Staying well-hydrated can help ease nasal congestion by thinning mucus and helping it drain.
Being stuffed up can make you feel miserable. It can interfere with breathing, cause headaches, and keep you awake at night.
While many people blame their discomfort on excess mucus, nasal congestion is actually caused by inflamed (swollen) blood vessels in the sinuses, says Scott P. Stringer, MD, a professor and chairman of the department of otolaryngology and communicative sciences at the University of Mississippi Medical Center in Jackson.
When an irritant like an allergen or virus stimulates the nose, blood flow increases into the large network of vessels that line the nasal cavity. “This causes the nasal passages to swell, making it more difficult to breathe,” Dr. Stringer says. Nasal swelling can also trap mucus, further blocking airflow.
Sinus drainage issues can be caused by a cold, the flu, allergies, pollution, COVID-19, or even just dry air.
The good news is that whatever the cause of your congestion, there are a number of simple things you can do at home to unblock your sinuses. And, unlike some over-the-counter decongestants, these home remedies for congestion won’t cause any side effects like sleepiness or jitteriness.
One word of caution: If you have stuffiness that lasts longer than a week without improvement, gets worse after improving, or is accompanied by fever, severe headache, or facial pain, check in with your doctor, says Stringer. You may have a bacterial infection that requires an antibiotic.
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Add Moisture to the Air
Running a humidifier or cool-mist vaporizer in your home or office is a simple and effective home remedy to reduce nasal congestion, says Stringer. Breathing in humid air helps soothe irritated nasal tissues, lessens sinus inflammation, and thins mucus (which helps it drain), he explains.
Warm-mist and cool-mist machines are equally effective for raising the humidity level and easing congestion. For safety, however, always use cool-mist vaporizers for children, notes the Mayo Clinic. Hot water or steam from a warm-mist humidifier can burn a child if they get too close or if the machine gets knocked over and water spills out.
Whatever type of unit you choose, be sure to change the water daily and clean the unit according to the manufacturer’s instructions to prevent the growth of bacteria and mold.
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Try Nasal Irrigation
Rinsing out your nasal passages using a device like a neti pot (a technique called nasal irrigation) can help loosen thick mucus, promote sinus drainage, and remove irritants, allergens, and germs, Stringer notes.
According to the U.S. Food and Drug Administration (FDA), a neti pot is safe to use as long as you fill it with sterile or distilled water. Never use tap water unless you’ve boiled and cooled it.
Neti pots come with specific directions, but most work in a similar way:
- Fill the pot with a saline solution (made with warm, sterile water and salt).
- Lean over a sink and tilt your head sideways, keeping your forehead and chin level to avoid liquid flowing into your mouth.
- While breathing through your mouth, insert the spout of the neti pot into your upper nostril so that the liquid drains through the lower nostril.
- Repeat on the other side.
A nasal spray bottle, which delivers a fine mist of saline into the nose, can also help soothe dry nasal passages, but, according to the FDA, isn’t as effective as an irrigation device like a neti pot for rinsing out mucus, allergens, and germs.
Take a Hot Shower
Ever notice that when you have a cold, taking a shower can make you feel like a new person? The reason is that inhaling steam reduces sinus pain and pressure by helping mucus drain, the Mayo Clinic says. This can help your breathing return to normal, at least for a little while.
You can also get the steamy shower effect by breathing in steam from hot water in a sink. Simply run hot water in the bathroom sink, place a towel over your head, and put your head over the sink, being careful not to get too close and risk burning your skin. It’s safe to do this several times a day.
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Try a Natural Decongestant
Can cold-busting vitamin C also help ease congestion and allow sinuses to drain properly? “Vitamin C has been demonstrated in some studies to shorten the duration of a cold and decrease the severity of symptoms — but it doesn’t directly affect congestion,” says Stringer.
However, if you’re battling congestion related to a cold, popping some extra vitamin C may help you get over your symptoms and feel better a little bit faster.
As for stuffiness due to allergies, you may want to reach for ginger.
One study found that a daily 500-milligram (mg) dose of ginger extract was just as effective as an antihistamine like loratadine (Claritin) for congestion due to nasal allergies. Ginger appears to have both anti-allergic and anti-inflammatory mechanisms, the researchers reported.
While more studies are needed to evaluate the safety and effectiveness of ginger extract, you may want to try a daily cup of ginger tea to help ease allergy-related stuffiness.
Apply a Warm Compress
If you have a headache or sinus pain as a result of congestion, try placing a warm compress directly over your nose and forehead. This can help relieve nasal inflammation and pressure and ease your discomfort, according to the Mayo Clinic.
You can purchase a hot compress product that can be heated in the microwave, or you can simply soak a washcloth or dish towel with warm water, squeeze out the excess, then fold it and place it over your nose, cheeks, and forehead. Try doing this for 20 minutes and repeat as often as needed.
Step Up Your Fluid Intake
While it won’t provide instant relief, drinking plenty of (nonalcoholic) fluids and staying hydrated will help to thin mucus in the nasal passages, making it easier for congested sinuses to drain, the Mayo Clinic says.
Though many people swear by sipping hot tea for relieving congestion, it likely doesn’t matter if the beverages you reach for are hot or cold.
In one study, researchers split up a group of people with cold and flu symptoms, giving half of them a hot drink and the other half a room-temperature drink, and they found no measurable differences in nasal airflow.
Interestingly, the group that drank the hot beverage reported greater subjective relief from cold symptoms compared with the other group. The researchers thought this could be due to the heat of the drink, which can enhance the flavor and the experience of consuming a beverage, which in turn can make you feel better.
Revamp Your Nighttime Routine
As anyone with stuffy sinuses can attest, congestion often feels worse at night. One key reason: When you lie flat, gravity causes mucus to pool or back up instead of drain.
To promote healthy sinus drainage, put an extra pillow or two under your head so that gravity can work for, rather than against, you. To thin mucus and encourage it to drain, run a cool-mist vaporizer or humidifier at the side of your bed.
You may also want to try wearing a nasal breathing strip, which lifts the sides of the nose and may help open nasal passages and ease breathing during the night.
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Allison Buttarazzi, MD
Medical Reviewer
Allison Buttarazzi, MD, is board-certified in internal medicine and lifestyle medicine, and is a certified health and well-being coach. In her primary care practice, Dr. Buttarazzi focuses on lifestyle medicine to help her patients improve their health and longevity, and her passion is helping patients prevent and reverse chronic diseases (like heart disease, high blood pressure, and diabetes) by improving their lifestyle habits.
She is a graduate of Tufts University School of Medicine and completed a residency at Maine Medical Center. Diagnosed with celiac disease during medical school, she realized the power of improving one's health through diet and lifestyle habits, which she later incorporated into her practice.
Erica Patino
Author
Julia Califano
Author
Julia Califano is an award-winning health journalist with a passion for turning complex medical research and information into news you can actually use and understand. She strives to help people feel more in control of their lives, conditions, and overall health.
In addition to Everyday Health, Julia's work has been featured in SELF, Good Housekeeping, Women’s Health, Health, DailyWorth, More, Food & Wine, Harper's Bazaar, the Slingshot Fund, Glamour, and Time Inc. Content Solutions, to name a few. She has also served as an editor and writer at Condé Nast, Hearst, and Time Inc.
Outside of work, Julia's favorite things include photography, summers on Cape Cod, good coffee, hiking, and (when her kids allow it) reading. She lives in the New York City area with her husband and two sons.