Some individuals notice a stuffy nose and congestion after waking up from sleeping in air-conditioned rooms, which may lead to headaches and discomfort, especially as these symptoms persist. In this report, Dalili Medical reviews the effect of sleeping in air-conditioned rooms on the nose, in addition to tips for getting rid of this problem, according to our website.

**Tips for healthy sleep in an air-conditioned room**

 

For a comfortable sleep, it is preferable to be away from direct air flow from the air conditioner. You can achieve this by changing the location of your bed or adjusting the direction of airflow.

The Sleep Foundation indicates that the optimal temperature for sleep is around 18.3 degrees Celsius. This temperature may vary slightly from person to person, but most doctors recommend setting the thermostat between 15.6 and 19.4 degrees Celsius to ensure comfortable sleep.

**Dangers of desert air conditioning**

 

Doctors and specialists have warned of the health risks that desert air conditioning may cause to children, given their weak immune systems, making them more susceptible to diseases. Although evaporative air conditioning is characterized by its low cost, low energy consumption, and ease of installation, it poses a major health risk to everyone, especially children.

Desert air conditioning works to cool the air by introducing water, where the internal fan cools it and turns it into cool air. However, the water system in this type of air conditioner is open, which makes it vulnerable to bacteria breeding, and thus may lead to serious health damage to children.

**How ​​to make the fan provide cool air**

 

To improve the effectiveness of the fan in cooling the air, you can place bottles of ice water directly behind it. This will help humidify and cool the air better.

Avoid placing ice water bottles in front of the fan, as this will be less effective. It is best to place it behind a fan to cool the air before it goes out into the room.

Make sure the fan is far enough away from the wall to be able to draw in and redistribute air well.

Clean the fan regularly, as dirt buildup can reduce the efficiency and rotation speed of the blades.

In the evening, when the weather is nice, you can place the fan on the window to bring in cool and fresh air and circulate it in the room.

**How ​​does cold air affect the nose?**

 

Exposure to cold air from air conditioners can affect the nose in several ways, including:

The nose contains sensitive nerve endings, and when exposed to cold air, swelling of the blood vessels and an increase in the activity of the mucous membranes can occur, leading to nasal congestion.

- Dry mucous membranes, as the cold and dry air resulting from the air conditioner may lead to dryness of the mucous membranes in the nose, making them more susceptible to irritation and inflammation.

- Exacerbation of allergy symptoms in some people who suffer from chronic allergies.

- The proliferation of bacteria and fungi. If the air conditioner filter is not cleaned regularly, dust, pollen, bacteria and fungi may accumulate, leading to nasal irritation.

**The effect of exposure to air conditioning on the nose**

Exposure to air conditioning can cause some disturbing symptoms, such as:

- Nasal congestion.

- Runny nose.

- difficulty breathing.

- Frequent sneezing.

- Cough.

**What happens to the body when sleeping under air conditioning**

 

1. **Sleep disorders**

A study conducted by researchers from Toyohashi University of Technology in Japan showed that directing airflow toward the human body may increase heart rate and negatively affect sleep quality. The study observed that participants were more mobile, with a significant increase in heart rate and frequency of waking in the room containing an air stream at an average speed of 0.14 m/s. This suggests that cold air flow may affect sleep.

2. **Dehydration**

The air conditioner absorbs moisture from the air, reducing the moisture level of the skin. As a result, the skin loses its elasticity and becomes more susceptible to wrinkles.

3. **Muscle problems**

Low temperatures can lead to muscle cramps, headaches, and back pain. When the body is exposed to low temperatures for a long time, it may feel pain in the joints and muscles.

4. **Lack of fresh air**

When sitting for long periods in an air-conditioned space, we deprive ourselves of fresh air. With the doors closed to turn on the air conditioner, we only breathe artificial air, which affects our overall health.

What are the side effects of continuous use of air conditioner?

 

1- **General drought**

 Council for Otolaryngology at the Egyptian Fellowship, conditioner can cause general dehydration, which negatively affects the ability of the nose 

2- **Respiratory system problems**

Prolonged exposure to air conditioning may lead to respiratory problems, such as dry throat, rhinitis, and nasal congestion, in addition to affecting the eyes.

3- **Increased risk of infection**

Dryness of the nasal passages and irritation of the mucous membranes can contribute to an increased risk of viral infections, as a lack of mucus makes the airways more vulnerable to infection.

4- **Headache**

Dryness and drafty air may cause headaches, or even severe headache attacks in people with migraines.

