You have played rugby for years, and somewhere along the way the nose took a knock, or two, or three. Now you notice that breathing through your nose after a broken nose is easier by day than by night. You lie down, one side shuts, and you wake up with a dry mouth and a partner who says you were snoring again.
So is the old break to blame, and is there anything sensible you can do about it? That is the question this guide answers, in plain English, with an honest view of what helps and what needs a professional.
Why is breathing through your nose after a broken nose so hard at night?
The short answer. Breathing through your nose after a broken nose can stay difficult because (1) the septum may have healed off-centre, (2) the nasal valve, the narrowest part of the airway, may have narrowed or collapsed, or (3) swelling and scar tissue may linger. Lying down and dry bedroom air then make it more noticeable.
Plenty of people break their nose and never have a problem. But contact sport tends to mean repeated knocks, and each one can change the shape of the inside of the nose a little more. Here is how it usually plays out.
Cause 1: A deviated septum
The wall between your nostrils can heal out of line. The septum is a thin sheet of cartilage and bone. A hard knock can bend or shift it, and it does not always settle back into the middle. If it bows to one side, that nostril has less room, and air struggles to pass. Many people with a bent septum notice one side is always the "bad" one, and that it swaps sides during the night as the blood flow in the nose changes.
Cause 2: A narrowed or collapsing nasal valve
The tightest part of your airway sits just inside the nostril. This is the nasal valve, and it relies on cartilage to stay open. If a break has weakened or displaced that cartilage, the sidewall can drift inwards when you breathe in, a bit like a straw that pinches under suction. It tends to feel worse when you are tired or lying flat, because the tissue is less supported and more swollen.
Cause 3: Scar tissue and lingering swelling
Healing leaves its mark. Scar tissue, thickened lining and old swelling can all take up space inside the nose. The tissue lining the nose also swells naturally when you lie down, so a nose that is just about coping by day can feel properly blocked at night.
Cause 4: Dry air and habits that compound it
Once breathing through the nose is hard, the mouth takes over. Mouth breathing dries the throat and can make snoring and broken sleep more likely, and dry bedroom air makes the nose lining crusty and more reactive. For more on the knock-on effects, see our guide to why mouth breathing at night hurts your sleep.
Is this you?
Tick off how many of these sound familiar:
- One nostril is nearly always the blocked one, and it is on the side you were hit.
- You wake with a dry mouth or sore throat most mornings.
- You snore more than you used to, or you have been told you do.
- Your nose feels clearer when you are upright or exercising than when you lie down.
- You only really notice it at night, and a cold makes it far worse.
Three or more is a strong match for a structural cause, which is worth mentioning to your GP rather than just putting up with.
What to do about it
The fix follows the cause. Start with the free and obvious, then add comfort aids, and speak to a professional if the blockage is structural.
Step 1: Look after the lining of your nose
This tackles cause 3 and 4. A saline rinse or spray before bed can clear crusting and dust, and keeping the bedroom from getting too hot and dry helps the lining stay comfortable. If allergies play a part, our guide to sleeping with a blocked nose has more routines to try.
Step 2: Change how you lie
This helps with causes 1 and 3. Lying on the side of the more open nostril, and raising your head a little with an extra pillow, can reduce the swelling that builds up when you are flat. Our guide to the best sleeping position covers this in more detail.
Step 3: Hold the nostrils open from the outside
This is for causes 1 and 2 when the airway feels narrow but you do not want to use anything inside the nose. External nasal strips gently lift the sides of the nose to widen the entry to the airway. DreamFlow nasal strips are a comfort aid that can help some people breathe a bit more easily through the nose at night. Customers who play rugby have told us they notice a difference. To be clear, a strip is not a fix for a deviated septum and will not change the shape of your nose. It simply helps some people feel less blocked. You can compare options in our guide to the best nasal strips in the UK, or browse the anti-snoring collection.
Step 4: Break the mouth-breathing habit gently
This addresses cause 4. Practise slow nose breathing during the day, and read our explainer on nose breathing versus mouth breathing. If a dry mouth is your main complaint, see what causes a dry mouth at night.
Step 5: Get a structural problem looked at
If the blockage is constant, no routine will fully fix a bent septum or collapsed valve. Your GP can examine your nose and refer you to an ENT specialist if needed. Procedures such as septoplasty may be discussed there, but that is a medical decision for you and your specialist.
"It's just part of playing rugby" - is that true?
Up to a point. Knocks to the nose are common in contact sport, and a bit of crookedness is almost a badge of honour. But a changed shape and a nose that does not work well are different things. Plenty of players live with a blocked side for years because they assume it is normal, when a quick check could tell them whether something can be improved. It is also easy to overlook how much poor night-time breathing affects recovery, energy and mood. If it only bothers you at night, or you simply want to breathe easier on the pitch, it is still worth raising. Nobody needs to tolerate a blocked nose just because they played the game.
When it's different for you
- Recent injury: if the break is new, or the nose is still swollen, painful or bleeding, get it assessed first. Do not put anything on the nose until it has healed.
- Sensitive skin or recent nose surgery: check with your surgeon or GP before using any adhesive product.
- Children and teenagers: our nasal strips are an adult product, so speak to a GP about a young player's blocked nose.
When to see your GP
Seeing your GP is a sensible step, not a last resort, especially after a nasal injury. Book an appointment if you notice:
- A blockage that has lasted weeks or months after a break.
- Repeated or heavy nosebleeds.
- A visible change in the shape of your nose after an injury.
- Loss of smell, facial pain or recurring sinus infections.
- Loud snoring, gasping or pauses in breathing at night, or heavy daytime sleepiness.
You can read more on the NHS page about a deviated septum.
Frequently asked questions
Can a broken nose cause breathing problems years later?
Yes, it can. A break can leave the septum off-centre or the nasal valve narrowed, and that can cause a blocked feeling long after the pain has gone. Not everyone is affected, but if one side stays blocked, it is worth having it checked by your GP.
Why is my nose more blocked at night after a break?
When you lie down, the lining of the nose swells slightly, and any narrowing from an old injury becomes more noticeable. Dry air can add to it. Raising your head and keeping the bedroom comfortable can help. Our guide to what causes snoring covers related causes.
Do nasal strips help with a deviated septum?
They do not fix a deviated septum, but external strips can help some people feel less blocked by gently widening the entrance to the nose. DreamFlow nasal strips are a comfort aid, not a treatment, and they work best alongside the simple steps above.
Will a broken nose make me snore?
It can contribute. When nasal breathing is harder, people tend to breathe through the mouth, which makes snoring more likely. There are many other causes of snoring, though, so a blocked nose is only one possible factor.
Should I see an ENT about an old rugby break?
If your breathing is still affected, yes, it is worth asking your GP for a referral. An ENT specialist can look inside the nose and tell you whether a structural problem is present and what the options are.
The bottom line
Start with the free steps: look after the lining of your nose, change how you lie, and work on keeping your mouth closed. Add an external strip if you want a comfort aid, and get a persistent blockage checked, because a structural cause needs a professional.
A broken nose is often just a story from the pitch, but if it still affects your nights, you are not being fussy by wanting to fix it. Small changes can make sleeping noticeably more comfortable.
Try DreamFlow Nasal Strips - a gentle external strip that helps some people breathe more easily through the nose at night.
This article is general information, not medical advice. If your symptoms are persistent or severe, or you are unsure what is causing them, please speak to your GP. SleepyDeepy products are designed to support your sleep and are not a treatment for any medical condition.
Breathe easy. Sleep deeper. SleepyDeepy.
