Introduction to sinusitis and how it can disturb sleep
Sinuses are hollow cavities within the bones between the eyes, behind the cheekbones and in the forehead. They produce mucus which aids in keeping the inside of one’s nose moist. In addition to this the mucus protects one’s nose from dust, allergens and pollutants by trapping them.
The paranasal sinuses are situated in one’s head near the nose and eyes. The different types of sinuses are named after the bones that creates their structure:
- Ethmoidal sinuses – It is located between the eyes.
- Maxillary sinuses – It is located below the eyes.
- Sphenoidal sinuses – It is located behind the eyes.
- Frontal sinuses – It is located above the eyes.
Usually healthy sinuses are filled with air. But when they become clogged and filled with fluid, germs tend to grow. These germs lead to an inflammation or swelling of the tissue lining the sinuses. This condition is termed as sinusitis.
The different types of sinusitis are:
- Acute bacterial sinusitis
- Chronic sinusitis
- Subacute sinusitis
- Recurrent acute sinusitis
Sinusitis often causes pain or pressure around the nose, eyes, cheeks or forehead. The conditions that can trigger a sinus blockage include:
- Common cold
- Allergic rhinitis
- Nasal polyps
- Deviated nasal septum
Any blockage or obstruction that causes one to breathe through the mouth hinders the nose from warming, filtering and moistening the air he/she breathes. This can result in a greater level of sleep disturbance. Breathing through the nose is less work as there is more resistance while breathing through the mouth. When one breathes through the mouth at night, the jaw and tongue can fall back and blow the airway. If one is having difficulty sleeping due to sinusitis, he/she may also experience the following symptoms:
- Sleep apnea
- Nasal or facial pressure
- Sore throat
The impact of sinusitis on sleep quality and overall health
Having a good night’s sleep can seem next to impossible if one is dealing with any kind of ear, nose or throat problem. A blogged and unhealthy nasal passage can make sleep difficult. Sinusitis tends to cause this type of congestion and blockage. This in turn makes breathing through the nose difficult. Due to which one resorts to breathing through the mouth which makes matters even worse. It doesn’t help in protecting the body from germs. No warming, filtering or moistening of the air one breathes takes place in case of mouth breathing. As a consequence the level of sleep disturbance increases.
Sleep deprivation keeps one’s body from recovering physically and mentally. Without adequate sleep, one’s brain and body will have a hard time functioning normally. During sleep, one’s brain creates new neurological connections that aids with memory, healing of the body and restoration of chemical balance. Inadequate sleep doesn’t provide enough time for these systems to restore. Virtually all the physiological systems stop functioning optimally which can gravely affect one’s quality of life.
Any one with sleep deprivation will experience symptoms like:
- Daytime drowsiness
- Difficulty in thinking and concentrating
- Difficulty remembering things
- Grumpiness and emotional issues
- High blood pressure
- Weight gain
- Excessive yawning
An average adult needs seven hours of sleep at night. Less than six hours results in a lower metabolic rate. Apart from this, sleep deprivation in sinusitis triggers diminishing quality of life and is associated with poor functional outcomes like impaired cognitive function and depression. Lack of sleep also makes one’s immune system weaker.
Tips for getting a good night’s rest with sinusitis
Getting a good night’s sleep is essential. But laying down flat and sleeping naturally relaxes the muscles in one’s throat and causes the mucus to get collected in the nasal passages. This gives rise to congestion and can trigger breathing trouble or snoring. Some of the common sleep complications are obstructive sleep apnea, upper airway resistance syndrome and insomnia.
Some of the tips which one can follow to get a good night’s rest with sinusitis can be listed as:
- Curtail the exposure to any sort of allergy
- Keep the bedroom dark
- Maintain the bedroom temperature between 20 and 21 degrees
- Adopt to a healthy lifestyle
Strategies for managing sinusitis symptoms while sleeping
Not having a good night’s sleep affects both the body and the mood. But it is easier said than done, when suffering from sinus pain and congestion. The cardinal symptoms of sinusitis are:
- Nasal obstruction
- Nasal discharge
- Facial pain
- Reduction or loss of smell
Apart from complaints of toothache and sleep deprivation, sinusitis also reduces the quality of life.
Some strategies which one can adopt for managing their sinusitis symptoms for a good night’s sleep can be summed up as:
- Taking an antihistamine before bed
- Making the bedroom a pet-free area
- Elevating the head using pillows
- Stop using nightcap
- Preventing from drinking caffeine before bed
- Keeping the nasal passages moist
- Keeping the bedroom cool and dark
- Using a humidifier
- Keeping supplies by the bed
- Eating honey
- Taking steamy shower before bed
- Using a saline rinse
- Wearing a nasal strip
- Using an over-the-counter steroid
- Using a decongestant nasal spray
- Trying cold and flu medicines