to ensure your baby’s breathing remains comfortable throughout the night.
It’s not just about the position your baby sleeps in—it’s also about ensuring the environment and their physical condition allow for smooth and comfortable breathing.
Hydration is key when it comes to thinning mucus and making it easier for your baby to breathe. Make sure your baby is well-hydrated throughout the day by offering breast milk or formula regularly. For older babies, small sips of water can help too.
When your baby is awake, keeping them in an upright position for short periods of time can also aid in reducing congestion. Holding your baby in a semi-upright position, such as during feeding or cuddling, helps mucus drain more effectively and eases breathing.
As mentioned earlier, always place your baby on a firm, flat surface for sleep, free of pillows, blankets, or soft toys. This helps ensure they stay safe while they sleep, and it allows them to breathe comfortably.
Always ensure that your baby’s sleep area is free from soft materials like pillows, blankets, and stuffed animals. These can pose suffocation risks, particularly for babies who are congested and may have trouble breathing. Keeping the sleep area clear of these items ensures your baby sleeps in a safer environment.
Opt for wearable blankets or sleep sacks to keep your baby warm without the risk of loose bedding. This keeps your baby comfortable and cozy during sleep while reducing the risk of suffocation, which can be higher with blankets or other soft items. Make sure your baby is dressed appropriately for the room’s temperature to maintain comfort throughout the night.
Searching for a way to bring a little more tranquility to your baby’s bedtime routine? Check out our blog, Baby Songs - Lullabies for Babies to Go to Sleep.
Now that we’ve covered comfort measures, let’s look at how to monitor your baby’s health and recognize when to seek help.
Use Happy Baby to monitor your baby’s naps, feeding intervals, and wake windows. This feature provides a clear overview of their sleep patterns, ensuring they get the right amount of rest every day.
While many cases of baby congestion are mild and manageable, it’s important to know when to seek professional help. Prolonged congestion or signs of discomfort can indicate a more serious issue.
If your baby is not feeding well, is excessively sleepy, or seems lethargic, they may be dehydrated. Dehydration can worsen congestion and make it harder for your baby to recover.
If your baby’s congestion lasts for more than a few days or if they’re having trouble breathing (such as wheezing, rapid breathing, or gasping for air), it’s time to consult your pediatrician.
If your baby is under three months old and has a cold or fever, or if they have trouble breathing or feeding, seek immediate medical attention. It’s always better to be safe and have your pediatrician assess your condition.
It’s essential to stay vigilant when your baby is congested and monitor their health closely. Knowing when to seek professional help can make a significant difference in ensuring their well-being.
Navigating sleep when your baby has a stuffy nose doesn’t have to be difficult. By following safe sleeping practices, utilizing helpful techniques to relieve congestion, and closely monitoring your baby’s health, you can help ensure they sleep comfortably and safely.
The best sleeping position for a baby with a stuffy nose is often on their back, which is always the safest option. Techniques like saline drops, a cool-mist humidifier, and staying hydrated can make a world of difference. If you’re ever unsure or concerned, don’t hesitate to consult your pediatrician for guidance.
Download the Happy Baby app today for expert tips on baby sleep, breathing techniques, and much more to make your parenting journey smoother.
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