Nose congestion and UARS

[Jstalez]

I think I have UARS. Every time I start to fall asleep, the soft palate in the back of my mouth relaxes on to my tongue, making a slight noise to keep me awake. This is incredibly anxiety producing. What helps is xanax, then I can sleep fine, I just don’t want to take it all the time but feel I almost have to. I also struggle with insomnia. When this first started happening I was under so much stress I just bought a used CPAP. It does seem to help but now it will cause one nostril to be inflamed, thus keeping me up. I do a Neti pot before bed as well nasacort spray. I’m a little bit more clear but the nostril is still clogged, especially when the CPAP is on. It’s been three nights with the spray, I heard it can take a week to work. Anybody have some of these experiences?. Thanks

[Deborah K.]

I read that Nasacort can work within a few days for some people, but for others, it can take up to two weeks, so don't be discouraged if it isn't helping yet.

[HalfAsleep]

Record your sleep and post your Oscars (per board standards), so we can see what all is going on.

I believe xanax will relax you, but might also relax your palate, so xanax might be very counterproductive in your situation. I am not a doc, however.

Hopefully, your Oscars will offer up clues and we can sort this out.

[Jstalez]

Thanks you. Yes I will have to record it

[HalfAsleep]

As you are considering your sleep, get the settings for humidity and temperature to your liking. In my experience, too much or too little of one or the other can make you stuffy.

IMO your Oscars will be a big help.

[krzysztof]

"I do a Neti pot before bed as well nasacort spray."

Hi, I used to have permanently congested nose. Even septoplasty and conchoplasty didn't work, but they laid foundation for what happened next. I tried also flushing sinuses but that didn't make any difference. What helped me were exercises from Buteyko method. One exercise really open the nose and some other improve breathing habits.

[Jstalez]

What helped me were exercises from Buteyko method. One exercise really open the nose and some other improve breathing habits.


was there any specific exercises that helped more than others? Did it take some time to work? I’ve been sleeping just a few hours a night with a lot of anxiety. Getting pretty desperate. 

[krzysztof]

Hi Jstalez,

"was there any specific exercises that helped more than others? Did it take some time to work? I’ve been sleeping just a few hours a night with a lot of anxiety. Getting pretty desperate. "

Yes, it took 6 months of daily practice to transition fully to nose breathing. But it was 100% worth it.
One exercise: slowing airflow down, can be unpleasant if you overdo it, but it's easy and can practice everywhere even at work without looking like practicing something. It makes you adapt to lower volume of air. Today I had a conversation with GP who promotes this method but maybe you should hear it first hand from the doctor or certified instructor.

What also helps me is dedicating time for preparation to sleep. Gently slowing the airflow, sitting 10 minutes or more in silence, and what I tell to myself just before going to bed, really matters. Maybe it's stupid but it feels like I say a command to my brain and it listens e.g. "wake me up around 7am" usually works;p but also "today's sleep is going to be relaxing, I feel safe" whatever feels good.

[Jstalez]

Yes, it took 6 months of daily practice to transition fully to nose breathing. But it was 100% worth it.
One exercise: slowing airflow down, can be unpleasant if you overdo it, but it's easy and can practice everywhere even at work without looking like practicing something. It makes you adapt to lower volume of air. Today I had a conversation with GP who promotes this method but maybe you should hear it first hand from the doctor or certified instructor.


I actually did some of that yesterday after watching some videos and it really calmed me down. I will continue with it. Actually when I first started using CPAP I naturally did it to bare with the claustrophobic sense and exhale pressure.. I definitely need to practice more. Thank you 

[Expat31]

Your first sentence in your first post caught my eye. 

"I think I have UARS. Every time I start to fall asleep, the soft palate in the back of my mouth relaxes on to my tongue, making a slight noise to keep me awake."

Were you in a supine position? 

If so, gravity could be making your to tongue fall back, partly blocking your airway.