When your nose feels blocked, restful sleep can feel impossible, especially if you’re also living with obstructive sleep apnea (OSA). Both conditions affect airflow, disrupt natural sleep cycles, and leave you feeling drained the next day.

At Refreshed Sleep, we see this combination often. Many of our patients experience nasal obstruction, whether from congestion, a deviated septum, or anatomical narrowing, alongside sleep apnea symptoms like snoring, gasping for air, or daytime fatigue. In these cases, treating the airway from both the nasal and oral perspective is key.

The good news? There are effective, evidence-informed solutions that don’t rely on bulky machines or guesswork. Below are five ways to support better sleep when nasal obstruction and sleep apnea are both at play.

Key Takeaways

  • Nasal obstruction can worsen symptoms of obstructive sleep apnea by increasing mouth breathing and airway resistance.
  • Simple adjustments like nasal rinses or positional changes may improve airflow during sleep.
  • A personalized treatment approach, potentially including oral appliance therapy, can support long-term improvement.
  • Addressing both nasal and oral airway function leads to better outcomes than treating one alone.
  • Refreshed Sleep offers non-CPAP alternatives for sleep apnea in patients with nasal concerns.

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1. Invest in a High-Quality Oral Appliance

While CPAP therapy is often the first-line recommendation for sleep apnea, it’s not ideal for everyone—especially for those with persistent nasal obstruction. That’s where custom oral appliances come in.

These small devices work by gently repositioning your lower jaw and tongue to help keep the airway open. They’re:

  • Quiet, compact, and travel-friendly
  • Worn inside the mouth (no tubing or masks)
  • Designed to allow mouth breathing when needed
  • Highly effective for people with mild to moderate OSA

If you’ve struggled with CPAP—or are simply looking for a more comfortable solution, explore our CPAP alternatives here.

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2. Use Nasal Dilators or External Nasal Strips

When the front part of the nasal airway is narrow or collapses during inhalation, nasal dilators can make a meaningful difference. These over-the-counter devices gently open the nostrils to improve airflow. They’re especially helpful if you snore or find yourself waking up with a dry mouth.

You can try:

  • External nasal strips – worn across the nose like a bandage
  • Internal dilators – small, soft devices placed inside each nostril

Used nightly, these tools can reduce nasal resistance and help restore more natural nasal breathing.

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3. Practice Nasal Irrigation Before Bed

Chronic nasal congestion, whether from allergies, dry air, or sinus irritation, can narrow the nasal airway and trigger mouth breathing at night. One of the safest and most effective ways to manage this is through nasal irrigation.

Using a saline rinse or Neti pot before bed can:

  • Flush away mucus, allergens, and pollutants
  • Reduce inflammation in nasal tissues
  • Moisturize the airway in dry climates like Colorado
  • Make breathing through the nose easier while sleeping

Even if nasal obstruction is structural, daily rinsing may improve comfort and reduce overnight awakenings.

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4. Talk to an ENT if Nasal Blockage Persists

If you’ve tried nasal sprays, rinses, and decongestants with little relief, it may be time to see an Ear, Nose & Throat (ENT) specialist. Structural issues like:

  • A deviated nasal septum
  • Enlarged turbinates
  • Nasal polyps

Can significantly restrict airflow. These are often treatable, and many patients find that after surgical correction, their oral appliance or CPAP becomes easier to tolerate—or even more effective.

If you’re unsure whether ENT referral is right for you, schedule an evaluation with our team, and we’ll guide you through the process.

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5. Strengthen Your Sleep Hygiene Habits

Sleep quality depends on more than just what you wear or rinse, it’s about building supportive habits. Practicing good sleep hygiene can improve your sleep, reduce apneic events, and make treatments more effective.

Tips include:

  • Going to bed and waking up at the same time every day
  • Reducing caffeine, alcohol, and nicotine, especially before bed
  • Avoiding screens or blue light exposure in the hour before sleep
  • Keeping your bedroom cool, dark, and quiet
  • Using supportive pillows to maintain an open airway

Want more lifestyle tips? Read our post on what sleep apnea is and how to prevent it.

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FAQs: Nasal Obstruction and Sleep Apnea

1. Can a blocked nose cause or worsen sleep apnea?

Yes. A blocked nasal passage can force mouth breathing, which contributes to airway collapse during sleep—especially in those with OSA.

2. Will fixing a deviated septum improve sleep apnea?

For some people, correcting a deviated septum can improve airflow and reduce sleep apnea symptoms. However, it’s often most effective when combined with other treatments.

3. What’s the difference between nasal congestion and nasal obstruction?

Nasal congestion is usually temporary (from allergies or illness), while nasal obstruction refers to a structural or persistent blockage, like a deviated septum or enlarged turbinates.

4. Can nasal sprays help with sleep apnea?

Nasal sprays may help reduce swelling or inflammation short-term, especially during allergy season, but they are not a standalone solution for OSA.

5. How does nasal breathing affect sleep quality?

Nasal breathing helps humidify and filter air while reducing resistance. It promotes deeper, more restful sleep, while mouth breathing often contributes to dry mouth, snoring, and fragmented rest.

6. How do I know if I need a dental appliance for sleep apnea?

Start with a consultation. Read our guide on how to know which dental appliance is right for you or see the top benefits of using a dental device here.

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Our Treatment Center Can Help You Breathe and Sleep More Easily

At Refreshed Sleep, we understand how deeply nasal obstruction and sleep apnea can impact your rest and daily well-being. That’s why our team offers comprehensive, patient-centered care designed to meet your unique needs.

Whether you're seeking answers, alternatives to CPAP, or support for ongoing symptoms, we work collaboratively across disciplines to help you breathe easier at night, and feel more energized during the day.

If you’re experiencing disrupted sleep, snoring, or signs of nasal obstruction, we invite you to connect with us. Let’s explore the right next step—together.

Schedule Your Consultation or call our office at 303-688-6630.

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