5- **Inactivity**

Staying for long periods in an air-conditioned room may lead to feelings of lethargy and laziness.

**Tips to relieve nasal congestion while sleeping**

 

Here are some tips that can help you deal with nasal congestion:

- **Sleeping on a high pillow**

Using an elevated pillow helps mucus drain better from the nose, reducing pressure and relieving blockage. You can add andExtra padding for added height.

- **Quit smoking**

If you are a smoker, it is advisable to consider quitting smoking, as it increases nasal congestion and obstruction during sleep.

- **Avoid eating before bed**

Eating right before bed may increase the likelihood of gastroesophageal reflux, leading to irritation of the nasal passages and nasal obstruction. It is preferable to abstain from eating for a few hours before bed.

- **Drink sufficient amounts of water**

 

Drinking water helps improve mucus drainage, which reduces the problem of nasal congestion during sleep.

- **Using essential oils**

Lotions containing menthol and eucalyptus oil when rubbed on the chest and neck can help relieve symptoms of nasal congestion. Tea tree oil can also be used to achieve the same purpose.

- **Using nose strips**

Nasal strips can be purchased from most pharmacies, as these strips help relieve pressure and congestion in the nose.

- **Keep the bedroom dark and quiet**

 

Try to make your bedroom dark and quiet to ensure deep, restful sleep.

- **Exposure to hot steam**

It is helpful to take a warm bath or sit in the bathroom and allow the hot steam to enter your nose before bed, as this helps open the nose and relieve blockage.

- **Drink hot drinks**

Drinking hot liquids such as soups and hot tea can be helpful in reducing nasal congestion and relieving other symptoms of congestion.

- **Using a nasal aspirator**

Using a nasal aspirator can help remove mucus and relieve blockage.

Suction fluid can be obtained from pharmacies, as it is available in squeeze bottles, or it can be prepared at home by mixing three teaspoons of non-iodized salt with one teaspoon of sodium bicarbonate. After that, take one spoon of this mixture and dissolve it in a cup of lukewarm or distilled water, then use it for the nose.

**Use air humidifiers**

Using a humidifier helps improve breathing and thus enhance sleep quality. It is especially preferable to use it in the winter, as the heater dries the air, leading to nasal congestion during sleep.

**Using decongestants**

Decongestants can be used in the form of sprays or tablets, but it is necessary to consult a doctor before using them to ensure their suitability, as they must be used in specific doses and for short periods, because excessive use may lead to worsening of congestion.

**Rinse the nose with water and salt**

A stuffy nose during sleep can be treated using a solution containing sterile water and a small amount of salt to rinse the nasal passages. This solution helps relieve irritation and swelling, in addition to reducing the dryness of the nasal passages.

To use, an individual can use specialized sprays, syringes, plastic squeeze bottles, or a neti pot, which is a small container used to expel mucus and fluids from the nasal passages.

Sterile saline solution can be purchased from pharmacies or prepared at home using distilled or boiled water. It is not recommended to use tap water to prepare this solution.

**Methods of preventing diseases caused by air conditioning**

 

Some measures can be followed to prevent diseases that may be caused by air conditioning, including:

- **Allow fresh air into the house**: The house must be well ventilated and fresh air allowed to enter while the air conditioner is not being used, to ensure the elimination of polluted air that carries viruses.

- **Do not use the air conditioner at very low temperatures**: The lower the air conditioner temperature, the greater the difference between the normal air temperature and the room temperature, which increases the possibility of respiratory diseases and dry skin. Therefore, it is recommended to run the air conditioner at a moderate temperature.

- **Continuous attention to cleanliness of the home**: With frequent use of the air conditioner, the chances of the spread of viruses and bacteria increase. Therefore, the home must be kept clean by regularly cleaning surfaces and floors to get rid of any contaminants that may cause infection or allergies.

**Avoid directing the air conditioner directly towards the body:** One of the common mistakes that many people make is directing the air conditioner air directly towards the body, which may lead to bone inflammation, pain, and difficulty moving. Therefore, it is preferable to direct the air conditioner towards an area away from the body, to cool the room in general.

**Do not sit in an air-conditioned room for long periods:** With increased exposure to the cold of the air conditioner, the chances of contracting diseases associated with it increase. Therefore, it is recommended to avoid prolonged exposure to cold air, and take breaks for the body after cooling the place for a sufficient period, while making sure to ventilate the room naturally from time to time.

**Taking care of the cleanliness of the air conditioner periodically:** The air conditioner may contain many germs that spread around the place when it is running. Therefore, care must be taken to clean it regularly, especially after it has been parked for a long period during the winter. The filters and air conditioner should be completely cleaned before restarting it at the beginning of the summer, and any stagnant water or water-damaged materials should be disposed of, to prevent the growth of mold, bacteria, and mites, as these factors increase the chances of contracting diseases.

**Avoid using the air conditioner in case of some diseases:** There are some health conditions in which it is preferable to avoid using the air conditioner or use it moderately to provide mild coolness, such as respiratory infections, including asthma and pneumonia. Also, people who suffer from chronic diseases may experience worsening of their health problems due to weak immunity. Therefore, it is preferable to reduce their exposure to cooling devices, and it is recommended to avoid extreme cold in the air conditioner for the elderly, as it can cause them health problems. If you feel any symptoms while the air conditioner is running, such as increased sneezing or coughing, you should avoid exposure to it to avoid exacerbating the problem.

**Methods for cooling iceInterior without air conditioning**

 

Not everyone may use air conditioning for various reasons, such as not being able to buy it or pay electricity bills, or even being allergic to it. But there are other ways to cool the body during heat waves without air conditioning, including:

**Wear light, loose clothing:** It is preferable to choose clothes made of cotton or linen, avoiding dark colors or tight clothes, as these clothes allow room for sweating and help get rid of high temperatures.

**Taking a bath:** Bathing with cold water refreshes the body and gives you energy. Bathing with warm water can also achieve the same result when the water evaporates from the body, provided that the water is not too hot and the bathroom is not filled with steam.

**Stop movement and activities:**

 

It is known that movement increases body temperature, so it is preferable to reduce activities on very hot days, especially outdoors.

**Monitor your caffeine intake:**

Caffeine found in coffee, tea, energy drinks, chocolate, etc. can raise your body temperature.

**Avoid alcoholic beverages:**

Alcoholic beverages contribute to a significant increase in body temperature, and consuming them while feeling hot may lead to dizziness, nausea, and hot flashes.

**Drink plenty of water:**

Drinking water helps hydrate the body and supports sweating, which is a natural conditioning system. But make sure to drink water intermittently throughout the day, such as drinking a cup every half hour, to avoid exhausting your kidneys.

**Use a frozen water bottle:**

If you have a water bottle that you use to keep warm in the winter, you can use it now to cool yourself. Fill it with water, freeze it, and then wrap it in a dry towel to enjoy an ice-cold water bottle.

**Apply ice packs to pulse points:**

An effective way to cool the body during heat waves is to place a bottle of iced water or wrap some ice cubes in small towels and distribute them to the pulse points of the body, such as the wrists, the joint behind the elbow, and behind the knee. Make sure to wrap the ice cubes with cotton towels to avoid direct contact with the skin, and do not leave them for more than 20 minutes.

**Cool the bed linen:**

You can put the bed linen in a plastic bag and then put it in the freezer or refrigerator for a few hours. Before going to sleep, take it out and use it to enjoy a deep and healthy sleep, as the quality of sleep improves when the body temperature decreases.

**Protect yourself from sunburn:**

Try to avoid exposure to direct sunlight. If you must, wear a hat and sunglasses, and apply sunscreen with SPF 30 or higher to your face and exposed areas of your skin 15-30 minutes before going outside. You should renew it every two hours if you are going to stay in the sun, because sunburn dehydrates the skin, making it difficult for the body to cool itself.

**Methods for cooling the house in summer without air conditioning:**

 

You can reduce room temperature and keep the house cool during the summer by following these steps:

1. **Close the curtains during the day:**

 This prevents hot air from entering the house and protects you from direct sunlight. You can open the curtains at night to let the cool air in.

2. **Move the air out of the room:**

 Instead of lowering the air conditioner or fan temperature, try blowing hot air out of the room using regular fans directed toward the windows.

3. **Reduce furniture and get rid of carpets:**

 Excess furniture traps heat, so try to reduce the number of pieces of furniture, especially carpets. You can use simple mats made of reeds or straw.

4. **Leave water on the floor:**

 After rinsing the floor, leave some of the water undried to take away the room temperature and evaporate.

5. **Use a wall fan and take advantage of basements:**

 A ceiling fan or overhead fan helps expel hot air from the top of the room. If your home has several floors, take advantage of the lower floors on very hot days, when the air is cooler.

6. **Grow plants:**

 Plants enhance the air and increase the oxygen level, which helps cool it. Place some flowers or small plants on the windows or in the balcony or garden of the house. Large trees also prevent hot air from entering the interior.